Stress and poor sleep often go hand in hand, which creates a cycle that affects both mental and physical well-being. When stress levels rise, the body produces more cortisol, making it harder to relax and fall asleep. Ashwagandha, a well-known adaptogenic herb, has been used for centuries to help the body manage stress naturally.
Research suggests that it may also have a positive impact on sleep by promoting relaxation and reducing anxiety. Many people now turn to this herbal remedy as a natural way to unwind and improve sleep quality. Understanding how Ashwagandha works for stress relief and sleep can help determine if it’s the right solution for those struggling with restless nights.
Relationship Between Stress and Sleep
How Stress Disrupts Sleep Patterns
When stress levels are high, the body's fight-or-flight response becomes activated, which makes it difficult to relax and fall asleep. Racing thoughts, increased heart rate, and muscle tension prevent the body from settling into a restful state. Chronic stress can also lead to difficulty falling asleep, frequent awakenings, and lighter sleep that lacks deep restorative phases.
Over time, sleep deprivation worsens stress, which creates a vicious cycle of exhaustion and anxiety. This ongoing pattern can contribute to mood disorders, weakened immunity, and reduced cognitive function. Therefore, managing stress effectively is important for maintaining a healthy sleep routine and overall well-being.
The Role of Cortisol and the Sleep-Wake Cycle
Cortisol, often called the stress hormone, plays a key role in regulating the sleep-wake cycle. Normally, cortisol levels are highest in the morning to promote wakefulness and gradually decrease throughout the day. However, chronic stress keeps cortisol levels elevated at night, disrupting melatonin production and making it harder to fall asleep.
High cortisol levels also reduce the amount of deep and REM sleep, which leads to restless nights and daytime fatigue. A well-balanced sleep-wake cycle depends on keeping cortisol in check, which can be achieved through stress management techniques and lifestyle adjustments. Thus, addressing cortisol imbalances can significantly improve sleep quality and overall health.
What Is Ashwagandha and How Does It Work?
Ashwagandha which is also known as Withania somnifera, is an ancient medicinal herb widely used in Ayurveda for its adaptogenic properties. It helps the body manage stress, reduce anxiety, and promote overall well-being. This herb is known for balancing hormones, supporting brain function, and boosting energy levels without overstimulating the nervous system.
The roots and leaves of this plant contain bioactive compounds called withanolides, which contribute to its health benefits. Traditionally, it has been used to enhance resilience against physical and mental stress while promoting relaxation and vitality.
How Does Ashwagandha Work?
Ashwagandha works by regulating cortisol levels, it is the primary stress hormone responsible for the body's fight-or-flight response. It interacts with the nervous system, which enhances the activity of GABA receptors, which promote relaxation and reduce anxiety. The herb also supports neurotransmitter balance and helps to stabilize mood and improve sleep quality.
It also protects brain cells and supports cognitive function by reducing oxidative stress and inflammation. So, regular use of Ashwagandha helps the body adapt to stress more efficiently which leads to a calmer mind and improved sleep patterns.
Active Compounds in Ashwagandha That Support Stress Relief
Withanolides: Bioactive compounds responsible for Ashwagandha’s adaptogenic and stress-relieving properties.
Withaferin A: A key withanolide known for its anti-inflammatory and neuroprotective effects.
Alkaloids: Help regulate neurotransmitters, reducing anxiety and promoting relaxation.
Saponins: Contribute to the herb’s antioxidant properties, protecting against oxidative stress.
Flavonoids: Support brain function and help combat the effects of chronic stress.
Tannins: Have mild sedative properties that aid in relaxation and better sleep.
Steroidal Lactones: Enhance resilience to stress and regulate cortisol levels.
How Ashwagandha Helps Reduce Stress and Anxiety
Effects on Cortisol Levels and the Stress Response
Ashwagandha helps regulate cortisol, which tends to remain elevated during prolonged stress. By lowering cortisol levels, it reduces the intensity of the body's fight-or-flight response to promote a sense of calm.
