Is ashwagandha good for sleep?

Introduction

Ashwagandha (Withania somnifera) is a traditional herb used in Ayurvedic medicine, known for its potential health benefits, including its effects on sleep. Recent studies have investigated its efficacy in improving sleep quality and managing insomnia.

Key Insights

Improvement in Sleep Quality and Insomnia Management:
- Ashwagandha root extract significantly improves sleep parameters such as sleep onset latency, total sleep time, and sleep efficiency in both healthy individuals and those with insomnia .
- The herb is particularly effective in reducing sleep onset latency and increasing sleep efficiency, with more pronounced effects in individuals diagnosed with insomnia .
Reduction in Non-Restorative Sleep (NRS):
- Supplementation with ashwagandha extract has been shown to improve overall sleep quality in individuals suffering from non-restorative sleep, leading to better physical and cognitive outcomes.
Mental Alertness and Anxiety Reduction:
- Ashwagandha not only improves sleep quality but also enhances mental alertness upon waking and reduces anxiety levels, contributing to better overall well-being .
Active Components and Mechanisms:
- Triethylene glycol, a component found in ashwagandha leaves, has been identified as a key agent responsible for its sleep-inducing properties .
- The herb's effects on sleep are linked to its influence on GABA-nergic transmission and dopamine levels in the brain.
Safety and Tolerability:
- Ashwagandha root extract is well-tolerated with no significant adverse effects reported, making it a safe option for improving sleep quality .
Additional Benefits:
- In addition to improving sleep, ashwagandha has been found to reduce stress, enhance cognitive functions, and improve quality of life in various populations, including the elderly and college students .

Conclusion

Ashwagandha appears to be a promising natural remedy for improving sleep quality and managing insomnia. It effectively reduces sleep onset latency, increases total sleep time, and enhances sleep efficiency. Additionally, it improves mental alertness and reduces anxiety, contributing to overall well-being. The herb is well-tolerated and safe for use, with its active component, triethylene glycol, playing a significant role in its sleep-inducing effects. Further research on larger populations could help solidify these findings and expand its clinical applications.

Is ashwagandha good for sleep?

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study.

Ashwagandha root extract improves sleep quality and helps manage insomnia, with more significant improvements in insomnia patients.

A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults.

Ashwagandha extract supplementation for six weeks significantly improved overall sleep quality and quality of life in healthy adults without causing adverse events.

Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis

Ashwagandha extract has a small but significant effect on improving sleep in adults, with more pronounced effects in insomnia patients.

The Impact of Ashwagandha on Stress, Sleep Quality, and Food Cravings in College Students: Quantitative Analysis of a Double-Blind Randomized Control Trial.

Ashwagandha can effectively manage stress and improve sleep quality in college students in as little as 30 days, with lower food cravings observed over time.

Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction

Triethylene glycol is an active sleep-inducing component of Ashwagandha leaves, potentially useful for insomnia therapy.

The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial.

Ashwagandha supplementation for college students improved their perceived well-being by supporting sustained energy, mental clarity, and enhanced sleep quality.

Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study

Ashwagandha root extract capsules, taken daily for 90 days, significantly improved memory, focus, psychological well-being, and sleep quality in stressed adults without causing adverse events.

Ashwagandha (Withania somnifera) - influence on sleep: review

Ashwagandha supplementation improves sleep quality and reduces oxidative stress, potentially benefiting both insomniacs and healthy individuals.

Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A Prospective, Randomized, Double-blind, Placebo-controlled Study

Ashwagandha root extract effectively improves quality of life, sleep quality, and mental alertness in elderly individuals, with good tolerability and reported as safe and beneficial.

Potential clinical usage of ashwagandha root extract: A review

Ashwagandha root extract shows potential in treating insomnia, stress-related disorders, cognitive functions, endocrine diseases, and enhancing muscle strength and recovery in healthy adults.

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