Ashwagandha and Sleep: What’s the Connection

Ashwagandha and Sleep: A Natural Sleep Aid

Insomnia is when you can’t fall asleep easily, and ashwagandha, a herb from Asia and Africa, might help with this and other problems like stress and anxiety.

People have used ashwagandha for a long time in traditional medicine to treat things like diabetes, pain, and feeling tired.

Even though we need more research, some studies suggest that ashwagandha could help you sleep better and make your sleep more restful.

This article will tell you how ashwagandha can help with insomnia, what good things it can do, what to watch out for, and other ways to treat sleep problems.

How Much Ashwagandha Should I Use for Sleep?

The right amount of ashwagandha for sleep can be different for each person. It depends on things like how your body reacts to it, the type of ashwagandha you’re using, and how strong it is.

Here’s a general idea:

• Powder: Usually, people take 1-2 grams of ashwagandha root powder each day, split into two doses.
• Capsules or Tablets: Standard doses are usually between 225-600 milligrams (mg) per day, taken at different times.
• Liquid Extract: People often take about 1-2 milliliters (mL) of the liquid, two to three times a day. This equals roughly 600-1200 mg of ashwagandha per day. But the concentration can vary, so it’s essential to follow the instructions.
• Tea: Normally, it’s recommended to drink 1-2 cups of ashwagandha tea each day.

If you take ashwagandha with your meals, it might release its active parts more slowly, which can help prevent sudden bursts of energy.

But no matter what form of ashwagandha you choose, it’s a good idea to talk to a healthcare expert. They can assist you in determining the correct dosage that suits you best.

How Long Does It Take for Ashwagandha to Help with Sleep?

The time it takes for ashwagandha to help with sleep can be different for each person.

Usually, it takes a few weeks of using it regularly before you might notice better sleep and feeling more relaxed. But for some folks, it might work quicker.

If you’re using ashwagandha to sleep better, it’s a good idea not to take it right before bedtime. Some people feel more awake after taking it, so it’s better to use it earlier in the day.

What Types of Ashwagandha Can You Use for Sleep?

Ashwagandha is available in various forms, such as:

• Powder
• Pills or capsules
• Liquid drops
• Tea (sometimes mixed with other calming herbs)

If you want it to work quickly, liquids or tea might be better. But if you like to have a consistent amount, pills or capsules could be a good choice.

Remember, most studies show that ashwagandha works best when you use it for a few weeks, not just one night. And some people might feel more awake after taking it, so using it right before bed might not be a good idea.

 Is Ashwagandha Safe?

Yes, for most people, ashwagandha is safe when you use it as suggested. Many people have used it for a long time without problems.

But, like with any natural remedy or supplement, there are some things to watch out for:

• It might upset your stomach sometimes.
• Very rarely, some people might have allergies to it.
• If you’re taking certain medicines, especially ones that affect your blood sugar or blood pressure, or if you’re on sedatives, ashwagandha could interact with them.
• It could also affect your thyroid and hormones, so it’s important to be cautious if you have thyroid problems.

It’s always a good idea to talk to a healthcare provider before you start using any new supplement or herb, just to be safe.

Comparing Ashwagandha to Other Sleep Aids:

When it comes to dealing with insomnia, there are other options you can consider:

1. Cognitive Behavioral Therapy (CBT): This is a kind of talking therapy that can be helpful for people who have trouble sleeping for a long time. It might work as well as sleep medications but without any side effects. Therapists teach you ways to make your sleep better and lower your anxiety.
2. Melatonin Supplements: These can be useful for different issues like anxiety, jet lag (feeling sleepy when you shouldn’t), or having a messed-up sleep pattern. But they can have side effects like making you feel tired, restless, or sick.
3. Medications: Sometimes, doctors suggest using over-the-counter medicines. These have antihistamines that can make you feel drowsy (really tired).

Which Is Better for Sleep: Melatonin or Ashwagandha?

Melatonin and Ashwagandha work differently for sleep:

• Ashwagandha might gradually improve your sleep quality, but it could make you feel more awake if you take it too close to bedtime. So, it’s better for daytime use.
• Melatonin is a hormone that helps control when you sleep and wake up. People usually take it right before bed to help them fall asleep. However, you should be careful with melatonin to avoid messing up your natural hormone balance.

So, it really depends on your sleep needs and when you want to use them. Consulting with a healthcare provider can help you make the right choice for your sleep troubles.

Who Should Stay Away from Ashwagandha?

Some people should avoid using ashwagandha, including:

• If you’re pregnant or breastfeeding.
• If you have a thyroid problem related to your immune system.
• If you’re taking medicines that might not go well with ashwagandha.
• If you’re sensitive to nightshade plants or have allergies to ashwagandha.
• If you have prostate cancer that’s sensitive to hormones.

It’s essential to talk to a healthcare provider before using ashwagandha, especially if you fall into one of these categories. They can help you figure out if it’s safe for you.

Side Effects of Ashwagandha:

Ashwagandha is usually safe if you take it for a few months, but we don’t know for sure if it’s okay for longer. The most common side effects are not too serious:

• Diarrhea
• Nausea
• Upset stomach
• Vomiting

Some people might have other, less common side effects like:

• Dry mouth
• Feeling tired
• Dizziness
• Seeing or hearing things that aren’t there (hallucinations)
• Cough and congestion
• Blurry vision
• Rash
• Gaining weight

There’s a bit of evidence that ashwagandha might harm your liver. If you notice any side effects, especially if they seem like liver problems (like yellow skin or itchy skin), talk to your doctor right away.

Summary:

Ashwagandha is a natural remedy that lots of people use for different health issues. Research suggests it can help with sleep problems and make you feel more awake in the morning.

But it might not be safe if you’re taking certain medicines, and if you take too much, it can make you feel sick, like having a stomachache or nausea.

If you’re struggling with sleep, it’s a good idea to talk to your doctor. They can figure out what’s going on and suggest the right treatment.

You can also chat with an Ayurvedic or Chinese herbal medicine expert. They often recommend using ashwagandha along with other herbs to get the best results.

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