Ashwagandha root extract and melatonin combination therapy improves sleep quality in adults with sleep disturbances

Q: What is the recommended dose of Ashwagandha for sleep improvement?

In this study, Ashwagandha root extract was administered at 300 mg twice daily (600 mg/day) for 8 weeks.

Q: Is Ashwagandha more effective than melatonin for sleep?

Both Ashwagandha and melatonin monotherapy produced moderate and comparable benefits, but the combination therapy showed the greatest improvements in sleep outcomes.

Q: What sleep measures were improved by Ashwagandha and melatonin?

The study measured sleep onset latency, total sleep time, wake after sleep onset, sleep efficiency, and subjective sleep quality via PSQI and anxiety via HAM-A.

Q: Were there any side effects of Ashwagandha and melatonin combination?

Mild adverse events occurred across all groups, with no clinically significant differences between treatment and placebo groups.

In a randomized, double-blind, placebo-controlled trial of 200 adults aged 18-50 years, an 8-week combination of Ashwagandha root extract (600 mg/day) and melatonin (3 mg/day) significantly reduced sleep onset latency (SOL) and improved total sleep time (TST), wake after sleep onset (WASO), and sleep efficiency (SE) compared to placebo (all p < 0.0001). Monotherapy with either Ashwagandha or melatonin produced moderate but comparable benefits.

Last updated: Aug 26, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score44/100

Human RCT★★☆☆☆

Meta-analysis☆☆☆☆☆

Mechanism★★★★★

Safety★★★★☆

Confidencelow

Study Evidence

Study 1. Comparative Evaluation of Ashwagandha (Withania somnifera) Root Extract and Melatonin for Improving Sleep Quality in Adults: A Prospective, Randomized, Double-Blind, Placebo-Controlled Study.

observational

Movva N, Salve J, Wankhede K, Thakare V, Langade D · Clocks & sleep (2026)

Participants: N/A

Duration: 8 weeks

Intervention: Ashwagandha root extract (300 mg twice daily), melatonin (3 mg/day), or combination (ARE 600 mg/day + MLT 3 mg/day) for 8 weeks

Outcome: Sleep onset latency (SOL), total sleep time (TST), wake after sleep onset (WASO), sleep efficiency (SE), Pittsburgh Sleep Quality Index (PSQI), Hamilton Anxiety Scale (HAM-A)

Effect Size: N/A (p values reported but no effect size)

Population: Men and women aged 18-50 years with sleep disturbances

Result:

PubMed: 42029558 DOI: 10.3390/clockssleep8020015

Mechanism Graph

Ashwagandha root extract modulates stress and anxiety pathways via GABAergic and serotonergic activity

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Melatonin regulates circadian rhythm and promotes sleep onset

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Combination synergistically reduces sleep onset latency and improves sleep maintenance

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Result: Significant improvements in objective and subjective sleep measures

Limitations

⚠Abstract does not specify baseline sleep characteristics or severity of sleep disturbances
⚠No long-term follow-up beyond 8 weeks to assess durability of effects
⚠Mild adverse events reported but not detailed in abstract

Frequently Asked Questions

What is the recommended dose of Ashwagandha for sleep improvement?▼

In this study, Ashwagandha root extract was administered at 300 mg twice daily (600 mg/day) for 8 weeks.

Is Ashwagandha more effective than melatonin for sleep?▼

Both Ashwagandha and melatonin monotherapy produced moderate and comparable benefits, but the combination therapy showed the greatest improvements in sleep outcomes.

What sleep measures were improved by Ashwagandha and melatonin?▼

The study measured sleep onset latency, total sleep time, wake after sleep onset, sleep efficiency, and subjective sleep quality via PSQI and anxiety via HAM-A.

Were there any side effects of Ashwagandha and melatonin combination?▼

Mild adverse events occurred across all groups, with no clinically significant differences between treatment and placebo groups.

Products

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References

1.Movva N, Salve J, Wankhede K, Thakare V, Langade D. "Comparative Evaluation of Ashwagandha (Withania somnifera) Root Extract and Melatonin for Improving Sleep Quality in Adults: A Prospective, Randomized, Double-Blind, Placebo-Controlled Study.." Clocks & sleep, 2026. PMID: 42029558 DOI: 10.3390/clockssleep8020015

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.