Ashwagandha benefits for sleep
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Ashwagandha Benefits for Sleep
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 and treating insomnia. This article synthesizes findings from multiple research studies to provide a comprehensive overview of how ashwagandha can benefit sleep.
Improvement in Sleep Quality and Efficiency
Several studies have demonstrated that ashwagandha significantly improves sleep quality and efficiency. In a randomized, double-blind, placebo-controlled trial involving 150 healthy adults, 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 significant improvements in sleep efficiency, total sleep time, and reduced sleep latency and wake after sleep onset (WASO).
Benefits for Insomnia Patients
Ashwagandha has shown promising results in treating insomnia. A study involving 80 participants, both healthy and those with insomnia, found significant improvements in sleep parameters such as sleep onset latency, total sleep time, and sleep efficiency in the ashwagandha group. The effects were more pronounced in insomnia patients, indicating that ashwagandha could be particularly beneficial for those suffering from sleep disorders.
Mechanisms of Action: GABAergic System
The sleep-promoting effects of ashwagandha are believed to be mediated through the GABAergic system. Research using rodent models has shown that ashwagandha root extract increases the expression of GABA receptors, which play a crucial role in promoting sleep. This mechanism was further supported by studies showing increased non-rapid eye movement (NREM) sleep and improved sleep quality in animals treated with ashwagandha .
Meta-Analysis and Systematic Reviews
A systematic review and meta-analysis of five randomized controlled trials involving 400 participants confirmed that ashwagandha extract has a small but significant effect on improving overall sleep quality. The benefits were more substantial in adults diagnosed with insomnia, with higher treatment dosages (≥600 mg/day) and longer treatment durations (≥8 weeks) showing the most significant improvements.
Elderly Population and General Well-being
Ashwagandha has also been studied for its effects on sleep in the elderly. A 12-week randomized, double-blind, placebo-controlled study found that elderly participants who took 600 mg of ashwagandha root extract daily experienced significant improvements in sleep quality, mental alertness on rising, and overall quality of life compared to the placebo group.
Stress and Anxiety Reduction
Ashwagandha's adaptogenic properties help reduce stress and anxiety, which are common contributors to sleep disturbances. Studies have shown that ashwagandha significantly reduces stress and anxiety levels, which in turn improves sleep quality. Participants in these studies reported better sleep quality and reduced sleep onset latency after taking ashwagandha supplements .
Conclusion
Ashwagandha has demonstrated significant potential in improving sleep quality, efficiency, and treating insomnia. Its benefits are mediated through the GABAergic system and are enhanced by its stress-reducing properties. While more extensive and long-term studies are needed, current evidence supports the use of ashwagandha as a natural remedy for sleep improvement.
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