Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Ashwagandha (Withania somnifera), an herb widely used in Ayurvedic medicine, has a long history of use for promoting relaxation and improving sleep. Traditionally, ashwagandha is considered a "rasayana" or rejuvenating herb, often recommended for stress and sleep issues. In recent years, scientific interest in ashwagandha’s effects on insomnia has grown. Several randomized controlled trials (RCTs) have evaluated ashwagandha root extract for its potential to improve sleep quality and reduce insomnia symptoms. For instance, a 2020 double-blind RCT published in the journal Cureus found that 300 mg of ashwagandha extract twice daily significantly improved sleep quality and reduced sleep onset latency over eight weeks compared to placebo. Other studies have reported benefits in both healthy individuals and those with diagnosed insomnia, noting improvements in sleep efficiency, total sleep time, and subjective sleep quality.

The proposed mechanisms include ashwagandha’s ability to modulate the hypothalamic-pituitary-adrenal (HPA) axis, reduce cortisol levels, and interact with GABAergic signaling, all of which can promote relaxation and facilitate sleep. However, while the evidence is promising, most studies have been relatively small and of short duration. Larger and longer-term studies are needed to fully establish efficacy and safety.

In summary, ashwagandha is supported by both traditional use and a growing body of clinical evidence for insomnia, earning a moderate scientific evidence rating.

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