Ashwagandha sleep
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The Impact of Ashwagandha on Sleep Quality
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional medicinal herb known for its adaptogenic properties, which help the body manage stress. Recent studies have explored its potential benefits for improving sleep quality, particularly in individuals suffering from insomnia and non-restorative sleep (NRS).
Ashwagandha's Effect on Sleep Quality in Healthy Adults
A randomized, double-blind, placebo-controlled study involving 150 healthy adults demonstrated that ashwagandha extract significantly improved sleep quality. Participants who took 120 mg of standardized ashwagandha extract daily for six weeks reported a 72% increase in sleep quality compared to 29% in the placebo group. Objective measures such as sleep efficiency, total sleep time, and sleep latency also showed significant improvements.
Ashwagandha for Insomnia Patients
Another study focused on both healthy individuals and those with insomnia. Over an eight-week period, participants taking ashwagandha root extract showed significant improvements in sleep onset latency, total sleep time, and sleep efficiency. The effects were more pronounced in insomnia patients, indicating ashwagandha's potential as an alternative treatment for insomnia.
Systematic Review and Meta-Analysis Findings
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 improving overall sleep quality. The benefits were more substantial in individuals with insomnia, particularly with higher dosages (≥600 mg/day) and longer treatment durations (≥8 weeks).
Mechanisms of Action: GABAergic System
Research on rodent models has shown that ashwagandha's sleep-promoting effects are mediated through the GABAergic system. Enzyme-treated ashwagandha root extract increased sleep duration and improved sleep quality by enhancing GABA receptor activity, which is crucial for inducing sleep. Additionally, triethylene glycol, a component found in ashwagandha leaves, was identified as a key compound responsible for its sleep-inducing properties.
Clinical Trials on Insomnia and Anxiety
A double-blind, randomized, placebo-controlled study involving 60 patients with insomnia and anxiety found that ashwagandha root extract significantly improved sleep onset latency, sleep efficiency, and overall sleep quality over a 10-week period. The treatment was well-tolerated, with no significant adverse effects reported.
Benefits for the Elderly
In a study focusing on elderly participants, ashwagandha root extract (600 mg/day) significantly improved sleep quality, mental alertness on rising, and overall quality of life over a 12-week period. The treatment was safe and well-tolerated, making it a viable option for improving sleep in the elderly population.
Ashwagandha's Role in Stress and Sleep
A study on college students revealed that ashwagandha supplementation (700 mg daily) over 30 days improved sleep quality and reduced stress levels. Although the study duration was shorter than others, the results suggest that ashwagandha can be an effective intervention for managing stress and its negative impact on sleep.
Conclusion
Ashwagandha has shown promising results in improving sleep quality across various populations, including healthy adults, insomnia patients, and the elderly. Its effects are mediated through the GABAergic system, and it is generally well-tolerated with minimal adverse effects. Further large-scale studies are needed to confirm these findings and explore the long-term safety of ashwagandha supplementation for sleep improvement.
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