Everything You Need to Know About Using Ashwagandha for Better Sleep

Sleep is essential for physical and mental well-being, yet many of us struggle to get the rest we need. Stress, anxiety, and busy lifestyles can make it hard to unwind at night. If you’ve been searching for a natural way to improve your sleep, ashwagandha might be worth considering. But does it really help with sleep? And if so, how should you use it effectively?

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a small shrub native to India, the Middle East, and parts of Africa. For over 3,000 years, it has been a cornerstone of Ayurvedic medicine, where it’s celebrated as an adaptogen—a natural substance that helps the body adapt to stress. The name "ashwagandha" translates to "smell of the horse," reflecting its strong, earthy scent and its traditional use for boosting strength and vitality.

Today, ashwagandha is commonly taken as a supplement in forms like capsules, powders, or gummies. It’s known for reducing stress, balancing hormones, and supporting overall well-being. One of its most sought-after benefits is its potential to improve sleep quality, especially for those whose sleep is disrupted by stress or anxiety.

How Does Ashwagandha Help with Sleep?

Ashwagandha’s sleep-promoting effects are tied to its ability to reduce stress and calm the nervous system. Here’s a breakdown of how it works:

• Lowers Cortisol Levels: Cortisol, often called the "stress hormone," can spike in the evening due to daily pressures, making it hard to relax. Elevated cortisol disrupts your body’s natural sleep-wake cycle. Ashwagandha has been shown to reduce cortisol levels, helping to create a calmer state that’s more conducive to sleep. (Study Reference)
• Promotes Relaxation: Ashwagandha boosts the activity of GABA, a neurotransmitter that helps quiet the brain and ease anxiety. By enhancing GABA, ashwagandha can calm racing thoughts and physical tension, making it easier to fall asleep. (Research Reference)
• Improves Sleep Quality: Some studies suggest ashwagandha may increase the duration of non-REM sleep, the deep, restorative phase of sleep. This can lead to feeling more refreshed and energised in the morning. (Study Reference)
• Addresses Root Causes: Unlike sedatives, ashwagandha doesn’t force you to sleep. Instead, it tackles underlying issues like stress and anxiety, creating the right conditions for natural, restful sleep.

Key Insight: Ashwagandha is ideal for those whose sleep troubles stem from stress or anxiety, not for those needing immediate sedation. It’s a long-term tool for better sleep, not a quick fix.

How Long Does It Take for Ashwagandha to Work for Sleep?

If you’re considering ashwagandha for sleep, you might wonder how quickly it takes effect. The timeline varies based on the form, dosage, and your individual response:

• Short-Term Effects: Some people report feeling a subtle sense of calm within a few hours of taking ashwagandha, especially if they’re using it to manage acute stress. However, this isn’t universal, and immediate sleep benefits are rare.

• Cumulative Benefits: For most, ashwagandha’s sleep benefits build over time. Studies suggest consistent use for 2 to 4 weeks can lead to noticeable improvements in sleep quality and stress reduction. For example, a 2020 study found that participants who took ashwagandha for 6 weeks experienced significant sleep improvements compared to a placebo group. (Study Reference)

• Gummies vs. Capsules: Gummies may absorb slightly faster than capsules since they’re chewable, but the difference is minimal. The overall timeline for seeing benefits remains similar.

Helpful Guidance: To maximise ashwagandha’s sleep benefits, take it consistently as part of your evening routine. Pair it with relaxing activities like reading, meditating, or deep breathing to signal to your body that it’s time to wind down. Be patient—it’s a gradual process, not an instant solution.

Is It OK to Take Ashwagandha Every Day?

Yes, ashwagandha is generally safe for daily use when taken at recommended doses. Most studies on ashwagandha for stress and sleep use daily doses of 300 to 600 mg of a standardised extract, often taken for 6 to 12 weeks with positive results. (Study Reference)

However, keep these tips in mind:

• Start Low, Go Slow: Begin with 250 to 300 mg per day and gradually increase if needed. This helps your body adjust and minimises the risk of side effects.
• Cycle Use (Optional): Some experts recommend taking breaks after 3 months of continuous use to prevent tolerance, though this isn’t strictly necessary for everyone.
• Consult a Healthcare Provider: If you have underlying health conditions, are pregnant, or take medications, check with a doctor before adding ashwagandha to your routine.

