Can ashwagandha improve sleep outcomes?
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The Impact of Ashwagandha on Sleep Outcomes
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 in improving sleep quality and managing insomnia.
Clinical Evidence on Ashwagandha's Effectiveness
Improvement in Sleep Parameters
Several clinical trials have demonstrated that Ashwagandha root extract significantly improves various sleep parameters. In a double-blind, randomized, placebo-controlled study involving 80 participants, Ashwagandha supplementation led to significant improvements in sleep onset latency (SOL), total sleep time (TST), wake after sleep onset (WASO), and sleep efficiency (SE) in both healthy individuals and those with insomnia. Another systematic review and meta-analysis of five randomized controlled trials with 400 participants confirmed that Ashwagandha extract has a small but significant effect on overall sleep quality, particularly in adults diagnosed with insomnia.
Enhanced Sleep Quality in Healthy Adults
A study focusing on healthy adults with non-restorative sleep (NRS) found that a standardized Ashwagandha extract significantly improved sleep quality, sleep efficiency, and total sleep time over six weeks. Participants reported a 72% increase in sleep quality compared to a 29% increase in the placebo group, highlighting the herb's potential in enhancing sleep even in those without diagnosed sleep disorders.
Mechanisms of Action
Research has identified several mechanisms through which Ashwagandha may promote sleep. One study using rodent models found that enzyme-treated Ashwagandha root extract increased non-rapid eye movement (NREM) sleep and delta-wave activity, which are associated with deep sleep. This effect was linked to the herb's interaction with GABA receptors, which play a crucial role in sleep regulation. Another study identified triethylene glycol, a component of Ashwagandha leaves, as a key compound responsible for inducing sleep by increasing NREM sleep in mice.
Benefits for the Elderly
Ashwagandha has also shown promise in improving sleep quality and general well-being in the elderly. A 12-week study involving participants aged 65-80 years found significant improvements in sleep quality, mental alertness on rising, and overall quality of life with Ashwagandha supplementation compared to a placebo. This suggests that Ashwagandha could be particularly beneficial for managing sleep issues in older adults.
Safety and Tolerability
Across various studies, Ashwagandha has been well-tolerated with no serious adverse effects reported. This makes it a potentially safer alternative to conventional sleep medications, which often come with a risk of dependency and other side effects .
Conclusion
The body of research indicates that Ashwagandha root extract can significantly improve sleep quality and manage insomnia. Its benefits extend to both healthy individuals and those with sleep disorders, including the elderly. The herb's interaction with GABA receptors and the presence of sleep-inducing compounds like triethylene glycol contribute to its efficacy. Given its safety profile, Ashwagandha presents a promising natural alternative for improving sleep outcomes. Further large-scale studies are warranted to fully establish its long-term safety and effectiveness.
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