HormonesMelatonin

Ashwagandha root extract combined with melatonin improves sleep quality in adults with sleep disturbances.

In an 8-week RCT, 200 adults aged 18-50 with sleep disturbances received ARE (300 mg twice daily), MLT (3 mg/day), their combination, or placebo. The combination group showed the greatest reduction in sleep onset latency (p < 0.0001) and significant improvements in total sleep time, wake after sleep onset, and sleep efficiency (all p < 0.0001).

Last updated: Jul 7, 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 &amp; 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: 42029558DOI: 10.3390/clockssleep8020015

Mechanism Graph

Ashwagandha root extract modulates stress and anxiety pathways via cortisol reduction
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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 continuity
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Result: Enhanced sleep quality with greater improvements in objective and subjective measures

Limitations

  • ⚠Abstract does not report effect sizes or confidence intervals for primary outcomes
  • ⚠Mild adverse events occurred across all groups, but details on specific events and dropout rates are not provided
  • ⚠Study duration limited to 8 weeks; long-term efficacy and safety unknown

Frequently Asked Questions

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

In this study, Ashwagandha root extract was given at 300 mg twice daily (600 mg/day) for 8 weeks, showing moderate benefits alone and greater effects when combined with melatonin.

Is Ashwagandha more effective than melatonin for sleep?▼

Both Ashwagandha and melatonin monotherapy produced moderate and comparable benefits, but the combination therapy showed the most consistent and pronounced improvements in sleep quality.

What sleep parameters were measured in this study?▼

Objective measures included sleep onset latency, total sleep time, wake after sleep onset, and sleep efficiency via actigraphy. Subjective measures included the Pittsburgh Sleep Quality Index and Hamilton Anxiety Scale.

Were there any side effects of Ashwagandha or melatonin?▼

Mild adverse events occurred across all groups, including placebo, with no clinically significant differences between groups, indicating both treatments were well-tolerated.

Products

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References

  1. 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 &amp; 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.