Key Insight: Daily use is safe for most, but personalise your approach. Listen to your body, and consult a professional if you’re unsure.

Are There Negative Side Effects to Ashwagandha?

Ashwagandha is well-tolerated by most people, but like any supplement, it can cause side effects in some cases. Common side effects are mild and may include:

• Digestive Upset: Stomach discomfort, diarrhea, or nausea, especially at higher doses.
• Drowsiness: While helpful for sleep, this can be inconvenient during the day. If you feel overly sleepy, take ashwagandha only at night.
• Headaches: A small number of users report headaches, which may subside as your body adjusts.

Serious side effects are rare but can occur if you take excessively high doses (above 1,000 mg per day). These may include vomiting, severe diarrhea, or allergic reactions. To avoid this, stick to recommended doses and consult a healthcare provider if you’re unsure.

Helpful Guidance: If you experience side effects, reduce your dose or switch to a different form (e.g., capsules to powders). Always start low to gauge your tolerance.

Who Shouldn’t Take Ashwagandha?

While ashwagandha is safe for most, certain groups should avoid it or seek medical advice first:

• Pregnant or Breastfeeding Women: Limited research exists on ashwagandha’s safety during pregnancy or lactation, so avoid it unless advised by a doctor.
• People with Autoimmune Conditions: Ashwagandha can stimulate the immune system, potentially worsening conditions like lupus, rheumatoid arthritis, or multiple sclerosis.
• Those with Thyroid Disorders: Ashwagandha may increase thyroid hormone production, which could interfere with thyroid medications or exacerbate hyperthyroidism.
• Individuals Awaiting Surgery: Its calming effects might interact with anesthesia, so stop taking ashwagandha at least two weeks before surgery.
• People on Sedatives or Antidepressants: Ashwagandha’s relaxing properties could amplify these medications, leading to excessive drowsiness.

Key Insight: Safety first. If you fall into any of these categories, consult a healthcare provider before starting ashwagandha to avoid potential risks.

Does Ashwagandha Make You Sleepy?

Ashwagandha isn’t a sedative, so it won’t make you feel drowsy immediately after taking it. Instead, it works by reducing stress and anxiety, which can help you feel more relaxed and ready for sleep over time. Think of it as a gentle nudge toward rest, not a knockout punch.

That said, some people report feeling calmer or slightly tired after taking ashwagandha, especially if they’re sensitive to its effects. If you’re concerned about daytime drowsiness, take ashwagandha in the evening.

Helpful Guidance: If you feel sleepy during the day, adjust your timing. Evening doses are ideal for sleep benefits without daytime fatigue.

Does Ashwagandha Relax You Right Away?

Ashwagandha’s calming effects are typically not immediate. While some people may feel a subtle sense of relaxation within a few hours, the full benefits for sleep and stress relief usually take 1 to 2 weeks of consistent use to become noticeable.

Key Insight: Manage expectations. Ashwagandha isn’t a quick fix like a sleeping pill—it’s a natural tool that helps your body build resilience to stress, leading to better sleep over time.

Is Ashwagandha and Alcohol Safe?

Mixing ashwagandha with alcohol isn’t recommended. Both can have sedative effects, and combining them may lead to:

• Excessive drowsiness
• Impaired coordination
• Increased risk of accidents

Additionally, alcohol can disrupt sleep and negate ashwagandha’s benefits. If you’re using ashwagandha to improve sleep, avoid alcohol, especially in the evening. Instead, opt for calming herbal teas or warm milk to complement your nighttime routine.

Helpful Guidance: Prioritise sleep quality. Skip alcohol and focus on sleep-friendly habits to get the most out of ashwagandha.

Does Ashwagandha Make You Calmer?

Yes, one of ashwagandha’s primary benefits is promoting calm and reducing anxiety. It works by:

• Lowering Cortisol: Reducing the body’s stress response.
• Boosting GABA: Enhancing the brain’s natural relaxation signals.
• Balancing Neurotransmitters: Supporting mood-regulating chemicals like serotonin.

Many users report feeling noticeably calmer and less reactive to stress after taking ashwagandha for a few weeks. This sense of calm can make it easier to unwind at night and fall asleep naturally.

Key Insight: Ashwagandha’s calming effects are cumulative. Stick with it for lasting benefits.

What Supplements Should Not Be Taken with Ashwagandha?