Studies have shown that individuals taking Ashwagandha experience a significant reduction in stress-related symptoms. Lower cortisol also helps prevent stress-induced issues such as fatigue, irritability, and weakened immunity. With consistent use, Ashwagandha enhances the body's ability to cope with stress without feeling overwhelmed.
Ashwagandha’s Impact on Anxiety and Mood
Anxiety often stems from imbalances in neurotransmitters like serotonin and dopamine, which regulate mood. Ashwagandha supports neurotransmitter function to help stabilize mood and reduce feelings of worry or nervousness. It enhances GABA (gamma-aminobutyric acid) activity, which promotes relaxation and helps calm the nervous system.
Research suggests that Ashwagandha supplementation can lower symptoms of generalized anxiety disorder (GAD) and social anxiety. By reducing stress-induced anxiety, it allows individuals to feel more at ease in daily life, improving overall emotional well-being.
Ashwagandha’s Role in Reducing Oxidative Stress
Chronic stress increases oxidative stress, leading to cellular damage and inflammation in the brain and body. Ashwagandha contains powerful antioxidants that neutralize free radicals and reduce inflammation. This helps protect brain cells from stress-related damage and supports cognitive function.
Ashwagandha enhances mental clarity, focus, and overall brain health by lowering oxidative stress. Hence, a healthier nervous system contributes to better emotional balance and reduced feelings of stress.
Regulating the HPA Axis for Better Stress Response
The hypothalamic-pituitary-adrenal (HPA) axis plays a crucial role in the body's response to stress. When overactivated, it leads to excessive cortisol production, which results in chronic stress and fatigue.
Ashwagandha helps regulate the HPA axis to prevent it from becoming overactive in response to stressors. A well-balanced HPA axis improves the body's ability to manage stress and prevents burnout. This allows individuals to stay calm and focused even during high-pressure situations.
Balancing the Nervous System for Relaxation
The autonomic nervous system consists of the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) systems. Chronic stress keeps the sympathetic nervous system in overdrive, which makes relaxation difficult.
Ashwagandha also promotes parasympathetic activity to encourage relaxation and reduce nervous tension. This shift helps lower heart rate, improve digestion, and enhance overall feelings of calmness.
Improving Sleep for Better Stress Management
Poor sleep can worsen stress, creating a vicious cycle of fatigue and anxiety. Ashwagandha supports better sleep by calming the mind and reducing nighttime cortisol levels. It promotes restful sleep by enhancing melatonin production and supporting GABA activity.
Studies have found that individuals using Ashwagandha experience improved sleep duration and quality. Better sleep allows the body to recover from daily stressors and improves overall mental and physical well-being.
Can Ashwagandha Improve Sleep Quality?
Scientific Studies on Ashwagandha and Sleep
Research has shown that Ashwagandha can significantly improve sleep quality by reducing stress and anxiety. A 2019 study found that individuals taking Ashwagandha experienced improved sleep efficiency and longer sleep duration. Another study suggested that it helps people fall asleep faster and wake up feeling more refreshed.
The herb’s sleep-enhancing effects are attributed to its ability to regulate cortisol levels and support the nervous system. These findings suggest that Ashwagandha could be a natural alternative for individuals struggling with sleep disturbances.
Regulating Cortisol for Restful Sleep
High cortisol levels at night interfere with the body’s ability to relax, which makes it difficult to fall asleep. Ashwagandha helps lower cortisol, allowing the body to transition smoothly into a restful state. It creates a calm and balanced internal environment by reducing nighttime stress responses. This helps prevent frequent awakenings and promotes deep, restorative sleep.
Enhancing GABA Activity for Better Relaxation
Ashwagandha interacts with the neurotransmitter GABA, which plays a crucial role in calming the nervous system. Increased GABA activity helps slow down brain activity, which makes it easier to unwind before bedtime. This effect is similar to how certain anti-anxiety medications work but without the risk of dependency.
