Ashwagandha makes me sleepy
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The Sleep-Inducing Effects of Ashwagandha: A Comprehensive Review
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional herb known for its adaptogenic properties, which help the body manage stress. Recent studies have highlighted its potential in improving sleep quality and managing insomnia, making it a natural alternative to conventional sleep aids.
Clinical Evidence on Ashwagandha's Sleep Benefits
Improvement in Sleep Parameters
Multiple clinical trials have demonstrated that Ashwagandha root extract significantly improves various sleep parameters. In a double-blind, randomized, placebo-controlled study, participants who took Ashwagandha showed marked improvements in sleep onset latency (SOL), total sleep time (TST), sleep efficiency (SE), and wake after sleep onset (WASO) compared to the placebo group . These improvements were more pronounced in individuals with insomnia .
Enhanced Sleep Quality and Mental Alertness
Ashwagandha has been shown to enhance overall sleep quality and mental alertness upon waking. Studies using the Pittsburgh Sleep Quality Index (PSQI) and Hamilton Anxiety Rating Scale (HAM-A) reported significant improvements in sleep quality and reductions in anxiety levels among participants taking Ashwagandha . Additionally, participants reported better mental alertness upon rising, indicating more restorative sleep .
Mechanisms of Action
Research suggests that Ashwagandha's sleep-promoting effects are mediated through its action on the GABAergic system. Enzyme-treated Ashwagandha root extract (EA) has been found to increase the expression of GABAA and GABAB1 receptors, which play a crucial role in sleep regulation . Furthermore, triethylene glycol, a component found in Ashwagandha leaves, has been identified as a key sleep-inducing agent .
Safety and Tolerability
Ashwagandha has been well-tolerated in clinical trials, with no significant adverse effects reported. Studies involving both healthy individuals and those with insomnia have confirmed its safety over treatment periods ranging from six to twelve weeks . This makes Ashwagandha a viable option for long-term use in improving sleep quality.
Conclusion
Ashwagandha root extract has demonstrated significant potential in improving sleep quality, reducing sleep onset latency, and enhancing overall sleep efficiency. Its action on the GABAergic system and the presence of triethylene glycol contribute to its sleep-inducing properties. Given its safety profile and efficacy, Ashwagandha presents a promising natural alternative for managing sleep disorders and enhancing sleep quality in both healthy individuals and those with insomnia. Further large-scale studies are warranted to fully establish its long-term benefits and safety.
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