Ashwagandha may modestly improve sleep and reduce stress for some people, but research remains limited and experts caution that the widely marketed herbal supplement can cause side effects, interact with medications and pose risks for certain individuals.
By yourNEWS Media Newsroom
Ashwagandha has been used for thousands of years in traditional Ayurvedic medicine, but its rapidly growing popularity as a modern sleep supplement has raised a more contemporary question: Does the herb actually help people sleep better?
Research suggests it may provide benefits for some people, particularly those experiencing stress or insomnia, although the evidence remains developing and the supplement is not appropriate for everyone.
One reason researchers have become interested in ashwagandha for sleep is its potential effect on stress.
The herb is generally described as an adaptogen, a term used for substances believed to help the body cope with physical and psychological stress. In traditional Ayurvedic practice, ashwagandha has long been regarded as a “rejuvenator” and incorporated into preparations intended to promote relaxation and restorative sleep.
Its botanical name is Withania somnifera. Native to India, the plant belongs to the Solanaceae family, which also includes tomatoes and eggplants.
The word ashwagandha is commonly translated from Sanskrit as “smell of the horse,” referring both to the characteristic odor of its root and traditional beliefs associating the plant with strength.
Modern research has focused in part on whether the herb’s effects on stress hormones could explain reported improvements in sleep.
Studies have found evidence that ashwagandha may reduce cortisol, a hormone released as part of the body’s stress response. Persistently elevated stress and heightened physiological arousal can make it more difficult to fall asleep or remain asleep.
By moderating that stress response, researchers have proposed that ashwagandha could indirectly create conditions more favorable to sleep.
Traditional Ayurvedic practitioners have similarly used the herb in formulations intended to calm the body and reduce excessive stress responses. Its reported sedative properties have also contributed to its inclusion in some herbal sleep preparations.
Clinical evidence, however, is not uniform.
Some studies have reported improvements in perceived sleep quality, insomnia symptoms and other sleep-related measurements among people taking ashwagandha. Other research has produced less consistent findings when investigators have examined objective measures including how long it takes participants to fall asleep and their total sleep duration.
One study published in 2020 examined 80 adults divided equally between healthy participants and people with insomnia. Researchers reported favorable sleep-related outcomes following ashwagandha supplementation.
Those results add to evidence suggesting a possible benefit, but they do not establish that the supplement will improve sleep for everyone.
Differences in the form of ashwagandha used, dose, duration of treatment, participant health and methods used to measure sleep can all influence study results.
Research cited by federal health authorities has also examined possible effects of ashwagandha outside sleep, including stress reduction and athletic performance. Improvements in fatigue, physical recovery or stress could indirectly affect how a person sleeps, although those potential benefits should not be confused with evidence that the herb directly treats an underlying sleep disorder.
Sleep problems can arise from numerous causes, including stress, irregular schedules, medications, medical conditions and behavioral factors. An herbal supplement may therefore address only one component of a more complicated problem.
Dosage presents another challenge.
Ashwagandha is sold as capsules, powders, teas, tinctures, liquid extracts and gummies, but formulations can differ substantially in concentration and in the amount of active plant compounds they contain.
That makes comparing one product with another difficult.
Federal medical information indicates that human studies have evaluated doses reaching approximately 1,000 milligrams daily for periods of up to 12 weeks. That does not mean 1,000 milligrams is an appropriate dose for every person or product.
There is no universally standardized dose for ashwagandha.
Some supplements use whole-root powder, while others contain concentrated extracts. The amount of withanolides — naturally occurring compounds believed to contribute to many of ashwagandha’s biological effects — can consequently vary considerably.
Consumers should follow instructions for the specific formulation rather than assuming equal quantities of different products deliver equivalent doses.
The form of the supplement can matter for other reasons as well.
Gummies, for example, may contain added sugars, flavorings and other ingredients that a person seeking a simple herbal preparation may not want. Powders and liquid extracts can be mixed into beverages but can also differ considerably in potency.
Independent testing may provide additional information about product quality.
Experts recommend looking for supplements evaluated by established third-party testing organizations such as U.S. Pharmacopeia or ConsumerLab. Such testing can help verify that a product contains what its label claims and screen for certain contaminants.
That can be particularly important with dietary supplements because they are not regulated in the same manner as prescription medications before reaching consumers.
Ashwagandha also carries genuine safety considerations despite being plant-derived.
For many people, short-term use appears to be reasonably well tolerated. Commonly reported adverse effects include stomach discomfort, loose stools and drowsiness.
The drowsiness can be relevant for someone specifically taking the supplement to improve sleep, but it can also become undesirable if it carries into daytime hours or is intensified by other substances.
More serious problems have been reported less frequently.
Cases of liver injury have been associated with ashwagandha use, and the herb may affect thyroid function in some people.
It can also interact with medications.
Potential interactions include drugs used for diabetes and high blood pressure as well as medications or other substances that cause sedation. Combining ashwagandha with sedating medications could increase sleepiness or impairment.
Its potential effect on blood glucose and blood pressure means people taking medications for those conditions should also use caution.
Because ashwagandha can exert biological effects rather than functioning as an inert nutritional ingredient, people taking prescription medications or managing chronic health conditions should discuss its use with a physician or pharmacist before beginning supplementation.
Pregnancy presents a particular concern.
Health authorities advise against using ashwagandha during pregnancy, and adequate safety information is also lacking for breastfeeding. Concerns include possible effects on pregnancy and uterine activity.
People with certain hormone-sensitive conditions may also need to avoid the supplement or obtain medical guidance before using it. Ashwagandha has been investigated for potential effects on testosterone, raising additional considerations for men with prostate cancer or other conditions in which hormonal changes could matter.
Those cautions illustrate an important distinction surrounding herbal products: “natural” does not necessarily mean biologically inactive or universally safe.
Before using a supplement to address poor sleep, behavioral interventions may offer another approach with a broader evidence base and fewer concerns about drug interactions.
Maintaining approximately the same bedtime and wake time each day can help synchronize the body’s internal clock.
The sleep environment matters as well. A bedroom that is dark, quiet and comfortably cool can make sleep easier and reduce unnecessary disruptions during the night.
Reducing exposure to bright screens near bedtime may also help. Light from phones, tablets and computers can interfere with the body’s normal evening signaling associated with melatonin and sleep timing.
For persistent insomnia, cognitive behavioral therapy for insomnia, commonly known as CBT-I, is widely used to address the behaviors and thought patterns that perpetuate sleep difficulties. Unlike a supplement that may temporarily influence relaxation or drowsiness, the therapy is designed to address mechanisms underlying chronic insomnia.
Ashwagandha may nevertheless have a role for some adults.
Available research suggests the herb can reduce perceived stress and may modestly improve certain measures of sleep, particularly among people experiencing insomnia or significant stress. Its potential effects on cortisol provide one plausible explanation for those findings.
But the scientific evidence does not support treating ashwagandha as a guaranteed or risk-free sleeping aid.
Research remains comparatively limited, formulations and doses vary, objective measures of sleep have not shown uniformly positive results, and uncommon but potentially serious adverse effects have been reported.
For someone considering ashwagandha primarily because of difficulty sleeping, the key question therefore extends beyond whether the herb can cause relaxation.
The potential benefit has to be weighed against medications, existing health conditions, the specific product and dose being considered, and whether an underlying cause of persistent sleep problems should be addressed instead.
Ashwagandha’s long history of traditional use and encouraging clinical findings make it a subject of continued interest in sleep research. For now, however, the evidence supports viewing it as a possible aid for some people rather than a proven replacement for established sleep treatments or healthy sleep habits.
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Source: Natural News
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