Sweet Dreams Powered by Ashwagandha
Let’s face it, our modern world can be super hectic! With endless streams of information and ever-increasing screen time, it's no surprise that more and more people are finding it harder to sleep.
Cue Ashwagandha!
What is Ashwagandha?
Ashwagandha is an ancient herb that’s been quietly lurking in Ayurvedic medicine for over 2,000 years, waiting to give your insomnia the boot. Ashwagandha (Withania somnifera) is a renowned herb valued for its rejuvenating and adaptogenic properties. It not only helps you get a better night's sleep but also supports brain health, reduces inflammation, and helps manage stress.
But before we get into the nitty-gritty of how Ashwagandha works, let’s talk about why you’re not sleeping in the first place. Is it because you can’t stop thinking about your to-do list for tomorrow? Are you worrying about many things? Or maybe your mind won’t stop replaying that embarrassing moment from five years ago? Either way, stress, anxiety and overstimulation are probably to blame.
That's where Ashwagandha floats in like a zen master giving your brain a much-needed breather.
This herb doesn't just tell your brain to chill out—it actively helps your body lower cortisol levels, the infamous stress hormone that loves to keep you awake at night. By balancing your hormones and calming your nervous system, Ashwagandha sets the stage for some seriously good sleep.
The Science Behind the Snooze
So, how does Ashwagandha work its magic? Many scientific studies 1 show that Ashwagandha can improve sleep quality, reduce anxiety, and help manage stress.
A 2020 randomized, double-blind, placebo-controlled trial evaluated the effects of Ashwagandha extract on sleep quality in 150 healthy individuals with non-restorative sleep (NRS). “Over six weeks, those receiving 120 mg of Ashwagandha daily showed a 72% improvement in self-reported sleep quality compared to 29% in the placebo group”. 2
A 2021 study 3 analysed 5 different randomised controlled trials on a total of 400 participants. The results showed a significant effect on sleep, especially in the group of participants with insomnia. This study also found that Ashwagandha reduced anxiety levels and improved mental alertness after waking up in the mornings.
The benefits of using Ashwagandha likely come from how it affects the body’s stress response system (the hypothalamic-pituitary-adrenal axis), its ability to balance brain chemicals like GABA and serotonin (which help regulate mood and relaxation), and its antioxidant properties that protect the body from stress-related damage. 4
How to Make Ashwagandha Part of Your Bedtime Routine
Now that you know how Ashwagandha can help you sleep, let’s talk about how to actually use it.
Ashwagandha Supplements: The simplest way to add Ashwagandha into your routine is by taking it in supplement form. Look for capsules or powders that you can take an hour before bed. Consistency is key here, so make it part of your nightly wind-down ritual—right after you brush your teeth and before you doom scroll on your phone (just kidding, put the phone away).
Ashwagandha Tea: If you prefer to sip your way to sleep, Ashwagandha tea is a great option. Brew yourself a cup about an hour before bed, add a little honey if you’re feeling fancy, and let the calming effects wash over you as you prepare for a night of uninterrupted Zs.
Ashwagandha Sleep Tonic: For DIY enthusiasts, you can make your own sleep tonic by mixing organic Ashwagandha powder with warm milk/non-dairy alternatives, a pinch of cinnamon, and a touch of honey. Sip it slowly while you unwind with a good book or some relaxing music.
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1. Reduces Stress and Anxiety
2. Boosts Brain Function and Memory
3. Enhances Athletic Performance
4. Increases Energy and Vitality
5. Balances Blood Sugar Levels
6. Supports Immune Function
7. Reduces Inflammation
8. Enhances Thyroid Function
9. Promotes Heart Health
10. Improves Sexual Health and Fertility
Our Ayurvediq Supplements
Check out our certified Organic Ashwagandha Capsules with added Black Pepper extract! We've put a lot of love into creating this organic, natural supplement, selecting the purest and best Ashwagandha so that you can relax and reap all the benefits of this magical herb.
Endnotes
1 Ashraf, Sahar, Kaushal Shah, Kapil Aedma, Zeeshan Mansuri, and Shailesh Jain. "0694 Safety and Efficacy of Ashwagandha for sleep: A Systematic Review." Sleep 45, no. Supplement_1 (2022): A303-A305
2 Deshpande, Abhijit, Nushafreen Irani, Ratna Balkrishnan, and Irin Rosanna Benny. "A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults." Sleep medicine 72 (2020): 28-36.
3 Cheah, Kae Ling, Mohd Noor Norhayati, Lili Husniati Yaacob, and Razlina Abdul Rahman. "Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis." PloS one 16, no. 9 (2021): e0257843.
4 Malec, Klaudia. "The impact of ashwagandha on sleep quality, anxiety reduction, and stress lowering: comparative analysis of available studies." Journal of Education, Health and Sport 52 (2024): 205-214.