Ashwagandha make you sleepy
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Summary
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These studies suggest that Ashwagandha improves sleep quality and helps manage insomnia.
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The Impact of Ashwagandha on Sleep Quality
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 to improve sleep quality and manage insomnia.
Ashwagandha's Effect on Sleep Parameters
Improvement in Sleep Quality and Duration
Multiple studies have demonstrated that Ashwagandha root extract significantly improves sleep quality and duration. In a double-blind, randomized, placebo-controlled study, participants who took Ashwagandha showed significant improvements in sleep onset latency (SOL), total sleep time (TST), and sleep efficiency (SE) compared to the placebo group . These improvements were more pronounced in individuals with insomnia .
Mechanisms of Action
Ashwagandha's sleep-promoting effects are attributed to its influence on the GABAergic system. The herb increases the expression of GABA receptors, which play a crucial role in sleep regulation . Additionally, triethylene glycol, a component found in Ashwagandha leaves, has been identified as a key sleep-inducing agent .
Clinical Evidence Supporting Ashwagandha's Efficacy
Randomized Controlled Trials
Several randomized controlled trials have confirmed the efficacy of Ashwagandha in improving sleep. A study involving 150 healthy adults with non-restorative sleep (NRS) found that Ashwagandha extract significantly improved sleep efficiency, total sleep time, and reduced wake after sleep onset (WASO). Another study on elderly participants reported significant improvements in sleep quality and mental alertness upon rising.
Systematic Reviews and Meta-Analyses
A systematic review and meta-analysis of five randomized controlled trials involving 400 participants concluded that Ashwagandha extract has a small but significant effect on overall sleep quality. The benefits were more substantial in individuals with insomnia, higher dosages (≥600 mg/day), and longer treatment durations (≥8 weeks).
Safety and Tolerability
Ashwagandha has been well-tolerated in clinical trials, with no serious adverse effects reported. Studies have consistently shown that participants did not experience significant side effects, making it a safe option for improving sleep quality .
Conclusion
Ashwagandha root extract has demonstrated significant potential in improving sleep quality and managing insomnia. Its effects are mediated through the GABAergic system and specific components like triethylene glycol. Clinical trials and systematic reviews support its efficacy and safety, making it a promising natural alternative for sleep disorders. Further large-scale studies are needed to confirm these findings and explore long-term safety.
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