If you’re looking for a natural way to improve your sleep, you might want to try ashwagandha. This herb has been used for centuries in Ayurvedic medicine to help ease anxiety and promote restful sleep.
While there is not a lot of scientific research on the subject, some studies have shown that ashwagandha may be effective in treating insomnia.
Sleep is essential for a healthy body and mind. However, for some people, getting a good night’s sleep is difficult – even impossible – due to various factors, such as stress, anxiety, or insomnia.
In this post, we’ll discuss the benefits of ashwagandha, one of the most popular herbal supplements for improving sleep quality.
We’ll also discuss how ashwagandha can help people with insomnia and how to use it to improve their sleep cycle.
But does it work? Let’s take a look at the science behind ashwagandha and sleep.
What is Insomnia?
When you can’t sleep, the entire world is against you. Your body aches, your head hurts, and your eyes won’t stop burning.
You’ve tried everything from counting sheep to drinking chamomile tea, but nothing seems to work. If this sounds familiar, you may have insomnia.
But what exactly is insomnia?
Insomnia is a sleep disorder that makes it difficult for people to fall asleep or stay asleep. It can be caused by stress, anxiety, depression, or other medical conditions. People with insomnia often feel exhausted during the day and have trouble concentrating.
There are two types of insomnia:
- Primary Insomnia: Primary insomnia is not caused by another health condition and is usually short-lived.
- Secondary Insomnia: Secondary insomnia is caused by another health condition, such as pain or a breathing disorder.
What are the Causes of Insomnia?
It’s the middle of the night, and you can’t sleep. You’ve tried everything, but nothing seems to work.
You’re tossing and turning, trying to get comfortable, but it’s just not happening. Insomnia can be frustrating and even debilitating, but the good news is that there are ways to manage it.
There are many causes of insomnia, but stress is the most common. When you’re under stress, your body goes into “fight or flight” mode, which means your heart rate and blood pressure increase, and you become more alert. This is the opposite of what you need to fall asleep.
Other common causes of insomnia include anxiety, depression, and pain.
Insomnia can also be caused by physical factors, such as an uncomfortable sleeping environment, noise, or light exposure.
What is Ashwagandha?
Ashwagandha is an herb that has been used in India for centuries. The name ashwagandha comes from Sanskrit, meaning “smells like a horse.” This herb is also known as Indian ginseng or winter cherry.
Ashwagandha is a nightshade family member, including potatoes, tomatoes, and eggplants. The herb is a small shrub with green leaves and small red berries. The berries and roots are the part of the plant used for medicine.
Ashwagandha has many uses in traditional Indian medicine. It is commonly used as a general tonic to help the body deal with stress and fatigue.
Ashwagandha is also used to treat anxiety, depression, insomnia, and chronic pain.
Related: What Ashwagandha is Good For?
How Can Ashwagandha Help with Insomnia?
Sleep helps us heal, repair and reenergize our bodies. Unfortunately, many of us don’t get enough sleep.
According to the National Sleep Foundation, 50 to 70 million Americans suffer from a sleep disorder.
One of the most common sleep disorders is insomnia. Insomnia is defined as difficulty falling asleep or staying asleep. It can be caused by stress, anxiety, medications, or other health conditions.
There are many treatments for insomnia, including medication, therapy, and lifestyle changes. One natural treatment that is gaining popularity is ashwagandha.
A study published in the Journal of Ayurveda and Integrative Medicine found that ashwagandha may help improve sleep quality.
The study looked at the effects of ashwagandha in people with insomnia. The participants took either ashwagandha or a placebo for eight weeks. The results showed that the participants who took ashwagandha had significantly better sleep quality than the placebo group.
Another study, published in the Journal of Alternative and Complementary Medicine, found that ashwagandha may help increase sleep duration.
The study included 30 participants with insomnia. The participants were divided into two groups. One group took ashwagandha for eight weeks, while the other took a placebo.
The results showed that the participants who took ashwagandha slept significantly longer than the placebo group.
These studies suggest that ashwagandha may be a helpful treatment for insomnia.
How Does Ashwagandha Work?
Ashwagandha is known for its calming and relaxing properties, which can help ease insomnia symptoms.
Ashwagandha is thought to work by reducing the levels of stress hormones in the body, which can help to improve sleep quality. The herb is also believed to have a sedative effect, which can help to promote sleep.
A small study published in the Journal of Phytotherapy Research found that ashwagandha may be effective in treating insomnia.
The study involved 60 participants who were experiencing difficulty sleeping.
The participants were randomly assigned to receive either ashwagandha or a placebo for eight weeks.
The study showed that those who took ashwagandha experienced significantly better sleep quality than those who took the placebo.
The participants who took ashwagandha also reported feeling more rested and having lessened anxiety levels.
If you’re considering using ashwagandha for insomnia, you must speak with your doctor first.
