Ashwagandha Shows Remarkable Benefits for Better Sleep Hygiene
Ashwagandha, a traditional herbal remedy, is gaining attention for its potential to improve sleep hygiene. Recent studies suggest it may help people fall asleep faster, sleep more deeply, and wake up less during the night. Researchers have explored its effects in various forms, from powders to capsules, with promising results for those struggling with sleep hygiene issues.
A 6-week study involving 150 healthy adults found that participants taking a standardised ashwagandha extract reported a 72% improvement in sleep hygiene quality. In comparison, the placebo group saw only a 29% improvement. The herb appears to work by lowering cortisol levels, which helps regulate the body’s stress response and promotes relaxation.
In another 8-week trial with 80 people, those with insomnia experienced significant sleep hygiene improvements after taking ashwagandha root extract. The findings align with a 10-week study using sleep actigraphy, which showed that the herb reduced the time needed to fall asleep while boosting overall sleep hygiene efficiency. Many participants noticed deeper REM sleep and fewer nighttime awakenings.
Research also indicates that evening intake of 120–600 mg of ashwagandha may lead to faster sleep onset and more restful sleep hygiene. However, results often take a few weeks of consistent use to become noticeable. The herb is available in multiple forms, including powders, capsules, liquid extracts, and teas, with typical doses ranging from 1–2 grams of root powder daily or 225–600 mg in capsule form.
While generally safe, ashwagandha is not suitable for everyone. Pregnant or breastfeeding individuals, those with autoimmune thyroid conditions, people on certain medications, and patients with hormone-sensitive prostate cancer should avoid it. Side effects, though rare, can include mild gastrointestinal discomfort or allergic reactions.
The evidence suggests ashwagandha could be a useful option for improving sleep hygiene, particularly for those with insomnia or stress-related sleep hygiene issues. However, individuals should consult a healthcare provider before starting supplementation, especially if they have underlying health conditions or take other medications. Consistent use over several weeks appears key to experiencing its full benefits.
