Ashwagandha, an herb used in traditional Ayurvedic medicine, is often sought for its potential to improve sleep quality. But does Ashwagandha make you sleepy?
This natural adaptogen is believed to aid in stress management and promote a balanced state, indirectly contributing to restful sleep. Let's explore the optimal dosage of Ashwagandha for sleep and uncover how this herb could be the key to a good night's rest.
Does Ashwagandha Make You Sleepy?
Ashwagandha, a popular herbal remedy for sleep-related issues, often raises questions about its potential to induce sleepiness.
Numerous studies have demonstrated that Ashwagandha promotes sleep onset through various interconnected mechanisms.
The inhibition of GABAergic activity is believed to stimulate the brain, maintaining alertness [3].
Ashwagandha extracts contain substances such as butyl bicyclo phosphorothionate (TBPS) and gamma-aminobutyric acid (GABA), which counteract GABAergic activity [3, 4].
By inhibiting nerve activity in this manner, a sense of sleepiness can be induced in users.
Ashwagandha contains triethylene glycol, a component that has been shown to possess sleep-inducing effects and may be beneficial in treating insomnia [2, 4].
Furthermore, Ashwagandha has a mechanism for reducing cortisol levels, a stress hormone in the body. This promotes emotional relaxation and facilitates falling asleep more efficiently [7].
Can Ashwagandha Cause Sleep Problems?
Although ample scientific evidence supports the positive impact of Ashwagandha on sleep quality, there have been rare instances of reported insomnia following Ashwagandha supplementation.
Insomnia may arise when Ashwagandha is taken in excessive doses or inconsistently.
To minimize the potential sleep-related side effects, it is advisable to commence with a small dosage, gradually increase it, and maintain regularity to achieve the desired results.
By doing so, you can optimize the benefits of Ashwagandha while mitigating potential drawbacks.
When To Take Ashwagandha For Sleep?
Taking Ashwagandha In The Morning
Flexibility is crucial when it comes to supplementing Ashwagandha. Users have the freedom to incorporate it into their routine at their convenience. For many, taking it in the morning is preferred. This practice promotes emotional relaxation and provides a gentle start to the day, potentially leading to better sleep later.
Taking Ashwagandha Before Bed
In addition to morning supplementation, incorporating Ashwagandha before bed is a prudent choice.
This timing coincides with the end of a weary day, and the emotional relaxation it provides can facilitate a smooth transition into slumber. It is worth noting, however, that Ashwagandha has yet to yield immediate effects.
For optimal effectiveness, consuming it 30-60 minutes before bedtime is advisable.
What Is The Best Time To Take Ashwagandha For Sleep?
A study investigating the impact of Ashwagandha on the sleep quality of healthy adults conducted a trial in which participants were given a daily supplementation of 120mg before dinner for two hours.
The findings yielded positive results, suggesting that Ashwagandha supplementation can enhance sleep quality for most individuals [1].
While some people prefer to take Ashwagandha in the morning to start their day gently, others take it before bedtime to ensure a quick and restful sleep.
Currently, no specific research indicates the best time to take ashwagandha for sleep, allowing flexibility based on individual convenience and goals.
How Much Ashwagandha Per Day For Sleep?
Due to its significance, the dosage of Ashwagandha supplementation is a crucial consideration for many users.
Ensuring the correct dosage can help decrease unwanted side effects such as insomnia.
Previous trials, primarily using 600mg of Ashwagandha extract supplementation, consistently reported positive sleep effects.
Moreover, a study has concluded that supplementing with just 120mg of Ashwagandha extract daily for six weeks effectively supports improved sleep.
As with other supplements, it is advisable to consult healthcare professionals, start with a small dosage, and gradually increase it to achieve the best results in sleep improvement.
Ashwagandha Forms For Sleep
The demand for Ashwagandha supplements is rising due to their versatile benefits.
Ashwagandha extracts derived from the root, leaves, or a combination of both are available in various forms, but capsules and pills remain the most popular choice.
Past studies have shown positive results when participants were given
Ashwagandha in capsule form [1,3].
How Long Does It Take Ashwagandha For Sleep?
Ashwagandha is a natural herbal remedy that effectively supports sleep without causing significant side effects.
However, it's important to note that the benefits of Ashwagandha supplementation may take time. Like any supplement, it takes time to observe its efficacy, even with a gentle herb like Ashwagandha.
The time it takes to experience the effects may vary depending on the intended use. To achieve the best results in sleep improvement, it is recommended to consistently use Ashwagandha for at least eight weeks [4].
Should You Take Ashwagandha For Sleep?
After synthesizing information from user experiences and reputable scientific sources, it is clear that Ashwagandha is a gentle herbal remedy that substantially supports sleep.
Moreover, when used, it is generally considered safe, with minimal observable side effects.
Ashwagandha Vs Other Insomnia Supplements And Treatment
Ashwagandha And Magnesium For Sleep
Magnesium, a vital mineral for overall health, plays a central role in enzymatic reactions and melatonin regulation in the body. It aids in stabilizing brain functions, effectively enhancing and soothing emotion, thus promoting emotional relaxation.
Combining Magnesium supplementation with Ashwagandha is expected to synergistically improve sleep quality synergistically, providing a holistic approach to better rest.
Ashwagandha And Melatonin For Sleep
Melatonin may benefit in treating insomnia, particularly in older adults. However, its effectiveness could be improved [1].
By combining melatonin with Ashwagandha, there is potential to overcome this limitation and provide enhanced sleep improvement, especially for older individuals who have insomnia.
Ashwagandha Vs Valerian Root For Sleep
Like Ashwagandha, Valerian Root contains gamma-aminobutyric acid (GABA), which acts as a counteractive agent against GABAergic activity, aiding users in achieving a more peaceful and restful sleep.
Ashwagandha And Chamomile Tea
Chamomile tea is renowned for its ability to calm emotions, induce relaxation, and improve sleep quality. For those seeking a natural remedy for insomnia without resorting to medication, combining Ashwagandha with chamomile tea can offer a gentle and safe approach.
Ashwagandha And L-Theanine
By increasing alpha brain waves, L-Theanine offers stress-relieving effects, promoting relaxation in the body.
Combined with Ashwagandha, it enhances comfort and facilitates better sleep, ensuring a deeper and more restful slumber.
Ashwagandha Vs Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT), when combined with mindfulness and related techniques, can effectively promote better sleep.
This therapeutic approach primarily focuses on inducing relaxation, enhancing mental clarity, and providing emotional comfort.
Moreover, the integration of Ashwagandha supplementation with CBT has the potential to enhance sleep quality further.
Ashwagandha And Yoga
In addition to supplementation, incorporating Ashwagandha with yoga offers a valuable approach to enhancing sleep.
Multiple studies have highlighted the long-term advantages of practicing yoga, including improved sleep quality and overall well-being [3].
Instead of considering potential side effects when combining Ashwagandha with other supplements, considering its synergy with yoga can positively impact sleep while promoting holistic wellness.
Conclusion
In conclusion, Does ashwagandha make you sleepy? The answer is Ashwagandha shows potential as a natural supplement for enhancing sleep quality. It has demonstrated effectiveness in addressing insomnia and sleep disorders.
By determining the optimal dosage and duration, it can contribute to achieving better sleep and overall well-being. However, consulting with a healthcare professional before incorporating Ashwagandha is advisable to mitigate any potential adverse effects.
