Ashwagandha root extract (300mg BID) significantly improves sleep quality and reduces sleep onset latency in adults with insomnia
A well-designed 8-week RCT (n=138) found ashwagandha root extract significantly improved PSQI scores, reduced sleep onset latency, and improved sleep efficiency. Benefits were most pronounced in adults with insomnia and anxiety.
Evidence Score
Mechanism Graph
Limitations
- ⚠Effects may be partly mediated through anxiety reduction
- ⚠Limited data on use beyond 8 weeks
- ⚠Quality of extracts varies between manufacturers
- ⚠Not recommended during pregnancy
Frequently Asked Questions
Does ashwagandha really help with sleep?▼
Yes. A high-quality RCT (n=138, 8 weeks) showed significant improvements in sleep quality (PSQI), sleep onset latency, and sleep efficiency. It's particularly effective for those with stress-related insomnia.
How long does ashwagandha take to work for sleep?▼
Studies show significant improvements after 4-8 weeks of consistent use. Some individuals report benefits within the first week.
Is ashwagandha safe to take long-term?▼
Ashwagandha appears safe for up to 8 weeks. Long-term safety data is limited. Avoid during pregnancy and autoimmune conditions. Consult a healthcare provider for chronic use.
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Melatonin reduces sleep onset latency by approximately 7 minutes in adults with primary sleep disorders
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