Is ashwagandha good for sleep
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The Efficacy of Ashwagandha for Improving Sleep Quality
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional herb used in Ayurvedic medicine, renowned for its adaptogenic properties and potential benefits in improving sleep quality. Recent studies have explored its efficacy in both healthy individuals and those suffering from insomnia, providing promising results.
Clinical Studies on Ashwagandha and Sleep Improvement
Randomized Controlled Trials
Several randomized controlled trials have demonstrated the positive impact of Ashwagandha on sleep parameters. In a study involving 80 participants, both healthy and those with insomnia, Ashwagandha root extract significantly improved sleep onset latency, total sleep time, and sleep efficiency compared to a placebo. Another trial with 150 healthy adults experiencing non-restorative sleep found that Ashwagandha supplementation led to a 72% increase in self-reported sleep quality and significant improvements in sleep efficiency, total sleep time, and sleep latency.
Systematic Reviews and Meta-Analyses
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 overall sleep quality. The benefits were more pronounced in individuals with insomnia, with higher dosages (≥600 mg/day) and longer treatment durations (≥8 weeks) showing greater efficacy.
Mechanisms of Action
GABAergic System
Research indicates that Ashwagandha's sleep-promoting effects are mediated through the GABAergic system. In rodent models, enzyme-treated Ashwagandha root extract increased non-rapid eye movement sleep and delta-wave activity, which are associated with deep sleep. This effect was linked to the upregulation of GABA receptors in the brain.
Active Components
The active component responsible for Ashwagandha's sleep-inducing properties has been identified as triethylene glycol, found in the plant's leaves. This compound significantly increased non-rapid eye movement sleep in mice, suggesting its potential utility in treating insomnia.
Benefits for Specific Populations
Elderly Individuals
A study focusing on elderly participants (aged 65-80) found that Ashwagandha root extract significantly improved sleep quality, mental alertness on rising, and overall quality of life. The treatment was well-tolerated, with no significant adverse effects reported.
Insomnia and Anxiety
In patients with insomnia and anxiety, Ashwagandha root extract administered at 300 mg twice daily for 10 weeks significantly improved sleep onset latency, sleep efficiency, and overall sleep quality. The treatment also reduced anxiety levels, highlighting its dual benefits for sleep and mental health.
Conclusion
Ashwagandha has shown considerable promise as a natural remedy for improving sleep quality. Its efficacy is supported by multiple clinical trials and systematic reviews, with benefits observed in both healthy individuals and those with insomnia. The herb's sleep-promoting effects are primarily mediated through the GABAergic system, and its active component, triethylene glycol, plays a crucial role. Further research is warranted to explore its long-term safety and efficacy, but current evidence suggests that Ashwagandha could be a valuable addition to sleep management strategies.
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