HerbsAshwagandha

Ashwagandha improves sleep quality in adults

Ashwagandha (Withania somnifera) is reported to improve sleep quality, as part of its adaptogenic and stress-reducing effects. The narrative review highlights its efficacy in mitigating stress-related markers and enhancing sleep, though specific numerical data are not provided in the abstract.

Last updated: Aug 26, 2026•0 RCTs•📖 Read as article →

Evidence Score

Evidence Score32/100
Human RCT☆☆☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Ashwagandha (Withania Somnifera): a comprehensive narrative review of its role in enhancing physical performance and health.

observational

Nobari H, Parnian-Khajehdizaj N, Johnson K, Ramos-Álvarez JJ · Nutrition & metabolism (2026)

Participants: N/A
Duration: N/A
Intervention: Ashwagandha supplementation (form and dose not specified in abstract)
Outcome: Sleep quality, stress-related markers
Effect Size: N/A
Population: Adults (general population, not specifically defined in abstract)

Result:

PubMed: 41715115DOI: 10.1186/s12986-026-01093-5

Mechanism Graph

Reduces stress-related markers (e.g., cortisol)
↓
Regulates mitochondrial function
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Modulates neuroprotective pathways
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Result: Improved sleep quality

Limitations

  • ⚠Narrative review design without systematic meta-analysis, limiting quantitative synthesis
  • ⚠Lack of specific dosage, duration, and population details in the abstract

Frequently Asked Questions

How does Ashwagandha improve sleep?▼

Ashwagandha is thought to improve sleep by reducing stress markers like cortisol and regulating mitochondrial function, which supports relaxation and sleep quality.

What is the recommended dose of Ashwagandha for sleep?▼

The abstract does not specify a recommended dose; typical studies use 300-600 mg per day of standardized extract, but consult a healthcare provider.

Is Ashwagandha safe for long-term use?▼

Ashwagandha is generally considered safe for short-term use, but long-term safety data are limited; potential side effects include gastrointestinal upset and interactions with medications.

Can Ashwagandha help with insomnia?▼

The review suggests Ashwagandha may improve sleep quality, which could benefit individuals with mild sleep complaints, but specific evidence for insomnia is not detailed in the abstract.

Products

Affiliate links coming soon. We only recommend products that match the doses and forms used in the cited research.

References

  1. 1.Nobari H, Parnian-Khajehdizaj N, Johnson K, Ramos-Álvarez JJ. "Ashwagandha (Withania Somnifera): a comprehensive narrative review of its role in enhancing physical performance and health.." Nutrition & metabolism, 2026. PMID: 41715115 DOI: 10.1186/s12986-026-01093-5
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.