A good night’s sleep is more than just rest, it’s when your body heals, repairs, and prepares for the next day.
At The Longevity Box, wellness experts emphasize how small, mindful lifestyle changes, including herbal adaptogens like Ashwagandha, can naturally improve sleep.
One of the most researched and effective natural remedies for better sleep is Ashwagandha, known to help you sleep more deeply and wake feeling more energized. How does it work? Let’s explore the science, benefits, and the best way to use it.
Understanding Ashwagandha: The Ancient Sleep Herb
Ashwagandha (Withania somnifera) is a plant utilised in Ayurvedic medicine for more than 3000 years. It’s a natural adaptogen that helps your body manage both emotional and physical stress.
This dietary supplement comes from the roots and leaves of the plant. In the past, it was utilised to help improve your mood, increase energy levels, and improve overall well-being.
What is it that makes Ashwagandha different? It aids both the body and mind by managing hormones, enhancing resilience to stress, and improving sleep patterns -- something that few plants are able to do.
The Science Behind Ashwagandha's Sleep Benefits
Recent research has shown that the benefits of Ashwagandha's sleep-promoting qualities aren't just an old-fashioned belief and are supported by scientific research. Researchers have discovered that using an Ashwagandha supplement in your diet regularly can boost the quality of sleep, particularly in people who have stress-related insomnia.
Ashwagandha for stress assists in controlling cortisol, which is the body's primary stress hormone. Cortisol levels that are high during the night can disrupt your resting cycle, making it difficult to fall asleep or remain asleep. Naturally, it lowers cortisol levels. Ashwagandha assists you in entering deeper, more peaceful sleep.
In a clinical study which was reported in the Journal of Ethnopharmacology, Participants who took Ashwagandha extract reported better sleep efficiency and felt more alert upon waking.
How Ashwagandha Reduces Stress and Calms the Mind
It's almost impossible to sleep at a reasonable level when your brain is racing. Ashwagandha for stress works by supporting the hypothalamic-pituitary-adrenal (HPA) axis, a system that controls your body's stress response.
Through reducing the intensity of the stress response, this natural adaptogen aids in relaxing the nervous system, making the body more able to fall asleep in the evening.
You'll notice that you fall asleep quicker, experience less frequent awakenings at night and feel refreshed when you wake up and without the feeling of grogginess that can be experienced with sleeping pills.
Ashwagandha and Cortisol: Balancing the Stress Hormone for Better Sleep
Cortisol is a vital component within the body. It keeps you awake and energetic throughout the day. But if cortisol levels rise during the night because of stress, it hinders your body from resting.
Consuming an Ashwagandha supplement can help to balance the levels naturally. In time, this balance not just helps you sleep better, but it also helps you to wake up feeling more alert and focused.
You may start noticing changes like:
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More easily falling asleep
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Fewer nighttime awakenings
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Feeling calmer and balanced throughout the day
Does Ashwagandha Improve Sleep Quality or Duration?
Ashwagandha doesn't just make you sleep longer -- it improves sleep quality. Research has shown that those who use Ashwagandha are able to report longer sleeping cycles and more alertness in the morning.
Your body receives enough rest to support the recovery of tissues, as well as memory consolidation and emotional equilibrium. So even if your total sleep time doesn’t change, your sleep becomes more restorative.
How It Helps You Wake Up Refreshed and Energised
Are you one of those who awoke after a good night's sleep and felt tired? It's typically due to inadequate sleeping depth or a hormone imbalance.
Ashwagandha helps both. Through improving sleep quality in addition to regulating hormones that trigger stress, it can help you get up feeling more powerful and more energetic.
What happens? Your day starts with a clear mind and emotionally well-balanced, prepared to tackle any challenges with confidence.
Comparing Ashwagandha with Other Natural Sleep Remedies
While herbs like chamomile or valerian root are well-known for promoting relaxation, Ashwagandha offers a broader range of benefits.
|
Sleep Aid |
Main Function |
Additional Benefits |
|
Chamomile |
Promotes relaxation |
Mild digestive aid |
|
Valerian Root |
Helps with insomnia |
Can cause drowsiness |
|
Ashwagandha |
Improves sleep depth, reduces stress |
Balances cortisol, boosts energy |
Unlike others, Ashwagandha is not just a sedative, it’s a holistic solution that supports your body’s natural rhythms over time.
The Right Time and Dosage to Take Ashwagandha for Sleep
To achieve the optimal results, consistency is essential. Experts suggest using an Ashwagandha supplement in your diet every day, either once or twice.
Tips:
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Take it 30–60 minutes before bedtime to help your body relax.
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Mix it with warm tea or milk to get a relaxing effect.
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Ask a doctor to determine the best dosage.
Avoid taking large doses or combining it with stimulants without professional guidance.
Potential Side Effects and Safety Considerations
Ashwagandha is generally regarded as safe for adults when taken in the manner prescribed. Some people could have mild side effects, such as stomach upset or drowsiness.
Pregnant or breastfeeding women, and those with thyroid issues, should consult a doctor before taking Ashwagandha.
Tips to Mix Ashwagandha with healthy sleep habits
Ashwagandha is best used with other practices for healthy sleep:
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Keep a consistent bedtime routine
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Limit caffeine consumption after mid-day
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Limit screen time to 1 hour prior to going to bed
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Maintain your bedroom calm, as well as dark and quiet
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Try deep breathing or short meditation before bed.
Combining these two with an Ashwagandha supplement makes the ideal foundation for restorative sleep.
Conclusion
A good night's sleep isn't an option to be taken lightly. It's an essential element for a healthy lifestyle. With the aid of Ashwagandha and other herbs, you'll be able to get more restful sleep, lower stress levels, and more productive mornings.
If you’re looking to benefit from natural adaptogens, Longevity Box provides health-related information and resources to aid your quest to sleep better and live a more balanced life.
Frequently Asked Questions About Ashwagandha and Sleep
1. What can an Ashwagandha supplement aid in sleeping naturally? Ashwagandha supplement reduces cortisol levels, relaxing the mind and supporting the body's natural cycle of sleep and wake. This can help you sleep more quickly and experience a deeper sleep.
2. Do I need to take Ashwagandha dietary supplements every day to help sleep? It is possible. Ashwagandha dietary supplements can be consumed regularly. A consistent use of it helps the body adjust in the face of stress, and can improve your sleep as time passes.
3. Is Ashwagandha to help relieve stress and better sleeping safe for anyone? Ashwagandha for stress management and better sleep is safe for the majority of adults. But if you're nursing, pregnant or taking medication, make sure to consult your doctor first.
4. What is the ideal time to consume an Ashwagandha supplement for better sleeping? The ideal time to consume an Ashwagandha supplement to get better sleep is at night, about an hour prior to going to bed. It aids in relaxing your body and prepares you for a deeper sleep.
5. What is it that makes Ashwagandha a natural adaptogen? Ashwagandha is called a natural adaptogen due to its ability to help your body adapt to mental and physical stress. This ability to adapt is what makes it so effective in improving the quality of sleep.