Is ashwagandha good for sleep?
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The Efficacy of Ashwagandha for Sleep Improvement
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional herb known for its adaptogenic properties, which help the body manage stress. It has been used in Ayurvedic medicine for centuries to treat various ailments, including sleep disorders. Recent studies have explored its potential benefits for improving sleep quality and managing insomnia.
Clinical Studies on Ashwagandha and Sleep Quality
Randomized Controlled Trials
Several randomized controlled trials have demonstrated the positive effects of Ashwagandha on sleep quality. One study involving 80 participants, both healthy and those with insomnia, found significant improvements in sleep parameters such as Sleep Onset Latency (SOL), Total Sleep Time (TST), and Sleep Efficiency (SE) in the Ashwagandha group compared to the placebo group. Another trial with 150 healthy adults reported a 72% increase in self-reported sleep quality in the Ashwagandha group, along with significant improvements in sleep efficiency, total sleep time, and sleep latency.
Systematic Reviews and Meta-Analyses
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 overall sleep quality. The benefits were more pronounced in individuals with insomnia, with higher dosages (≥600 mg/day) and longer treatment durations (≥8 weeks) showing the most significant improvements.
Mechanisms of Action
GABAergic System
Research indicates that Ashwagandha's sleep-promoting effects are mediated through the GABAergic system. Studies on rodent models have shown that Ashwagandha root extract increases the expression of GABA receptors, which play a crucial role in sleep regulation. Additionally, enzyme-treated Ashwagandha root extract has been found to enhance non-rapid eye movement (NREM) sleep and improve sleep quality by binding to GABA receptor sites.
Active Components
The active component responsible for Ashwagandha's sleep-inducing properties has been identified as triethylene glycol, found in the water extract of Ashwagandha leaves. This compound has been shown to significantly increase NREM sleep in mice, suggesting its potential use in treating insomnia.
Benefits for Specific Populations
Elderly Individuals
A study focusing on elderly participants aged 65-80 years found that Ashwagandha root extract significantly improved sleep quality, mental alertness on rising, and overall quality of life. The treatment was well-tolerated, with no significant adverse effects reported.
Insomnia and Anxiety
Ashwagandha has also been shown to be effective in managing insomnia and anxiety. A double-blind, placebo-controlled study involving 60 patients with insomnia and anxiety reported significant improvements in sleep onset latency, sleep efficiency, and overall sleep quality after 10 weeks of Ashwagandha supplementation.
Conclusion
The body of research indicates that Ashwagandha is effective in improving sleep quality and managing insomnia. Its benefits are mediated through the GABAergic system and the active component triethylene glycol. Ashwagandha is well-tolerated and can be particularly beneficial for elderly individuals and those suffering from insomnia and anxiety. Further large-scale studies are needed to confirm these findings and explore the long-term safety of Ashwagandha supplementation.
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