Ashwagandha, known scientifically as "Withania somnifera", is a herb deeply rooted in Ayurvedic medicine, historically used for a myriad of health concerns ranging from stress and anxiety to improving vitality. Its name, derived from Sanskrit, loosely means "the strength of a horse", indicating its traditional use for bolstering energy and stamina.
Ashwagandha is becoming increasingly more popular, especially in the form of ashwagandha gummies. Despite its energy-boosting reputation, ashwagandha is also popularly used for its potential to improve sleep quality, which seems paradoxical at first glance. This duality underscores the herb's adaptogenic nature, purported to help the body manage stress and equilibrium. Our medical doctors research this potentially confusing reputation of ashwagandha, and determine if it actually does improve sleep quality.
The Short Answer
Ashwagandha can help you achieve improved sleep quality. As for its ability to help you fall asleep, that depends on a number of factors. Since ashwagandha has been shown to reduced stress and anxiety levels, that could be enough to help most people fall asleep more easily.
The Science Behind Ashwagandha and Sleep
Recent scientific studies have begun to shed light on ashwagandha's effects on sleep. One key component, triethylene glycol, found in ashwagandha leaves, has been identified to promote sleep induction in animal studies. Human research also shows promising results; a study published in the Journal of Ethnopharmacology found that ashwagandha root extract improved sleep quality and onset latency in patients with insomnia when taken over a ten-week period. This suggests that ashwagandha might modulate the body's stress response system, leading to improved sleep as a secondary effect of reduced stress and anxiety levels.
Studies have showed varied results, but in general show that ashwagandha can improve sleep:
- Improves Sleep Quality: Studies, including one published in the Journal of Ethnopharmacology (2020), demonstrate that ashwagandha supplementation can significantly enhance sleep quality, including in individuals with insomnia. Participants taking ashwagandha root extract reported improved sleep onset latency, total sleep time, and overall sleep efficiency compared to those taking a placebo.
- Reduces Stress and Anxiety: Ashwagandha's stress-reducing properties, confirmed by a systematic review in the Journal of Alternative and Complementary Medicine (2019), indirectly contribute to better sleep. By modulating the body's stress response via the reduction of cortisol levels, ashwagandha helps alleviate anxiety, a common contributor to sleep disturbances.
- Contains Active Sleep-Inducing Compounds: Research has identified specific components in ashwagandha, such as triethylene glycol, that directly promote sleep. Animal studies highlighted in Pharmacology Biochemistry and Behavior (2017) have found these compounds to increase non-rapid eye movement (NREM) sleep time, pointing towards a direct sleep-inducing mechanism.
- May Enhance Sleep in Special Populations: A clinical trial focusing on elderly subjects, reported in Cureus (2019), found that ashwagandha intake led to improvements in sleep quality and mental alertness upon waking. This suggests ashwagandha's potential benefits extend across various age groups, especially in populations more susceptible to sleep issues.
Ashwagandha's Effect on Sleep Quality
A significant body of research supports ashwagandha's potential to enhance sleep quality. For instance, a randomized, double-blind, placebo-controlled study indicated that subjects consuming ashwagandha experienced significant improvements in various sleep parameters, including sleep efficiency, total sleep time, and latency to fall asleep. These improvements are believed to stem from ashwagandha's calming effect on the central nervous system, possibly through its influence on GABAergic activity, which plays a role in inducing sleep and reducing anxiety.
Considerations and Potential Side Effects of Ashwagandha
Studies show that ashwagandha can be an excellent choice for getting the best possible sleep. Your sleep cycles are important. Ashwagandha can also be combined with safe and natural sleep aids like melatonin sleep gummies.
Ashwagandha's ancient reputation as a rejuvenative supplement is supported by growing scientific evidence suggesting its potential benefits for sleep. If you're looking to build strength or improve overall health, focus on sleep quality should be a top priority.
