Does Ashwagandha Make You Sleepy?
Summarize
The evergreen shrub ashwagandha (Withania somnifera) has been used as an herbal remedy for centuries in traditional Ayurvedic medicine in India. Ashwagandha is an adaptogen, which is a plant that may help maintain healthy cortisol levels, allowing the body to adapt to everyday demands. There is scientific evidence that taking ashwagandha for sleep quality improvement may be due to its effects that are not directly related to inducing sleep, but are due to helping the body adapt and improving psychological well-being.
How Might Ashwagandha Influence Sleepiness?
Does ashwagandha make you sleepy? A few small clinical studies have found that ashwagandha may improve sleep quality by improving sleep duration and decreasing sleep latency. However, it is not a direct sleep aid.
Ashwagandha has active compounds that include the neuroprotective agent withanolide glycosides. This active compound influences GABA (gamma-aminobutyric acid) activity. The GABAergic system refers to the brain’s inhibitory system that uses the neurotransmitter GABA to reduce the brain’s electrical and chemical signaling and the signaling by the nervous system’s neurons. GABA receptors are linked to the brain’s modulation of relaxation and emotional balance, among other effects.
The researchers believe that ashwagandha does not directly cause drowsiness or sleepiness like other sleep aids, such as melatonin. Instead, it may ease tension through its influence on the neurotransmitters involved in emotional responses.
The answer is “no” to the question, “Does ashwagandha work like sleep aids that are antihistamines (i.e., Benadryl), hormone regulators (i.e., melatonin), or central nervous system depressants, all having a sedative effect?” Does ashwagandha cause drowsiness?
Starting the day with high-fiber breakfast foods and incorporating fiber-rich foods in the meals and snacks throughout the day makes it easy to reach the recommended daily fiber intake. If an individual has health issues, the diet can be adjusted to include high-fiber foods that may specifically support health. This flexibility allows tailoring the diet to unique health needs.
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Ashwagandha may cause drowsiness for some people. However, it is unique in that it can help support a balanced mood, which can disrupt sleep, without causing drowsiness.
What Research Suggests
There is a limited number of research projects that suggest ashwagandha may aid in improving sleep.
A study with 150 participants who had self-reported sleep problems took ashwagandha root and Shoden, a proprietary leaf extract, or a placebo. Each 60 mg capsule contained 21 mg of withanolide glycosides. Participants consumed two 60 mg capsules each day. Seventy-two percent (72%) of those taking ashwagandha reported their sleep improved in several ways. Their sleep improved while in bed. They slept for an extended period. They fell asleep faster. The participants also said it was easier to wake up.
A different study involved 80 participants who took two 300 mg capsules with 5% withanolide or two placebo capsules for eight weeks. Half of the participants had insomnia. Those with insomnia who took the ashwagandha extract capsules showed improvements in the overall quality of their sleep. Improvements included falling asleep faster and experiencing more mental alertness upon waking. They also reported feeling calmer. Participants who did not report issues with insomnia and also took ashwagandha extract capsules experienced improved sleep but not improvements in mental alertness when awakening.
Dose, Timing, and Forms
Ashwagandha Dosage: How Much to Take per Day?
The few studies available have found that taking up to 600 mg of ashwagandha per day for sleep may produce desired results. One study found that taking 225 mg of ashwagandha per day for 30 days led to a significant reduction in cortisol levels. An eight-week study had some participants take 250 mg daily or 600 mg daily in one or two servings. All participants reported improved calmness due to a significant decrease in cortisol levels compared to those who took a placebo.
If you decide to take larger amounts of Ashwagandha, doses could be split into two servings. For example, take one-half dose in the morning and one-half in the evening.
Types of Ashwagandha Supplements
Ashwagandha is available in various forms that include gummies, capsules, tablets, and powders. Once you have determined a morning vs. night ashwagandha schedule that suits your needs, you can purchase a product containing the optimal amount of ashwagandha to help you adhere to your routine.
Ashwagandha may promote sleep, but clinical studies have also found it may increase energy levels and focus. One way it does so is by relieving some feelings of tension, which supports improved sleep quality. Emotional strain can disrupt sleep and lead to feeling groggy or fatigued in the morning. As the study discussed earlier reported, Ashwagandha can enhance mental alertness in the morning because it helps people with the entire sleep cycle, including falling asleep, staying asleep, and awakening.
Will ashwagandha keep me awake? No, it is not a stimulant, so it will not keep you awake. It may contribute to your sense of well-being and make it easier to focus because of improved sleep.
As an adaptogen, Ashwagandha helps the body adapt to everyday demands that cause tiredness or fatigue. When those demands persist, they contribute to impaired memory and cognition and a reduced ability to focus. Through multiple actions, adaptogens support the body’s homeostatic balance through actions involving the hypothalamic pituitary adrenal (HPA) axis and controlling various response mediators. Ashwagandha is also an antioxidant that protects cells from damage.
The Best Time to Take Ashwagandha
Whether you should establish a morning vs. night ashwagandha supplementation routine depends on your personal needs. If you need more energy and improved focus, take ashwagandha in the morning. If you want to improve your sleep quality, take ashwagandha at night. Some people take ashwagandha first thing in the morning and then before bedtime. There is no recommended time to take ashwagandha.
Who Is More Likely to Feel Sleepy?
In a review of controlled studies involving 400 participants, all individuals experienced a significant improvement in sleep. However, people with insomnia experienced a greater effect on their sleep compared to other participants taking ashwagandha. The ashwagandha doses ranged from 250 to 600 mg per day. Also, those who took at least 600 mg daily for at least eight weeks experienced the most significant improvement in sleep.
Power of Nature
For over 3,000 years, traditional Indian Ayurvedic medicine has incorporated ashwagandha to address health and wellness. Modern-day researchers have found that the ancient practices have value. Ashwagandha may offer benefits, including improved sleep, as discussed. It has also demonstrated some properties as a neuroprotective and joint-support compound.
Natural compounds can be powerful wellness aids. Like most compounds, it is essential to consult a doctor before taking ashwagandha. Also, when you are a beginner, start with a low dose of ashwagandha, such as no more than 125 mg per day, to ensure there are no unwanted reactions.
Sources
- https://pubmed.ncbi.nlm.nih.gov/34858513/
- https://www.sciencedirect.com/topics/medicine-and-dentistry/gabaergic-system
- https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- https://pubmed.ncbi.nlm.nih.gov/32540634/
- https://pubmed.ncbi.nlm.nih.gov/32818573/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6979308/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
- https://pubmed.ncbi.nlm.nih.gov/34559859/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11314093/
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