Ashwagandha is generally safe to combine with most supplements, but there are a few interactions to be aware of:

• Sedatives or Anti-Anxiety Medications: Ashwagandha’s calming effects could amplify these, leading to excessive drowsiness or slowed breathing.
• Thyroid Medications: Ashwagandha may increase thyroid hormone production, potentially interfering with thyroid treatments.
• Immunosuppressants: Ashwagandha’s immune-boosting properties might counteract these drugs, reducing their effectiveness.

Helpful Guidance: If you’re taking prescription medications or other supplements, consult a healthcare provider to ensure ashwagandha is safe for you. Avoid self-medicating without professional advice.

How to Use Ashwagandha for Better Sleep: Practical Tips

To get the most out of ashwagandha for sleep, follow these detailed guidelines:

1. Choose the Right Form

• Capsules: Convenient and easy to dose. Look for standardised extracts with 2-5% withanolides (the active compounds) for potency.
• Powders: Mix into warm milk, herbal tea, or smoothies. Powders may have a strong taste, so flavour with honey, cinnamon, or vanilla.
• Ashwagandha Gummies: A tasty option, but check for added sugars or fillers that might affect sleep quality. (Our gummies are all natural!)

Pro Tip: Opt for high-quality, third-party-tested supplements to ensure purity and potency.

2. Timing Matters

• Take ashwagandha 1 to 2 hours before bed to allow its calming effects to kick in as you prepare for sleep.
• If you’re sensitive to supplements, start with a morning dose and switch to evening if it makes you too drowsy.

Pro Tip: Consistency is key. Take it at the same time daily to build a routine.

3. Start with a Low Dose

• Begin with 250 to 300 mg per day and increase to 500 to 600 mg if needed after a week or two.
• Taking more than 1,000 mg daily isn’t recommended unless advised by a healthcare provider.

Pro Tip: Split doses (e.g., 150 mg morning, 150 mg evening) if you experience digestive upset.

4. Pair with Sleep-Friendly Habits

• Keep a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your circadian rhythm.
• Limit Screen Time: Avoid screens at least 30 minutes before bed to reduce blue light exposure, which can suppress melatonin.
• Create a Relaxing Routine: Try reading, meditating, gentle yoga, or taking a warm bath to signal to your body that it’s time to sleep.
• Optimise Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Consider a white noise machine or earplugs if needed.
• Avoid Stimulants: Limit caffeine and nicotine in the evening, as they can counteract ashwagandha’s calming effects.

Pro Tip: Combine ashwagandha with other sleep-supporting supplements like magnesium or L-theanine for enhanced relaxation (consult a doctor first).

Addressing Common Questions for Clarity

• Can I take ashwagandha with melatonin?
  Yes, ashwagandha and melatonin can generally be taken together, as they work differently. Ashwagandha reduces stress, while melatonin regulates your sleep-wake cycle. However, start with low doses of both to avoid excessive drowsiness, and consult a healthcare provider if unsure.

• What if ashwagandha doesn’t work for me?
  Not everyone responds to ashwagandha the same way. If you don’t notice improvements after 4-6 weeks, consider adjusting your dose, trying a different form, or exploring other sleep aids like valerian root or chamomile tea. Persistent sleep issues may require a doctor’s evaluation for underlying conditions.

• Can I take ashwagandha long-term?
  Ashwagandha is generally safe for long-term use at recommended doses, but some experts suggest cycling (e.g., 3 months on, 1 month off) to prevent tolerance. Listen to your body, and consult a healthcare provider for personalised advice.

So, Is Ashwagandha Right for Your Sleep Routine?

Ashwagandha offers a natural, gentle way to support better sleep, especially if stress or anxiety is keeping you awake. While it’s not a miracle cure, consistent use—combined with healthy sleep habits—can lead to deeper, more restorative rest. Its ability to lower cortisol, promote relaxation, and improve sleep quality makes it a valuable tool for many.

Before starting, consider your health status and consult a doctor if you fall into high-risk categories (e.g., pregnant, autoimmune conditions). With the right approach, ashwagandha could be the missing piece in your quest for better sleep.

Ready to try ashwagandha? Look for high-quality, standardised extracts from reputable brands like mushroomworks to ensure you’re getting the best results. Pair it with a calming bedtime routine, and be patient as its benefits unfold.