Ashwagandha for Sleep: Does It Help? What the Trials Show
Ashwagandha for sleep has modest support. A 2021 meta-analysis of five trials found a small but significant improvement in overall sleep, with larger effects in people with insomnia, at doses of 600 mg a day or more, taken for at least 8 weeks. It's not a fast-acting sleep aid like melatonin.
Ashwagandha is mostly studied for stress, but sleep is often the reason people try it. Here's what we know about using ashwagandha for sleep.
What the research shows
A 2021 meta-analysis pooled five randomized trials with about 400 adults. Ashwagandha produced a small but statistically significant improvement in sleep compared with placebo. Benefits were larger in people diagnosed with insomnia, at doses of at least 600 mg a day, and when taken for 8 weeks or more. Effects on daytime alertness and anxiety also improved slightly.
How it might work
Ashwagandha may lower stress hormones such as cortisol and affect GABA signaling, which plays a role in relaxation. Improved sleep may partly follow from lower stress.
Dosing used in trials
| Typical in studies | |
|---|---|
| Dose | 300–600 mg root extract a day |
| Timing | Split morning and evening, or evening only |
| Duration | 6–12 weeks |
Safety
- Avoid during pregnancy and breastfeeding
- Be cautious with thyroid conditions, autoimmune disease and sedative medicines
- Rare liver injury has been reported; stop if you notice yellow skin or dark urine
Read can you take ashwagandha every day for long-term use.
How it compares
For falling asleep faster or jet lag, melatonin has stronger evidence. For stress-related poor sleep, ashwagandha is a reasonable option. See our sleep supplements guide and melatonin vs magnesium.
Frequently asked questions
When should I take ashwagandha for sleep?
Many studies split the dose between morning and evening; some people prefer it all in the evening because it can cause drowsiness.
How long does ashwagandha take to improve sleep?
Trials measured effects after 6–12 weeks of daily use.
Sources
This page is for education and is not a substitute for advice from your doctor. Read our medical disclaimer.