Would you like to sleep better?
I think many, if not most, of us can answer yes. Too many adults wake up tired or find themselves dragging later in the day. There are a lot of supplements that people claim will help with sleep, and one of the more effective ones is ashwagandha.
Ashwagandha (scientifically known as Withania somnifera) is an herbal supplement with a long history of use in traditional medicine. It is often recommended as a supplement to reduce stress, manage anxiety, and aid sleep because taking ashwagandha lowers cortisol levels and promotes calm.
30Does It Really Work?
Sometimes with herbal supplements, the results don’t live up to the hype. With ashwagandha, though, research suggests that it really does lower stress, anxiety, and cortisol levels. Studies have also found that taking ashwagandha can improve sleep, especially among people suffering from insomnia.
Studies found that ashwagandha supplements improved several different aspects of sleep. These included sleep quality, sleep efficiency (the percentage of the time you spend in bed that is spent asleep), total sleep time, and sleep latency (the time it takes to fall asleep). Typically, studies show that supplementing with ashwagandha has a “small but significant” impact on improved sleep.
Before You Try It …
The most common side effects of taking ashwagandha supplements are stomach upset, diarrhea, and vomiting. If you experience any of these symptoms, stop taking ashwagandha. It can also cause drowsiness, which is why you want to take it before bed rather than earlier in the day.
Experts recommend that women not take ashwagandha if they are pregnant or breastfeeding (some reports suggest it can be dangerous for the baby). Ashwagandha supplements are also not recommended for people with autoimmune disorders, thyroid disorders, or hormone-sensitive prostate cancer. It may also interact with some medications, and there are rare reports of liver injury after taking ashwagandha supplements, so check with your doctor before taking ashwagandha.
Taking Ashwagandha Supplements
Studies indicate that ashwagandha is generally safe when used for up to 3 months. It might be safe for longer than that, but so far, there are no studies on long-term effects. Dosage varies between 240 and 1,250 mg/day in different studies, but recommended doses are typically around 600 mg/day.
If you’re looking to improve overall health and support better sleep through nutrition and supplements, set up an appointment with one of our nutrition coaches. Nutrition accounts for over 80% of your fitness and health results, so working with an expert to develop a nutrition plan tailored to your needs can have a huge impact.