Synopsis

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

Ashwagandha (Withania somnifera) has a long history of use in traditional Ayurvedic medicine for promoting relaxation and improving sleep quality. In recent years, scientific research has begun to validate some of these traditional uses. Several randomized controlled trials have investigated ashwagandha’s effects on sleep. A notable study published in 2019 in the journal Cureus found that adults with insomnia who took ashwagandha root extract (300 mg twice daily) for 10 weeks experienced significant improvements in sleep onset latency, sleep efficiency, and total sleep time compared to placebo. Another double-blind, placebo-controlled study published in 2020 in Sleep Medicine also reported that ashwagandha extract (600 mg/day) improved sleep quality and reduced sleep onset latency in adults with insomnia.

The proposed mechanisms involve ashwagandha’s ability to modulate the hypothalamic-pituitary-adrenal (HPA) axis and reduce cortisol levels, which may help counteract stress-induced sleep disturbances. Additionally, certain active components in ashwagandha, such as withanolides and triethylene glycol, are believed to have sedative and anxiolytic properties that contribute to its sleep-promoting effects.

Overall, while evidence is still limited and more large-scale studies are needed, current research suggests that ashwagandha may be beneficial for improving sleep in individuals experiencing restless or disturbed sleep, supporting its use beyond traditional claims.

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