Getting a good night's sleep is vital for overall health and well-being. Difficulty falling asleep is just one of the various adverse health impacts that stress and worry can exert.
Experiencing the benefits of Ashwagandha for good sleep may be worth a try if you're seeking a non-pharmaceutical approach to relieving stress and getting a good night's rest. This herb has been used for millennia in Ayurvedic treatment, and its advantages are just now beginning to be backed up by modern research.
This in-depth article will explain how ashwagandha helps you get to sleep and how to work ashwagandha into your nightly routine.
How Does Ashwagandha Help You Sleep?
Ashwagandha, or Withania Somnifera, is an adaptogenic herb that has been utilised for thousands of years in traditional Ayurvedic treatment. Ashwagandha is renowned for its ability to reduce levels of cortisol, the hormone generated in response to stress, making it an effective adaptogen. This ability has been linked to its ability to promote relaxation and sleep.
The withanolides found in ashwagandha have been proven to have sedative effects, in addition to their adaptogenic capabilities. GABA is a neurotransmitter that aids in relaxation and sleep, and withanolides stimulate GABA activity in the brain. GABA is a natural sedative that reduces nervous system activity and makes it simpler to nod off.
Let’s dive deeper into the ten benefits of Ashwagandha for sleep!
10 Benefits of Ashwagandha for Sleep
From reducing stress and anxiety to promoting relaxation and restful sleep, Ashwagandha has been revered for its sleep-inducing properties. We have listed some of the most popular benefits of Ashwagandha for sleep.
1.Improves Sleep Quality
Ashwagandha for good sleep has been proposed as an alternative to the currently recommended treatments for sleep disturbances or disorders like sleep apnea. Participants in a study who consumed ashwagandha extract experienced
significant improvements in both the quality and duration of their sleep. The results of this study provide compelling evidence of the positive effect of ashwagandha on sleep apnea or other sleep disorders on enhancing sleep patterns, highlighting its potential as a natural remedy for those seeking to improve their overall sleep quality and duration.
2.Reduces Stress
This is one of the major benefits of Ashwagandha for sleep. It has been shown to reduce stress by dropping cortisol levels, which is a hormone that is released when you are stressed. High amounts of cortisol can make you feel more anxious and make it hard for your body to relax. Studies have shown that taking ashwagandha supplements can successfully lower cortisol levels, which can help you feel calmer and less anxious. By adding ashwagandha at night for good sleep to your routine, you might be able to get the stress-relieving benefits that can help you sleep better and more peacefully.
3.Improves Mood
The benefits of Ashwagandha for good sleep have also been shown to be able to improve mood and ease the signs of depression. Research has shown that taking ashwagandha supplements can help control neurotransmitters like serotonin, dopamine, and GABA, which are very important for mood and sleep-wake patterns. Ashwagandha may help bring about a more balanced emotional state by improving mood and lowering depression symptoms. This may lead to better sleep and a general feeling of well-being.
4.Increases GABA Activity
Withanolides, which are good chemicals found in ashwagandha, have been shown to boost the function of gamma-aminobutyric acid (GABA) in the brain. GABA is a neurotransmitter that is known for making the central nervous system calm and relaxed. By making GABA work better, ashwagandha makes you feel more relaxed, reduces worry and stress, and helps you sleep better. The fact that ashwagandha can increase GABA activity shows that it could be used as a natural treatment for people who want to sleep well and wake up feeling refreshed.
5.Reduces Inflammation
Chronic inflammation is known to hamper sleep patterns and lead to sleep disorders. However, research shows that ashwagandha has anti-inflammatory properties that can help make this problem less severe. Studies have shown that taking ashwagandha supplements can reduce signs of inflammation in the body. By lowering inflammation, the right ashwagandha dosage for sleep may reduce the underlying causes that mess with the sleep-wake cycle.
6.Boosts Immune System
Ashwagandha is known to possess immune-enhancing properties, which can improve sleep. A robust immune system is essential for preventing and combating sleep-disrupting infections and ailments. Research indicates that ashwagandha can boost immune function by increasing the activity of immune cells and enhancing the immune system's overall response. By enhancing the immune system, ashwagandha may protect against pathogens, reduce the risk of illness, and improve the quality of sleep.
7.Improves Cognitive Function
Getting enough sleep is important for good mental health. Ashwagandha supplements have been shown to improve brain function, improve memory, and make it easier to pay attention. Ashwagandha may help improve memory performance when you don't get enough sleep by helping your brain work better. If you add ashwagandha to your daily routine, it could help improve your cognitive function and general mental sharpness, which could help you do your best throughout the day.
8.Reduces Menopausal Symptoms
Menopausal women often have trouble sleeping, which is made worse by annoying symptoms like hot flashes and night sweats. Recent research has shown that Ashwagandha may ease these symptoms and help people with menopause sleep better. Moreover, ashwagandha supplements can reduce the number and intensity of hot flashes and night sweats, making them less bothersome and letting you sleep better. By helping with these menopause symptoms, the correct ashwagandha dosage at night for sleep may improve the quality of sleep and general health during this time of change.
9.Regulates Blood Sugar
Keeping your blood sugar levels stable is important for your general health, including getting a good night's sleep. Ashwagandha may help control blood sugar levels and avoid spikes that can make it hard to sleep. By helping to control blood sugar, ashwagandha may add to a more balanced physiological state, making it less likely that blood sugar will go up and down, which can make it hard to sleep.
