What dose of ashwagandha has been show to promote sleep?
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Optimal Dose of Ashwagandha for Promoting Sleep
Introduction to Ashwagandha and Sleep
Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb known for its adaptogenic properties, which help the body manage stress. Recent studies have explored its potential benefits in improving sleep quality and treating insomnia.
Effective Dosages for Sleep Improvement
120 mg Daily Dosage
A randomized, double-blind, placebo-controlled study involving 150 healthy adults found that a daily dose of 120 mg of standardized ashwagandha extract (Shoden®) significantly improved sleep quality over six weeks. Participants reported a 72% increase in sleep quality, with notable improvements in sleep efficiency, total sleep time, and sleep latency.
600 mg Daily Dosage
A systematic review and meta-analysis of five randomized controlled trials, including 400 participants, indicated that a higher dosage of 600 mg per day of ashwagandha extract was particularly effective in improving sleep quality and duration, especially in individuals diagnosed with insomnia. The treatment duration in these studies was typically around eight weeks.
300 mg Twice Daily
Another study focusing on patients with insomnia and anxiety demonstrated that a dosage of 300 mg of ashwagandha root extract taken twice daily (totaling 600 mg per day) significantly improved sleep onset latency, sleep efficiency, and overall sleep quality over a 10-week period.
Mechanisms of Action
GABAergic System
Research indicates that ashwagandha promotes sleep through its action on the GABAergic system. Studies using rodent models have shown that ashwagandha root extract increases the expression of GABA receptors, which play a crucial role in sleep regulation .
Withanolide Concentration
The concentration of withanolides in ashwagandha supplements also affects its efficacy. A study comparing different concentrations found that ashwagandha with 5% withanolides was more effective in improving sleep quality and duration compared to lower concentrations.
Conclusion
Ashwagandha has been shown to be effective in promoting sleep at various dosages. The most commonly studied and effective dosages are 120 mg daily, 600 mg daily, and 300 mg taken twice daily. These dosages have been found to improve sleep quality, sleep efficiency, and reduce sleep onset latency, making ashwagandha a promising natural remedy for sleep disorders. Further research is needed to confirm these findings and explore long-term safety.
Sources and full results
Most relevant research papers on this topic