Ashwagandha and sleep quality
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Ashwagandha Supplementation and Sleep Quality: Evidence from Clinical Trials
Several clinical trials have shown that ashwagandha supplementation can significantly improve sleep quality in both healthy adults and individuals with sleep problems or insomnia. In a randomized, double-blind, placebo-controlled study, healthy adults with non-restorative sleep who took 120 mg of standardized ashwagandha extract daily for six weeks reported a 72% increase in self-reported sleep quality, compared to 29% in the placebo group. Objective measures also showed improvements in sleep efficiency, total sleep time, sleep latency, and reduced wake after sleep onset, with no significant adverse effects reported . Another study involving both healthy individuals and those with insomnia found that ashwagandha root extract led to significant improvements in sleep onset latency, total sleep time, sleep efficiency, and overall sleep quality, with the effects being more pronounced in participants with insomnia .
A systematic review and meta-analysis of five randomized controlled trials (400 participants) confirmed that ashwagandha extract has a small but significant positive effect on both sleep quantity and quality, especially in adults with insomnia, at higher dosages (≥600 mg/day) and longer treatment durations (≥8 weeks). The review also noted improvements in mental alertness upon waking and reduced anxiety, with no serious side effects reported .
Mechanisms of Action: GABAergic and Neurotransmitter Modulation
Research suggests that ashwagandha’s sleep-promoting effects are linked to its influence on neurotransmitter systems, particularly the GABAergic system. Animal studies have shown that enzyme-treated ashwagandha root extract increases non-rapid eye movement (NREM) sleep and deep sleep by enhancing GABA and serotonin receptor activity in the brain . Reviews highlight that ashwagandha may act on the hypothalamic-pituitary-adrenal (HPA) axis and modulate neurotransmitters such as GABA and serotonin, contributing to reduced anxiety and improved sleep Malec2024Jędruszczak2023.
Additionally, triethylene glycol, a component found in ashwagandha leaves, has been identified as a key compound responsible for inducing sleep, particularly NREM sleep, in animal models Kaushik2017Jędruszczak2023.
Ashwagandha in Combination and Different Populations
A recent clinical trial tested ashwagandha-enriched milk, both alone and combined with tryptophan, in adults with sleep problems. All ashwagandha-containing groups showed greater improvements in subjective sleep quality, insomnia severity, and reduced daytime sleepiness compared to the control group. However, combining ashwagandha with tryptophan did not provide additional benefits over ashwagandha alone .
Studies in specific populations, such as university students and college students, suggest that ashwagandha may help reduce confusion and improve perceived sleep quality, though results for other mood and cognitive parameters were less consistent, and larger studies are needed Murphy2024Baker2022.
Safety and Tolerability
Across multiple studies, ashwagandha supplementation was well tolerated, with no serious adverse events reported, even at higher dosages and in different age groups Deshpande2020Langade2020Cheah2021+1 MORE.
Conclusion
Current research supports the use of ashwagandha extract as a safe and effective supplement for improving sleep quality, particularly in individuals with insomnia or sleep disturbances. Its benefits are likely mediated through modulation of neurotransmitter systems, especially GABA, and possibly through specific active compounds like triethylene glycol. While ashwagandha appears to be well tolerated, further large-scale studies are needed to confirm its long-term safety and effectiveness across diverse populations.
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