Can ashwagandha make you sleepy
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Can Ashwagandha Make You Sleepy?
Ashwagandha (Withania somnifera) is a traditional herb known for its various health benefits, including its potential to improve sleep quality. This article synthesizes findings from multiple studies to explore whether ashwagandha can make you sleepy and improve sleep parameters.
Ashwagandha and Sleep Quality Improvement
Clinical Studies on Sleep Parameters
Several clinical studies have demonstrated that ashwagandha root extract significantly improves various sleep parameters. In a double-blind, randomized, placebo-controlled study, ashwagandha was shown to improve sleep onset latency (SOL), total sleep time (TST), wake after sleep onset (WASO), and sleep efficiency (SE) in both healthy individuals and those with insomnia1. Another systematic review and meta-analysis confirmed that ashwagandha extract has a small but significant effect on overall sleep quality, particularly in adults diagnosed with insomnia2.
Mechanisms of Action
The sleep-promoting effects of ashwagandha are attributed to its active components, such as triethylene glycol, which has been identified as a key somnogenic compound in ashwagandha leaves4. Additionally, ashwagandha root extract has been found to modulate GABAergic transmission, which plays a crucial role in sleep regulation. Studies have shown that ashwagandha increases the expression of GABA receptors, thereby enhancing sleep quality and duration5 9.
Effects on Mental Alertness and Anxiety
Interestingly, ashwagandha not only improves sleep quality but also enhances mental alertness upon waking. This dual effect was observed in multiple studies where participants reported better mental alertness and reduced anxiety levels after taking ashwagandha supplements1 2 6. This suggests that ashwagandha can help manage insomnia without causing grogginess or daytime drowsiness.
Dosage and Duration
The effectiveness of ashwagandha on sleep appears to be dose-dependent. Studies have shown that a dosage of 600 mg/day or higher, taken over a period of at least 8 weeks, yields the most significant improvements in sleep parameters2 6. Lower doses and shorter durations also showed benefits but to a lesser extent.
Safety and Tolerability
Ashwagandha has been well-tolerated in clinical trials, with no serious adverse effects reported. This makes it a promising alternative to conventional sleep medications, which often come with a risk of dependency and other side effects1 2 6.
Conclusion
In summary, ashwagandha has been shown to improve sleep quality and duration, particularly in individuals with insomnia. Its active components, such as triethylene glycol, and its effect on GABAergic transmission contribute to its sleep-inducing properties. Additionally, ashwagandha enhances mental alertness and reduces anxiety, making it a well-rounded option for improving sleep without causing daytime drowsiness. Further large-scale studies are needed to fully understand its long-term safety and efficacy.
Sources and full results
Most relevant research papers on this topic
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.
RCTEffect 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.
Meta-Analysis
Rigorous JournalA 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.
RCTRigorous JournalTriethylene 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.
Non-RCT
Animal StudyRigorous JournalSleep-promoting activity of amylase-treated Ashwagandha (Withania somnifera L. Dunal) root extract via GABA receptors
Ashwagandha root extract promotes sleep by binding to GABA receptors, improving sleep quality and quantity, and effectively relieving caffeine-induced insomnia symptoms.
Non-RCTAnimal StudyEfficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study
Ashwagandha root extract, at 300 mg twice daily, improves sleep quality and sleep onset latency in patients with insomnia.
RCTRigorous Journal
Highly CitedEfficacy 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.
RCTRigorous JournalAshwagandha (Withania somnifera) - influence on sleep: review
Ashwagandha supplementation improves sleep quality and reduces oxidative stress, potentially benefiting both insomniacs and healthy individuals.
Literature ReviewHydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo Experimental Models
Ashwagandha extract improves sleep quality by modulating GABA/Histamine receptors and EEG slow-wave patterns, reducing sleep onset time and increasing sleep duration in experimental models.
Non-RCTAnimal StudyRigorous JournalThe 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.
RCT