By promoting relaxation and reducing nervous tension, Ashwagandha prepares the body and mind for deep sleep because a more relaxed state before bed leads to fewer sleep disturbances and improved sleep quality.
Supporting Melatonin Production for a Healthy Sleep Cycle
Melatonin is the hormone responsible for regulating the sleep-wake cycle, signaling the body when it’s time to rest. Stress and anxiety can suppress melatonin production, leading to insomnia or disrupted sleep patterns.
Ashwagandha supports melatonin synthesis by calming the nervous system and balancing hormonal activity. When melatonin levels are stable, falling asleep and staying asleep become much easier. This natural support helps individuals achieve a well-regulated sleep schedule.
Reducing Nighttime Anxiety and Racing Thoughts
An overactive mind is one of the biggest obstacles to falling asleep. In such a situation, Ashwagandha helps reduce excessive worrying and racing thoughts by stabilizing neurotransmitters like serotonin and dopamine. This creates a sense of inner calm, which makes it easier to transition into sleep without mental distractions. Individuals with anxiety-related insomnia may particularly benefit from Ashwagandha’s calming effects.
Improving Sleep Quality Over Time
The benefits of Ashwagandha for sleep are cumulative, which means regular use yields better results over time. Unlike traditional sleep aids, it does not cause immediate drowsiness but works by gradually improving sleep patterns. Many users report noticeable improvements in sleep duration and depth within a few weeks of consistent use.
Because it addresses the root causes of sleep disturbances, it promotes long-term sleep health rather than just temporary relief. Consistently incorporating Ashwagandha into a nighttime routine can lead to sustained sleep improvements.
Best Ways to Use Ashwagandha for Stress Relief and Sleep
Recommended Dosage for Stress and Sleep
The ideal dosage of Ashwagandha depends on the form used and individual health needs. Most studies suggest that taking 300–600 mg of Ashwagandha extract daily is effective for reducing stress and improving sleep.
Lower doses (around 250 mg) may work well for mild stress, while higher doses (up to 600 mg) are often used for anxiety and sleep disorders. It’s best to start with a lower dose and gradually increase based on tolerance and effectiveness. Also, consulting a healthcare professional before use can ensure the right dosage for individual needs.
Best Time to Take Ashwagandha for Maximum Benefits
Ashwagandha can be taken at different times of the day depending on the intended benefits. For stress management, taking it in the morning helps promote a calm and balanced mood throughout the day.
For sleep support, taking it 30–60 minutes before bedtime can enhance relaxation and improve sleep quality. Some people split their dosage by taking one part in the morning and another in the evening.
Forms of Ashwagandha
Capsules & Tablets: The capsules are the most convenient form as they provide a precise dosage without the need for preparation.
Powders: Can be mixed into warm milk, water, or smoothies for a more traditional way of consumption.
Teas & Infusions: Drinking Ashwagandha tea in the evening can promote relaxation and aid in sleep.
Tinctures: Liquid extracts absorbed quickly by the body, ideal for those who prefer faster effects.
When to Take Ashwagandha for Maximum Benefits
The best time to take Ashwagandha depends on the desired effects. For stress relief and energy balance, it is ideal to take it in the morning or early afternoon, as it helps regulate cortisol levels throughout the day. If the goal is to improve sleep and relaxation, taking it 30–60 minutes before bedtime can promote a sense of calm and enhance sleep quality.
Some people split their dosage by taking one part in the morning to manage daytime stress and another at night to aid sleep. It can be taken with or without food, but consuming it with a meal may help with better absorption and reduce the chance of stomach discomfort. Those using Ashwagandha for workout recovery or cognitive support may take it before or after exercise for better endurance and focus. Since its effects are growing, consistent use over a few weeks leads to the best results.
Potential Side Effects and Precautions
Who Should Avoid Ashwagandha?
Ashwagandha is generally safe for most people, but certain individuals should exercise caution. Pregnant and breastfeeding women are advised to avoid it due to its potential effects on hormone levels. People with autoimmune conditions like lupus, rheumatoid arthritis, or Hashimoto’s disease should consult a doctor before use, as Ashwagandha may stimulate the immune system.
