Ashwagandha for Sleep: Is It Helpful for Stress, Anxiety, and Sleep?

Ashwagandha has gained attention for its potential benefits in addressing sleep issues, stress, and anxiety. This article examines the scientific evidence behind ashwagandha's effects on sleep quality, stress reduction, and anxiety management.

As sleep disorders and stress-related issues become more prevalent, understanding alternative options like ashwagandha is increasingly relevant. We'll explore how this herb might fit into modern sleep routines and what you should know before considering it as a supplement.

What is Ashwagandha?

Ashwagandha (Withania somnifera) is an herb native to India and North Africa, used in Ayurvedic medicine for centuries. Its name, meaning "smell of horse" in Sanskrit, refers to its distinct odor and purported strength-imparting properties. Classified as an adaptogen, ashwagandha is believed to help the body manage stress.

The main active components in ashwagandha are withanolides, which are thought to contribute to its medicinal properties. Traditionally used to boost energy, reduce stress, and improve concentration, ashwagandha is now studied for its potential benefits in sleep, anxiety, and stress management. It's available in various forms, including powder, capsules, and liquid extracts.

How Ashwagandha Improves Sleep Quality

Ashwagandha has been shown to improve sleep quality in several ways. Clinical studies have demonstrated its effectiveness in reducing sleep onset latency, increasing sleep efficiency, and enhancing total sleep time.

Clinical Studies on Sleep Improvements

A 2021 systematic review and meta-analysis of five randomized controlled trials found that ashwagandha extract had a small but significant effect on improving sleep compared to placebo. The benefits were more prominent when the dose was 600 mg/day and when the treatment duration was at least 8 weeks. Participants with insomnia experienced more notable improvements in sleep quality.

In a study conducted at an Indian hospital, 80 participants (half with insomnia) took either 300 mg of ashwagandha root extract or a placebo twice daily for 8 weeks. The ashwagandha group showed significant improvements in sleep onset latency, sleep quality, mental alertness upon waking, and anxiety levels compared to the placebo group.

Effects on Sleep Patterns and Duration

Ashwagandha has been found to positively impact various aspects of sleep patterns and duration. A study involving 150 participants with self-reported sleep problems found that taking ashwagandha root and leaf extract for 6 weeks led to improvements in sleep efficiency, total sleep time, sleep onset latency, and wake time after sleep onset, as assessed by actigraphy.

The exact mechanism by which ashwagandha improves sleep is not fully understood. However, it is believed to modulate neurotransmitters such as serotonin and GABA, which contribute to improved mood and relaxation. Additionally, its anti-inflammatory, antioxidant, and immune-modulating effects may contribute to overall well-being, indirectly promoting better sleep.

Ashwagandha's Effect on Stress and Anxiety

Ashwagandha has been shown to reduce stress and anxiety in several human studies. In a 60-day randomized, double-blind, placebo-controlled trial, ashwagandha intake resulted in a significant reduction in scores on the stress-assessment scale, HAM-A, compared to placebo. The ashwagandha group also had a 30% reduction in scores on the DASS-21, which measures symptoms of depression, anxiety and stress, while the placebo group only had a 10% reduction.

Research Findings

Other studies have also demonstrated ashwagandha's stress-relieving effects:

• In chronically stressed adults, ashwagandha supplementation for 8 weeks was associated with greater reductions in anxiety, morning cortisol, C-reactive protein, pulse rate and blood pressure compared to placebo.
• Adults with self-reported chronic stress who took ashwagandha for 60 days had significant reductions in stress and cortisol levels compared to placebo.
• Overweight and obese adults under chronic stress experienced reductions in stress and cortisol after taking ashwagandha for 8 weeks.

Ashwagandha was well tolerated in these studies with minimal adverse effects reported.

Mechanisms of Stress Reduction

Research indicates that ashwagandha may have significant stress-reducing effects. Several studies have shown that it can lower cortisol levels, the body's primary stress hormone.

The anxiolytic effects of ashwagandha may occur through several mechanisms:

1. Modulating the hypothalamic-pituitary-adrenal (HPA) axis: Ashwagandha intake reduces cortisol and DHEA-S levels, suggesting it has an attenuating effect on HPA axis activity in response to stress.
2. Anti-inflammatory and antioxidant effects: Ashwagandha has anti-inflammatory and antioxidant properties. Inflammation and oxidative stress are increased during high stress and are associated with depression and anxiety.
3. Influencing neurotransmitter activity: Preclinical studies indicate ashwagandha can affect GABA and serotonin activity, which play a role in anxiety and depression.

The interaction of these mechanisms is likely responsible for ashwagandha's stress-relieving and mood-enhancing effects. However, further research is needed to fully elucidate how ashwagandha reduces stress and anxiety.

