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Sleep is imperative for good health National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , yet over 30% of adults Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. See Full Reference report sleeping less than the recommended seven hours per night.
Many adults turn to alternative medicine to assist or treat various ailments, including sleep disorders. One natural remedy used to treat sleep problems is ashwagandha Centers for Disease Control and Prevention (CDC) As the nation’s health protection agency, CDC saves lives and protects people from health threats. See Full Reference , a plant that is believed to have sleep-inducing properties.
What Is Ashwagandha?
Ashwagandha, also known as Indian ginseng and winter cherry, is a common herbal medicine used in traditional Ayurveda health practices. It is made from a small evergreen shrub called Withania somnifera Medline Plus MedlinePlus is an online health information resource for patients and their families and friends. See Full Reference that is native to India and Southeast Asia. Ashwagandha is used in traditional Ayurvedic medicine to treat a wide variety of conditions, though more evidence is needed to confirm if it is effective and safe.
Health Benefits of Ashwagandha
Ashwagandha is considered an adaptogen, a term that describes a group of herbs that are said to protect the body National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . Though there is limited research available about its effects and mechanisms, preliminary research does suggest ashwagandha might be effective at fighting stress.
According to some, ashwagandha also improves functioning in the endocrine, nervous, and cardiopulmonary National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference systems. It is said to have anti-inflammatory and antioxidant National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference properties and to be effective in treating anxiety National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , and cognitive impairment National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . These claims need more scientific evidence to back them up, and scientists are still unraveling exactly how the herb works and whether there could be unknown side effects.
Ashwagandha as a Sleep Aid
Preliminary research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . After taking ashwagandha for six weeks, participants in one actigraphy-based study described their sleep as being 72% better National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , on average.
Several compounds present in ashwagandha may be responsible for its sleep-promoting effects. Researchers have proposed that the triethylene glycol National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference naturally present in the herb may bring on sleepiness. Other researchers propose that ashwagandha acts on GABA receptors National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference , which are a key part of the sleep-wake circuit National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . There are likely additional undiscovered compounds National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference that contribute to ashwagandha’s apparent therapeutic effects.
Ashwagandha’s main active ingredients are withanolides, which are believed to carry a host of benefits including the ability to ease stress. Stress has been linked to poorer sleep quality National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference and excessive daytime sleepiness National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. See Full Reference . If taking ashwagandha before bed helps a person relax, this may be another way by which it promotes better sleep.
How to Use Ashwagandha for Sleep
Ashwagandha is available in multiple forms. It comes as a powder, tea, pill, tincture, or gummies. The price can depend on the brand, quantity, and quality. Ashwagandha products may also be mixed with other herbs or vitamins.
To use ashwagandha for sleep, follow the instructions of the particular product you buy. The optimal dosage of ashwagandha is still under debate, and it may differ between supplements. You should not use ashwagandha for more than three consecutive months. It is also important to…