Today, as we continue to search for new methods and supplements to improve our sleep, many people wonder if Ashwagandha can help. Ashwagandha, or Withania somnifera, is native to subtropical parts of Africa, Asia, and Europe and has been used by many people to help with issues such as stress and anxiety. While the research may not be as extensive as other areas of interest, what we do know from recent research is that Ashwagandha may benefit our rest after all!
In this article, we’ll explore Ashwagandha in-depth, how it works, and why it can help with our sleep. We’ll also discuss some ways you can use this adaptogen in your life so that you can wake up feeling rested and ready to tackle your schedule. If you’re ready to learn more, read on!
What is Ashwagandha? Exploring Its Origins, History, and Common Uses
For those who may not know, the name Ashwagandha is actually Sanskrit and means “horse smell” because of the distinct odor that this adaptogen has. However, don’t let the odd aroma push you away from this substance! It has been used in Ayurvedic and Unani medicine systems in India as an adaptogen or a compound that can increase our ability to adapt, resist, and become resilient to the stressors that we face in our lives.
While many people have used it for stress and anxiety, it also has the ability to help with cognitive function and stamina, giving you more energy and the ability to adapt to life’s challenges. Some experts have also demonstrated how Ashwagandha can actually aid in improving our memories (Source: PubMed). However, let’s take a closer look at how Ashwagandha affects our overall well-being and why it can help with our sleep.
The Impact of Ashwagandha on Our Overall Well-Being
Ashwagandha, as an adaptogen, has many positive effects on our overall well-being, mainly in terms of how it impacts our stress and anxiety levels. We’ve talked before about how stress can affect our sleep and lead to more interrupted or shortened rest.
However, with Ashwagandha, you can limit the impact of cortisol and reduce how likely you are to encounter sleep disruptions. For example, one study showed that 90 days of taking Ashwagandha led to improved memory, focus, psychological well-being, and reduced stress levels—as well as better sleep (Source: PubMed).
In terms of anxiety, the studies also point to Ashwagandha being an exceptional option because it is excellent for helping us with stress resistance. When people are given a normal dose of Ashwagandha and take it for multiple weeks, they may experience reduced stress and anxiety levels, all of which lead to improved sleep and well-being.
So, evidently, Ashwagandha has a beneficial impact on our stress and anxiety levels, helping our bodies manage the challenges we face every day. That’s also why it is so good for our sleep and why this adaptogen can and usually does improve your sleep. Let’s dive into what the research says about Ashwagandha and its impact on sleep duration and quality.
How Ashwagandha Benefits Our Sleep and Encourages Sleep Regulation
Because of the effect that Ashwagandha has on our overall well-being, specifically stress and anxiety, it also helps us with our sleep. When our bodies are calmer and more regulated, we are able to get more rest. Not to mention that Ashwagandha has also been tied to improved sleep quality, duration, and sleep regulation, too.
Part of the reason that Ashwagandha has such a positive impact on our sleep is because it can mimic GABA activity, which is an important receptor for our sleep regulation. If you take Ashwagandha extract, you can encourage an increase of beneficial activity in your GABA receptors, which will then lead to decreased sleep onset time and increased total sleep duration (Source: PubMed). However, you may also experience changes to your sleep quality, too!
With improved sleep duration and sleep onset time, it’s clear that taking Ashwagandha can help with improved sleep quality, too! When compared to placebo studies, those who took Ashwagandha showed a massive improvement in their sleep quality comparatively, even after just ten weeks.
This is excellent news for those of us who want to find ways to improve our sleep in the long term, especially if you have insomnia or other sleep disorders. Even those who have insomnia have seen improvements in as little as eight weeks if they take this extract, so there’s no reason not to consider taking Ashwagandha to help with your rest.
Tips and Advice for Taking Ashwagandha to Help with Your Sleep
If you are considering taking Ashwagandha to help with improving your sleep, there are a few things to take note of before you add this to your daily routine. As always, it is recommended to see a healthcare professional beforehand to ensure that this would be the right fit for your health needs.
However, there are different ways you can enjoy this adaptogen for those who are able to take Ashwagandha. You might want to take it in a capsule like you would your multivitamin or other supplements. Ashwagandha is also available in powder form or in tea form for you to enjoy throughout the day. Your typical dose will be anywhere from 250-600 mg, but check with a doctor to find the best dosage for you. For best results for your sleep, take this adaptogen after dinner so you’ll reap the benefits all night long.
How Will You Incorporate This Adaptogen into Your Routine?
With so many amazing benefits for our sleep, it’s no wonder that people have taken to Ashwagandha. Ancient medical traditions knew the power of this adaptogen, and now you can harness it, too, to support your overall well-being. Before you add this to your nighttime routine, check with your doctor to see if this would be the right fit for you. How will you incorporate this fantastic supplement into your daily routine for added health benefits?