Proper Usage and Dosage for Best Results

The general dosage range for ashwagandha is 250-500 mg daily, with specific ranges for sleep, stress, and anxiety falling within this spectrum. It's often taken 1-2 hours before bedtime for sleep or split into two doses for stress and anxiety management.

Ashwagandha is available in various forms, including capsules, powders, tinctures, and gummies. When choosing a product, look for those standardized to contain 1-10% withanolides, with many studies using extracts containing 5%. It's advisable to start with a lower dose and gradually increase if needed, always under professional guidance.

Effects are often observed after 6-8 weeks of consistent use, with some studies safely using ashwagandha for up to 12 weeks. When selecting a product, choose from reputable manufacturers and look for third-party testing certifications to ensure quality and purity.

Side Effects and Safety Considerations

While generally well-tolerated, ashwagandha can cause side effects in some individuals. Common side effects include mild digestive issues, headache, and drowsiness. Less common effects may include dry mouth, skin rash, and vertigo.

Common Side Effects

The common side effects of ashwagandha are typically mild and may include:

• Stomach upset
• Diarrhea
• Vomiting
• Drowsiness

These side effects are more likely to occur with large doses of ashwagandha.

Who Should Avoid Ashwagandha

Certain individuals should avoid using ashwagandha or consult with their healthcare provider before taking it:

1. Pregnant women: Ashwagandha may cause miscarriages and should be avoided during pregnancy.
2. Breastfeeding women: There is insufficient information about the safety of ashwagandha during breastfeeding, so it is best to avoid its use.
3. People with autoimmune disorders: Ashwagandha might stimulate the immune system and could worsen symptoms of autoimmune diseases like multiple sclerosis, lupus, and rheumatoid arthritis.
4. Individuals with thyroid disorders: Ashwagandha may increase thyroid hormone levels and interact with thyroid medications.
5. People scheduled for surgery: Ashwagandha should be discontinued at least 2 weeks before a scheduled surgery due to its potential to slow down the central nervous system.
6. Individuals with hormone-sensitive prostate cancer: Ashwagandha might increase testosterone levels and should be avoided by people with hormone-sensitive prostate cancer.

Additionally, ashwagandha may interact with certain medications, including those for diabetes, high blood pressure, immune system suppression, sedation, and seizures. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.

Conclusion

Ashwagandha shows promise as a natural aid for sleep, stress, and anxiety management. Scientific evidence supports its potential benefits in reducing stress by lowering cortisol levels, alleviating symptoms of anxiety, and improving sleep quality and duration.

While generally well-tolerated, ashwagandha may cause mild side effects and interact with certain medications. It's crucial to approach its use thoughtfully and in conjunction with professional medical advice. Incorporating ashwagandha into a sleep routine should complement, not replace, good sleep hygiene practices.

As research continues, ashwagandha remains a promising option for those seeking natural ways to improve sleep and manage stress and anxiety. However, individual responses vary, and more long-term studies are needed to fully understand its effects. Always consult a healthcare provider before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.

Also Read: Can Ashwagandha Increase Height in Adults?

FAQs

Can ashwagandha help with stress, anxiety, and sleep issues?

Ashwagandha extracts have been found to potentially reduce stress and anxiety. Studies indicate that individuals who consumed ashwagandha over a period of 6 to 8 weeks experienced a decrease in stress, anxiety, fatigue, and sleeplessness. Additionally, it has been shown to lower the levels of stress hormones.

What are some effective methods to prevent stress from affecting sleep?

To mitigate stress before bedtime, consider these strategies:

• Engage in regular exercise, but avoid doing so right before bedtime.
• Practice mindfulness techniques.
• Reduce your intake of caffeine and alcohol.
• Dim the lights and limit screen time before going to bed.
• Enjoy a relaxing bath or a warm shower.
• Establish a simple nighttime routine.
• Transform your bedroom into a tranquil space.

How can you alleviate stress before going to sleep?

Progressive muscle relaxation is an effective method:

• Find a quiet place and sit or lie down in a comfortable position.
• Take slow, deep breaths.
• Tense and then relax different muscle groups, starting from the head, neck, and face, moving downwards.
• Focus on any remaining areas of tension and repeat the process.

Why is it hard to sleep when stressed?

Stress often leads to physical tension, which can make sleeping difficult. You might not always be aware of the stress you are under, but your body can respond with tightened muscles. Progressive muscle relaxation is a recognized technique that has been used for years to treat insomnia effectively by easing these physical symptoms.

References

Effects of Ashwagandha on Stress, Anxiety, Depression, and Insomnia

Investigating the Stress-Relieving and Pharmacological Actions of Ashwagandha Extract