Ashwagandha at night
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The Benefits of Ashwagandha at Night for Sleep Quality
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb known for its adaptogenic properties, which help the body manage stress. Recent studies have explored its potential benefits for improving sleep quality, particularly when taken at night. This article synthesizes findings from multiple research studies to provide a comprehensive overview of how ashwagandha can enhance sleep.
Ashwagandha's Impact on Sleep Quality
Improvement in Sleep Parameters
Several studies have demonstrated that ashwagandha significantly improves various sleep parameters. In a randomized, double-blind, placebo-controlled study, participants who took 120 mg of standardized ashwagandha extract daily for six weeks reported a 72% increase in sleep quality compared to 29% in the placebo group. Objective measures also showed improvements in sleep efficiency, total sleep time, and reduced sleep latency and wake after sleep onset . Another study with 80 participants found significant improvements in sleep onset latency, total sleep time, and sleep efficiency, particularly in those with insomnia .
Mechanisms of Action
The sleep-promoting effects of ashwagandha are attributed to its influence on the GABAergic system. A study using rodent models found that enzyme-treated ashwagandha root extract increased non-rapid eye movement (NREM) sleep and delta-wave activity, which are crucial for deep sleep. This effect was linked to increased expression of GABA receptors in the brain . Additionally, triethylene glycol, a component found in ashwagandha leaves, has been identified as a key compound responsible for inducing sleep .
Ashwagandha for Insomnia and Anxiety
Clinical Efficacy in Insomnia
Ashwagandha has shown promise in treating insomnia. A study involving 60 patients with insomnia and anxiety found that 300 mg of ashwagandha root extract taken twice daily for 10 weeks significantly improved sleep onset latency, sleep efficiency, and overall sleep quality compared to placebo . Another meta-analysis of five randomized controlled trials concluded that ashwagandha has a small but significant effect on improving sleep, especially in adults diagnosed with insomnia .
Reduction in Anxiety and Stress
Ashwagandha's benefits extend beyond sleep improvement to reducing anxiety and stress, which are often underlying causes of sleep disturbances. A study during the COVID-19 pandemic found that 500 mg of ashwagandha root extract taken daily for 60 days significantly reduced perceived stress and anxiety levels, as well as morning cortisol levels, which are markers of stress . This reduction in stress and anxiety likely contributes to better sleep quality.
Safety and Tolerability
Ashwagandha has been well-tolerated in various studies, with no significant adverse effects reported. Participants in multiple trials, including those with insomnia and healthy individuals, did not experience any serious side effects, making it a safe option for long-term use 129.
Conclusion
Ashwagandha, particularly when taken at night, has been shown to significantly improve sleep quality, reduce sleep onset latency, and enhance overall sleep efficiency. Its benefits are especially pronounced in individuals with insomnia and those experiencing high levels of stress and anxiety. Given its safety profile and efficacy, ashwagandha presents a promising natural alternative for improving sleep and managing insomnia. Further large-scale studies are warranted to confirm these findings and explore the long-term benefits of ashwagandha supplementation.
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