Can ashwagandha help with sleep?

Ashwagandha, also known as Withania somnifera or Indian ginseng, is a shrub that has long been used by Ayurvedic practitioners to promote an inner calm. It falls under the category of an adaptogenic herb; a substance which promotes adaptation by the body to all kinds of stressors, be they emotional, environmental, or physical. Adaptogens have thousands of years of historical use and have been used in both Ayurveda and Chinese medicine. These herbs contain active phytochemicals that help account for their adaptogenic functions. Due to the heightened levels of stress in the modern world, they are now experiencing a revival in health and wellness practices today.

Ashwagandha is a powerful adaptogen that is best known for its anti-anxiety and stress-relieving effects. It has also been used to improve sleep and memory, reduce inflammation and oxidative stress. In the brain, the compounds in Ashwagandha act as powerful antioxidants that can protect neurones from free radical damage, preserving resilience. It is thought that Ashwagandha is useful for adrenal dysfunction, and it has been reported to lower chronically raised cortisol levels, improve cholesterol balance, and to help withstand stress.

Disturbed sleep is one of the most common day-to-day encounters in our fast-moving society – with symptoms including difficulty falling asleep, frequent night-time waking and nonrestorative sleep, which leaves you waking feeling unrefreshed and suffering with daytime fatigue. Apart from rejuvenation, sleep is directly associated with the proper function of the central nervous system, blood pressure maintenance, metabolism, temperature regulation, memory consolidation and several other essential physiological functions – so it is extremely important that you are ensuring both adequate quality and quantity of sleep.

Preliminary research has found that Ashwgandha may help people to fall asleep, sleep for longer and experience a better quality of sleep. One double-blind placebo-controlled trial found that quality of sleep was improved by around 72% in those supplementing with Ashwagandha, compared to just 29% in the control group.¹ As signified by its name “somnifera- meaning sleep-inducing”, it has been recommended for sound sleep through centuries.

Several active compounds present in ashwagandha may be responsible for its sleep-promoting effects. Triethylene glycol has demonstrated an ability to induce sleep, and Ashwagandha also acts on GABA receptors. GABA is our main inhibitory neurotransmitter, and the activation of GABA receptors can help to modulate our sleep-wake cycle. Finally, ashwagandha’s main active ingredients are withanolides, which are believed to demonstrate a variety of health benefits, including the ability to ease stress. As stress can directly impact our quality of sleep, as well as make us feel fatigued in the daytime, taking steps to reduce stress, such as taking Ashwagandha before bedtime, may be supportive for healthy, restorative sleep.

Alongside supplementing with Ashwagandha, you should implement good sleep hygiene. Try to keep a bedtime routine; for example, go to bed at the same time every day, even at weekends. Avoid caffeine in the evening and get plenty of exercise and daylight during the day. A cool, dark room free of noise may also help. If you are having trouble falling asleep, try relaxation techniques like breathing exercises, meditation, or yoga, or take a bath with some lavender essential oils or magnesium flakes.

References

1. Deshpande A, Irani N, Balkrishnan R, Benny IR. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. 2020;72:28-36. doi:10.1016/j.sleep.2020.03.012