How can I improve my sleep with Ashwagandha?

Ashwagandha, also known as Withania somnifera, is a plant native to India and certain regions of Africa. It is widely used in Ayurvedic medicine, a traditional Indian health practice dating back thousands of years. Its name, "Ashwagandha", is derived from Sanskrit and means "horse scent", referring to the plant's distinctive odour and the traditional belief that it can confer the vigour and strength of a horse.

The most commonly used parts of Ashwagandha are the roots and berries, which are usually dried and ground into powder. They can be used in teas, tinctures, capsules or as an ingredient in various health and wellness products.

Ashwagandha is known for its adaptogenic properties, i.e. its ability to help the body manage and adapt to stress. It has been used for a variety of other health purposes, including increasing energy, improving concentration, reducing inflammation and helping to regulate sleep. In addition, recent research has shown that it can have beneficial effects on a wide range of health problems, from anxiety to certain chronic illnesses.

See also: The benefits of Ashwagandha.

Ashwagandha has been used for centuries in traditional Indian medicine, Ayurveda, to naturally promote sleep, and recent research has begun to support these traditional uses.

Reduced stress and anxiety

Ashwagandha is an adaptogenic plant, which means it can help the body manage and adapt to stress. It can act to reduce levels of cortisol, the stress hormone, and has been shown to be effective in treating the symptoms of anxiety disorders. As stress and anxiety are often linked to sleep problems, reducing these factors can promote better sleep.

Improved quality of sleep

Some research suggests that Ashwagandha may improve sleep quality. One study found that people who took Ashwagandha noticed improvements in the quality of their sleep and felt more rested when they woke up.

Helps you fall asleep

Ashwagandha could help induce sleep. A component of Ashwagandha, called triethylene glycol, has been shown to induce slow wave sleep, also known as NREM (non rapid eye movement), an important and restorative phase of the sleep cycle for the body.

Possible effects on insomnia

Although more research is needed to confirm these effects, some preliminary studies suggest that Ashwagandha could be beneficial for people suffering from insomnia.

Combating sleep disorders

In food supplement form, Ashwagandha could be beneficial for improving sleep disorders naturally. Its adaptogenic properties help to manage stress and anxiety, factors often linked to sleep problems. Studies suggest that it can improve sleep quality, help induce sleep and be beneficial for people suffering from insomnia.

Focus on Ashwagandha

100% natural and additive-free, this food supplement contains a concentrated organic Ashwagandha root extract standardised to over 5% withanolides, making it one of the best extracts available. Essential in Ayurveda and widely recognised for its adaptogenic effects, Ashwagandha is ideal for helping to maintain mental balance and physical performance, whether in athletes or people prone to stress, fatigue or ageing.

Although Ashwagandha is generally considered safe for most people when taken in the short term, it can cause side effects in some people and interact with certain medicines. Here are some precautions and potential risks to bear in mind:

1. Side effects: Some people may experience side effects such as stomach upset, diarrhoea, nausea and vomiting. These side effects are more likely to occur at higher doses.

2. Drug interactions: Ashwagandha may interact with certain medications, including sedatives, immune system medications, thyroid medications, and more. If you are taking any medications, it is important to consult your doctor before taking Ashwagandha.

3. Pregnancy and breast-feeding: Ashwagandha is not recommended during pregnancy or while breastfeeding, as there is not enough research to prove that it is safe in these situations.

4. Specific health conditions: People with certain medical conditions, such as autoimmune disorders (such as rheumatoid arthritis, lupus, Hashimoto's disease, etc.), thyroid disease or liver disease, should be cautious when using Ashwagandha and should always consult their doctor before taking any food supplement.

Find out about contraindications to taking Ashwagandha.

If stress and anxiety are factors that affect the quality of your sleep, Ashwagandha could help improve your sleep by alleviating these factors.

That said, Ashwagandha is not a sedative, and it doesn't 'force' you to sleep in the same way that some sleeping pills or herbs with sedative properties might. Instead, Ashwagandha works by helping to create a state of balance and tranquillity in the body, which can naturally promote a more peaceful and restful sleep.

Several studies have shown that Ashwagandha can improve sleep quality, help people fall asleep and be beneficial for people suffering from insomnia.

Ashwagandha can be taken in a variety of ways, depending on individual needs, preferences and specific health goals. Here are some general guidelines on when and how to take Ashwagandha:

1. When to take Ashwagandha: If you're taking Ashwagandha to manage stress or anxiety, or to improve your sleep, it's often recommended to take it in the evening before bed. On the other hand, if you use it to increase your energy and stamina, you can take it in the morning or before training.

2. How to take Ashwagandha: Ashwagandha is generally available in capsule, tincture or powder form. The powder can be mixed with water, tea or milk (traditionally, warm milk is used). If you are taking Ashwagandha capsules, follow the dosage instructions on the product packaging.

3. Dosage: The recommended dose of Ashwagandha may vary according to several factors, including the specific health objective and the form of the product. In general, a daily dose of 450 to 500 mg is commonly recommended for adults. Some people with specific needs (such as athletes) may take higher doses, but it is preferable to start with a lower dose and increase gradually if necessary, on the advice of a healthcare professional.

If you are taking Ashwagandha to improve your sleep, it is generally recommended that you take it in the evening before going to bed. This is because Ashwagandha can have a calming effect and help relax your mind and body, which can promote deeper, more restful sleep.

However, as with any supplement, it's important to note that the effects of Ashwagandha can vary from person to person. Some may find they respond better to taking Ashwagandha earlier in the day, while others may prefer to take it just before bedtime.

The time it takes for the effects of Ashwagandha to become noticeable can vary from person to person and depends on a number of factors, including the dose used, the frequency of administration and the method of administration (e.g. capsules, tincture or powder).

Some people may begin to feel the effects of Ashwagandha within days or weeks of starting to take the supplement, particularly with regard to its effects on stress and anxiety. However, for other benefits of Ashwagandha, such as improving cognitive function or increasing stamina, it may take several weeks to several months before significant improvements are noted.

In the case of improved sleep, some people may feel effects the same evening they start taking Ashwagandha, while others may need to take it more regularly over a period of several weeks before seeing an improvement.