Ashwagandha is generally considered safe, but you should be aware of a few potential side effects. These include stomach upset, diarrhea, and nausea.
Related: 18 Evidence-Based Health Benefits of Quinoa
What Does the Research Say?
Several studies have been conducted on ashwagandha and its ability to treat insomnia. One study, published in the Journal of Ayurveda and Integrative Medicine, found that ashwagandha effectively treated insomnia.
The study looked at 60 adults with insomnia. Half of the participants were given ashwagandha, while the other half were given a placebo. The participants took the ashwagandha or placebo for eight weeks.
The study results showed that the participants who took ashwagandha had significantly better sleep than those who took the placebo. They also had less anxiety and depression.
Another study, published in the Journal of Ethnopharmacology, found that ashwagandha effectively treated insomnia in rats. The study found that ashwagandha increased the time the rats spent in deep sleep.
How to Use Ashwagandha for Insomnia?
There are a few different ways that you can use ashwagandha for insomnia. One way is to take it in supplement form. Ashwagandha supplements are typically taken in capsule form.
You can also make tea out of ashwagandha. To do this, you will need to simmer a teaspoon of ashwagandha powder in a cup of water for about 10 minutes. Once the tea is ready, you can drink it before bedtime.
Another way to use ashwagandha for insomnia is to apply it topically to your skin. You can make a paste out of ashwagandha powder and water. Then, you can apply the paste to your skin before bedtime.
There are a few different ways to use it, so you can find the method that works best for you.
Are There Any Side Effects of Using Ashwagandha for Insomnia?
The short answer is no. Ashwagandha is a natural herb with a long history of use in Ayurvedic medicine. It’s considered safe for most people when used as directed.
However, like with any supplement, there’s always the potential for side effects. The most common side effect of ashwagandha is an upset stomach. This typically happens when people take too much of the supplement at once.
Other potential side effects of ashwagandha include:
- Headache
- Dizziness
- Nausea
- Vomiting
- Diarrhea
- Dry mouth
- Increased urination
- Excessive thirst
- Increased appetite
- Weight gain
- Agitation
- Anxiety
If you experience these side effects, stop taking ashwagandha and see your doctor.
Conclusion
In this article, we have discussed that Ashwagandha is not only good for your health but also a potent natural remedy for insomnia. The supplement contains the main active ingredient, Withania somnifera, which promotes healthy sleep.
If you want to get some quality shut-eye tonight, try taking a dose of ashwagandha. However, give it time before expecting its effects.
FAQs | Ashwagandha and Sleep
Can ashwagandha keep you awake?
No, ashwagandha will not make you sleepy. Indeed, it is frequently used as a natural sleep aid.
Is ashwagandha good to take before bed?
Yes, ashwagandha is an excellent herb to take before going to bed. It is incredibly tranquil and relaxing and can aid your sleep.
What time should I take ashwagandha for sleep?
Ashwagandha may have various effects on different persons. However, taking ashwagandha before bedtime is typically suggested since it can increase relaxation and enhance sleep quality.
Does ashwagandha decrease REM sleep?
People react differently to ashwagandha. Some persons may see a reduction in REM sleep, while others may experience no impact.
Other Articles in This Series
- Ashwagandha Skin Benefits You Didn’t Know About
- Ashwagandha and Heart Health
- Amazing Health Benefits of Ashwagandha for Diabetes
- Ashwagandha for Infertility: Does It Work?
- The Truth About Ashwagandha for Stress and Anxiety
- Link Between Ashwagandha and Breast Cancer (or Any Cancer)
- Can We Use Ashwagandha for Inflammation?
- Ashwagandha and Immune System
- Chronic Fatigue | Does Ashwagandha Give You Energy?
- Benefits of Ashwagandha for Arthritis
- Does Ashwagandha Help with Depression?
- 11 Benefits of Ashwagandha for Menopause
- 3 Proven Ashwagandha Benefits for Sexual Dysfunction (Based on Research)
- Ashwagandha and Parkinson’s (Should You Try It?)
- Ashwagandha for Alzheimer’s Disease | What Does Science Say?
Reference
- WebMD: Insomnia
- Mayo Clinic: Insomnia
- Sleep Foundation: Insomnia
- Sleep Foundation: Ashwagandha for Sleep
- NIH: What Is Insomnia?
- Psychiatry Advisor: Ashwagandha Improves Sleep Quality, Duration
- Ro: Ashwagandha for sleep: benefits of taking ashwagandha at night
- Ayurlog: Ashwagandha in treatment of insomnia : A Review
Featured Photo by cottonbro (Pexels)
Editor’s Note: The information contained in this health article is for informational purposes only, and is not intended to be used as a substitute for the advice of a healthcare professional. The information in this article should not be used to diagnose or treat a health problem or disease, and should not be used in place of the advice of a healthcare professional. If you have any questions or concerns about your health, you should always consult with a healthcare professional.