Ashwagandha Dosage for Sleep
The right amount of ashwagandha for sleep can differ based on how your body reacts, the type you use, and how strong it is.
Here are some general guidelines:
- Powder: Usually, take 1–2 grams of ashwagandha root powder each day, split into two doses.
- Capsules or tablets: Common doses range from 225-600 milligrams per day, taken at different times.
- Liquid extract: Take about 1-2 millilitres of the extract two to three times a day. This is around 600-1200 mg of ashwagandha per day. Make sure to follow the instructions, as concentrations can vary.
- Tea: Generally, it's recommended to have 1-2 cups of ashwagandha tea daily.
To add ashwagandha to your nightly routine, start with a suggested dose of 1-2 teaspoons (3-5 g) of Ashwagandha Churna or one 500mg Ashwagandha tablet twice a day. Ashwagandha churna you can take with a glass of warm milk or water, once a day. Having ashwagandha with meals might help release its active compounds slowly, reducing the risk of sudden energy spikes. If you wish to improve your sleep, you can try ashwagandha with milk at night in the form of ‘moon milk’ which is one of the most therapeutic adaptogenic herbs.
Regardless of the form you choose, it is important to consult a healthcare professional to understand your dosage.
When to Take Ashwagandha for Sleep?
It is generally advised not to take ashwagandha just before bed, at night.
There is currently no definitive evidence supporting whether it is more effective to consume ashwagandha in the morning or at night. However, some indications propose potential benefits from dividing the daily dose between morning and night.
Ashwagandha and Melatonin for Sleep
Ashwagandha and melatonin are both popular natural remedies for promoting better sleep.
Ashwagandha’s adaptogenic qualities can potentially improve sleep quality over time, but if taken too close to bedtime, it might result in increased energy levels. So, it is essential to maintain a proper time gap before bedtime.
On the other hand, melatonin, closely tied to sleep-wake cycles, is usually taken just before bedtime to induce drowsiness. However, caution must be taken in melatonin use to prevent disruption of natural hormone balance.
It is still advisable to consult a healthcare professional before incorporating any of these supplements into your routine.
The Bottom Line
In a world where worry and sleep problems are all too common, it is important to find natural ways to improve sleep quality. The benefits of ashwagandha for good sleep have been used in Ayurvedic medicine for thousands of years, and the herb is now being seen as a potential way to help people relax and sleep well.
With the growing popularity of ashwagandha's sleep advantages, it's critical to pick a reputable supplier for authentic Ayurvedic goods. Vedi Herbals provides a selection of high-quality Ayurvedic supplements like Ashwagandha powder and tablets for sleep that are meticulously formulated to preserve the herb's potency and purity.
- Discover the transformative power of Vedi Ashwagandha Tablet for promoting restful sleep and overall well-being. This premium Ayurvedic supplement harnesses the ancient healing properties of Ashwagandha to help reduce stress, improve relaxation, and enhance sleep quality.
- Experience the natural power of Vedi Ashwagandha Churna for promoting deep, restorative sleep and overall well-being. It is a natural and holistic solution for individuals struggling with insomnia, sleep disturbances, or seeking overall sleep improvement.
Visit Vedi Herbals today to explore Ayurveda's transformative power in obtaining restful nights and revitalised days. Sweet dreams are in store!
FAQS:
How Much Ashwagandha to Take for Sleep?
To take ashwagandha for sleep, begin with 1-2 teaspoons (3-5 g) of Ashwagandha Churna, taken once daily with warm milk or water. Adjust the dosage gradually based on individual needs. Consult with a healthcare professional before you begin.
Is Ashwagandha Good for Sleep?
Yes, ashwagandha is beneficial for sleep due to its ability to reduce stress, improve relaxation, and enhance sleep quality. Moreover, its mood-improving properties may alleviate symptoms of depression and anxiety that can interfere with sleep.
When Should I Take Ashwagandha for Sleep?
For optimal results, take ashwagandha 1-2 hours before bedtime to promote relaxation and support a night of restful sleep. By timing your ashwagandha intake appropriately, you can maximise its calming effects, allowing you to unwind and prepare your body and mind for a peaceful sleep experience.
Can ashwagandha cause insomnia?
A: While ashwagandha is generally known for its potential to alleviate stress and promote better sleep, individual responses may vary. Some people might experience increased energy levels, especially if taken close to bedtime, which could potentially disrupt sleep. It is essential to adjust the timing or dosage.
Is ashwagandha better than melatonin?
A: Ashwagandha and melatonin serve different purposes. Ashwagandha helps manage stress and may improve sleep quality over time, while melatonin directly regulates sleep-wake cycles. Whether one is better than the other depends on individual needs and preferences.
Is it safe to take ashwagandha daily?
A: Low doses of ashwagandha may be safe to take, but there are no studies that discuss its safety for long-term use.
Taking large doses can irritate the gastrointestinal tract, increasing the risk of developing issues such as:
- Diarrhoea
- Nausea
- Vomiting
- Stomach upset
How fast does ashwagandha work for sleep?
A: Ashwagandha’s impact on sleep varies among individuals. While some may experience benefits within a few days, others might need several weeks. It's essential to be consistent with the recommended dosage.
