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Sleep is absolutely necessary for good health, but about a third of the adult population reports that they sleep less than the recommended seven hours per night.
Most also use some type of alternative medicine or dietary supplement to help or treat various sleep disorders. A natural remedy used to treat sleep problems is ashwagandha, an Indian herb that has properties to promote a good night's sleep. Ashwagandha is also one of the most important herbs in Ayurvedic medicine where it has been used for more than 4000 years.
Ashwagandha is an herb that comes from a small shrub called Withania somnifera. Ashwagandha is used in traditional Ayurvedic medicine to treat a variety of conditions, including sleep problems.
Ashwagandha is considered an adaptogen (biologically active substance of natural origin) in alternative medicine that protects the body during periods of stress, worry and anxiety, or other stresses. An adaptogen has certain properties in the body:
Ashwagandha has a specific effect on the stress hormone cortisol. What ashwagandha does is increase the body's resistance to stress by normalizing the body's stress system (HPA axis). The result is a normalization of the stress hormone cortisol, which allows the body to recover and rest/calm down. If you sleep poorly, your sleep improves, and if you are tired and easily irritated due to stress, this also stabilizes for the better. Overall, it can be said that ashwagandha contributes to:
Research has found that ashwagandha can help people fall asleep faster, sleep longer, and get a better quality of sleep. After taking ashwagandha for six weeks, participants in one study reported an average of 72% better sleep.
Several compounds found in ashwagandha may be responsible for its sleep-promoting effects. Perhaps Ashwagandha's most important active ingredient is withanolides which have a host of benefits including the ability to relieve stress. Stress has been linked to poorer sleep quality and excessive sleepiness during the day. So taking ashwagandha before it's time to sleep can increase your chances of falling asleep faster, sleeping longer and getting a better quality of your sleep!
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A couple of small clinical studies found that ashwagandha may be helpful in reducing blood sugar levels and triglycerides (the most common type of fat in the blood. One study compared ashwagandha's blood sugar-lowering effects to the drugs prescribed for type 2 diabetes .
Studies show ashwagandha's effectiveness in improving strength and muscle volume. One study found that participants became stronger. Another study observed an increase in muscle strength, along with a lower percent body fat and decreased cholesterol levels when ashwagandha was taken as a dietary supplement. Some participants also experienced better sleep, however, this study did not compare ashwagandha intake with placebo.
Dietary supplementation with ashwagandha produced positive results in another study conducted only with male participants. Compared to the placebo group, men who received ashwagandha were seen to have significant gains in muscle strength (measured in bench press and leg strength exercises) and arm and chest muscle strength, as well as a significant reduction in body fat percentage.
A clinical study indicates that ashwagandha may benefit women experiencing sexual dysfunction. Ingestion of ashwagandha resulted in significant improvements in arousal, orgasm and satisfaction, as self-reported by participants. Ashwagandha also significantly improved the number of successful sexual encounters and improved measures of anxiety about their sex life and sexuality.
Ashwagandha may also provide male reproductive benefits. Ingestion of ashwagandha in men has been shown to significantly improve sperm quality by balancing reproductive hormone levels . After one study, 14% of the male patients' partners became pregnant.
In another stress-related ashwagandha study, researchers found that the herb increased testosterone levels in male participants but not in female participants. Another study testing ashwagandha's effect on muscle strength in men also measured a significant increase in testosterone.
Ashwagandha can help improve cognition and memory. Small studies have found that ashwagandha, compared to placebo, significantly improved participants' reaction times during cognitive and psychomotor tests (which measure the ability to respond to instructions and execute) .
At least two studies have shown that ashwagandha can increase maximal oxygen uptake capacity, or VO2-max* as it is abbreviated - which is the maximum amount of oxygen you take in while performing physical activity. These levels are used to measure cardiorespiratory endurance - how well the heart and lungs deliver oxygen to the muscles during physical activity. Thus, higher VO2 levels may indicate a healthy heart that is working well.
*The letters in VO2MAX come from V for volume, O2 for oxygen and MAX for maximum. It is a measure of how much oxygen your body can maximally absorb and use to propel you forward. It is measured in a unit of mg/kg/min, which means how much oxygen in milliliters per kilogram of body and per minute that your muscles can take care of.
Ashwagandha comes in several different forms. There are e.g. such as powders, teas, pills, capsules, etc. Price may depend on brand, quantity and quality. Dietary supplements with ashwagandha can also be mixed with other healthy ingredients such as collagen (a protein with many healthy properties).
To use ashwagandha for sleep, follow the instructions for the specific supplement that you purchase. The optimal dose of ashwagandha is still under debate and it may differ between different supplements. Typical doses used to help people sleep are generally 200–600 mg.
Ashwagandha is considered a dietary supplement. The Swedish Food Agency does not review dietary supplements before they are placed on the market to ensure quality and safety. It is therefore important to choose supplements from a serious manufacturer who is careful about what they put in their supplements and who you feel you can trust.
Ashwagandha is considered a safe dietary supplement when taken for up to three months. The most common side effects of Ashwagandha are mild and include:
Ashwagandha may be an option for people interested in trying alternative solutions for better sleep. However, some groups should avoid ashwagandha. These groups include:
If you fall into any of these categories, talk to your doctor about other better sleep options that are safe for you to use. You should also talk to your doctor before taking ashwagandha to make sure it does not interfere with other medications you are taking.