Individuals taking medications for thyroid disorders, anxiety, or high blood pressure should also seek medical advice before adding Ashwagandha to their routine. Also, those with known allergies to plants in the nightshade family should be cautious as well.
Possible Side Effects of Ashwagandha
Although well-tolerated by most, some people may experience mild side effects. These can include digestive issues like nausea, diarrhea, or stomach discomfort, especially when taken in high doses. Some users report drowsiness or slight sedation, particularly when taking Ashwagandha at night. In rare cases, it may cause dizziness, headaches, or allergic reactions. Starting with a lower dose and gradually increasing it can help minimize unwanted effects.
Interactions with Medications
Ashwagandha may interact with certain medications, altering their effects. It can lower blood pressure and blood sugar levels, so individuals on medications for hypertension or diabetes should monitor their levels closely.
Since it has mild sedative properties, it may enhance the effects of sleep aids, anti-anxiety drugs, or antidepressants, leading to excessive drowsiness. Those taking thyroid medication should be cautious, as Ashwagandha can influence thyroid hormone production. Consulting a healthcare professional before combining it with medications is recommended.
Safe Dosage and Long-Term Use Considerations
Most studies suggest that 300–600 mg of standardized Ashwagandha extract per day is safe and effective. Taking excessively high doses may lead to gastrointestinal discomfort, increased drowsiness, or, in rare cases, hormonal imbalances.
Long-term use is generally considered safe, but periodic breaks can help the body maintain a natural balance. It’s best to follow dosage recommendations based on individual health conditions and needs. Monitoring how the body responds over time ensures safe and effective use.
FAQs
Does Ashwagandha Make You Sleep Better?
Yes, Ashwagandha can help improve sleep by reducing stress and anxiety, which are common causes of sleep problems. It helps lower cortisol levels, promoting relaxation and making it easier to fall asleep. Studies have shown that it improves sleep quality and duration, especially in people with insomnia or high stress levels. However, it does not work like a sleeping pill but supports natural sleep over time.
How Long Does It Take for Ashwagandha to Make You Sleep?
Ashwagandha doesn’t cause immediate drowsiness like a sedative but gradually improves sleepover days or weeks. Most people notice better sleep within 2 to 4 weeks of consistent use. Some feel relaxed within an hour of taking it, but long-term benefits come with regular use. The effects vary from person to person, depending on stress levels and overall health.
How Much Ashwagandha Should I Take for Insomnia?
For sleep and relaxation, a dosage of 300–600 mg of standardized Ashwagandha extract per day is commonly recommended. Taking it 30–60 minutes before bedtime can help calm the mind and prepare the body for sleep. It’s best to start with a lower dose and increase if needed. Always check with a healthcare professional if using it for long-term sleep issues.
How Quickly Does Ashwagandha Work?
Ashwagandha’s effects on stress and relaxation can be felt within a few days to a couple of weeks. Some people notice a calming effect within an hour or two after taking it, but deeper benefits, like improved sleep patterns, take time. Regular use for at least 2–4 weeks is recommended to see significant improvements in stress levels and sleep quality.
Is Ashwagandha a Sedative?
No, Ashwagandha is not a sedative, but it helps relax the nervous system and reduce anxiety. Unlike sleeping pills, it does not force the body into sleep but supports natural relaxation and stress reduction. It works by balancing stress hormones and calming the mind, making it easier to fall asleep naturally. This makes it a safer, non-habit-forming option for improving sleep.
Conclusion
Ashwagandha is a natural herb that helps the body manage stress by lowering cortisol levels and promoting relaxation. Since stress and anxiety often cause sleep problems, reducing stress with Ashwagandha can lead to better sleep quality. It also supports neurotransmitters like GABA, which help calm the mind and make it easier to fall asleep. While it’s not a sedative, regular use can improve sleep patterns over time. For the best results, taking the right dosage consistently and following good sleep habits can make a big difference.