Ashwagandha, a traditional herb widely used in Ayurvedic medicine, is gaining scientific attention for its potential to improve sleep quality.
While research is still in its early stages, several clinical trials suggest that extracts of this adaptogenic herb may benefit individuals experiencing insomnia and difficulty achieving restful sleep.
CLINICAL TRIALS SHOW PROMISING RESULTS
Recent studies conducted in India have examined the effects of ashwagandha extract on sleep quality and related factors.
One trial involved 150 men and women aged 18 to 65 years with self-reported sleep problems. Participants were randomised to receive either a Shoden ashwagandha extract (standardised to 21 mg of withanolide glycosides per 60 mg capsule) or a placebo for six weeks. Those taking the ashwagandha extract experienced significant benefits:
- Greater overall improvements in sleep quality: 72% of participants reported improvement compared to 29% in the placebo group.
- Enhanced sleep efficiency: Time in bed spent sleeping increased.
- Reduced sleep latency: Participants fell asleep faster.
- Increased total sleep time and fewer awakenings.
These improvements were objectively confirmed using actigraphy, a technique that uses a wrist-worn monitor to track body motions during sleep. Additionally, participants reported an enhanced quality of life after six weeks of treatment.
In another trial, 80 participants aged 18 to 50 years, half of whom had insomnia, were randomised to take either ashwagandha root extract (KSM-66, standardised to >5% withanolides) or a placebo for eight weeks. Participants taking ashwagandha reported:
- Better sleep quality and faster sleep onset.
- Improved mental alertness upon waking.
- Reduced anxiety symptoms (in those with insomnia).
Even participants without insomnia noted sleep improvements while taking ashwagandha, although they did not experience changes in perceived anxiety or morning alertness.
Meta-Analysis Confirms Small but Significant Benefits
In 2021, a systematic review and meta-analysis aggregated data from five clinical trials involving 372 adults, including the two described above. The studies involved healthy adults and those with insomnia, with treatment durations ranging from 6 to 12 weeks and doses of ashwagandha extract between 250 mg/day and 600 mg/day.
Key findings included:
- Ashwagandha provided a small but statistically significant improvement in sleep quality compared to placebo.
- Higher doses (600 mg/day) and longer treatment periods (8+ weeks) yielded stronger results.
- Participants with insomnia experienced the most pronounced benefits.
HOW IT WORKS
Ashwagandha’s sleep-enhancing effects are believed to stem from its adaptogenic properties, which help regulate the body’s stress hormones. Elevated cortisol, a key stress hormone, is commonly linked to sleep disturbances. By reducing cortisol levels and promoting a sense of relaxation, ashwagandha appears to facilitate deeper, more restorative sleep.
IS IT RIGHT FOR YOU?
These studies suggest that ashwagandha supplements may support sleep quality, particularly for individuals dealing with insomnia or heightened stress levels. However, as with any supplement, it’s critical to:
- Consult your healthcare provider before starting ashwagandha, especially if you are pregnant, nursing, or taking medications.
- Ensure that the brand you choose uses well-studied, standardised extracts like KSM-66 or Shoden for consistent dosing and efficacy.
CONCLUSION
Although more research is needed, ashwagandha is emerging as a safe, natural option for individuals seeking to improve their sleep quality. Findings from initial trials suggest that regular supplementation can enhance sleep efficiency, reduce anxiety-induced restlessness, and improve overall quality of life — particularly when used at higher doses and for longer durations.
For centuries, ashwagandha has been a staple of traditional medicine. Now, modern science is starting to validate its potential benefits, making it a promising addition to the growing field of evidence-based natural sleep aids.
Editor's note: Other articles that may help you to fall asleep is Steps To Help You Sleep, Music can Improve Sleep Quality and it may help to understand Insomnia & Related Sleep Disorders.
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