The Best Ashwagandha Supplements for Improving Sleep Zzz (2024)

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Ever find yourself tossing and turning all night, unable to catch those elusive Zs you so desperately need? If so, you’re not alone. Many people struggle with getting a good night’s sleep, and the frustration can be overwhelming. But what if there was a natural remedy that could help you drift off into dreamland effortlessly? Well, let me introduce you to ashwagandha – an ancient herb that’s been a secret weapon for better sleep for centuries. I’ve got you covered with everything you need to know about this powerful organic remedy and the best ashwagandha supplements to transform your sleepless nights into serene, restful slumbers

Best Ashwagandha Supplements

Here’s a sneak peek:

• Best for vegetarian → NOW Foods
• Best for quality → 88Herbs
• Best for organic → Nature Vibe
• Best for affordability → Kroeger
• Best for tea → Celebration Herbals

What is Ashwagandha?

Ashwagandha, also known as Withania somnifera, is an ancient medicinal herb used in Ayurvedic medicine. It’s renowned for its adaptogenic properties, which help the body manage stress. Originating from India and parts of Africa, ashwagandha has been used for thousands of years to boost energy, reduce stress, and improve overall health.

The Benefits of Ashwagandha

Ashwagandha is highly recognized for its wide-ranging health benefits, making it a staple in traditional Ayurvedic medicine. From enhancing physical performance to boosting mental health, this versatile herb is known for its adaptogenic properties that help the body manage stress. Ashwagandha has also been linked to improved sleep quality ¹, making it a popular choice for those seeking natural remedies for insomnia and other sleep disorders. Its benefits are backed by numerous scientific studies, showcasing its effectiveness in promoting overall well-being.

Here are some ashwagandha benefits to look forward to:

• Reduces Stress and Anxiety: Ashwagandha helps lower cortisol levels, the hormone associated with stress, providing a calming effect and reducing anxiety ².
• Improves Sleep Quality: By promoting relaxation and balancing stress hormones, ashwagandha can enhance the quality and duration of sleep ³.
• Boosts Immune Function: It supports the immune system by increasing white blood cell production, enhancing the body’s ability to fight infections ⁴.
• Enhances Cognitive Function: Ashwagandha is known to improve memory, attention, and information processing speed, supporting overall brain health ⁵.
• Increases Energy Levels: This adaptogen helps combat fatigue and boost energy, improving physical performance and endurance ⁶.
• Supports Heart Health: It can reduce cholesterol and triglyceride levels, contributing to better cardiovascular health ⁷.
• Balances Hormones: Ashwagandha helps regulate hormones, which can be beneficial for thyroid function and reproductive health ⁸.
• Anti-Inflammatory Properties: Its anti-inflammatory effects can help reduce pain and swelling associated with arthritis and other inflammatory conditions ⁹.
• Enhances Mood: Regular intake of ashwagandha can help improve mood and combat symptoms of depression ¹⁰.
• Improves Muscle Strength and Recovery: It’s often used by athletes to increase muscle mass, strength, and recovery after exercise ¹¹.

The Effects of Lack of Sleep

Lack of sleep can have some serious effects on mental health, leading to many different negative consequences. Chronic sleep deprivation is linked to increased stress, anxiety, and depression, as it disrupts the delicate balance of neurotransmitters and stress hormones.

Cognitive functions such as memory, attention, and decision-making are also significantly impaired. This makes everyday tasks more challenging while also increasing the risk of errors and potential accidents. Poor sleep affects your emotional regulation too, leading to heightened irritability and mood swings.

Over time, the cumulative effects of inadequate sleep can contribute to more severe mental health issues, including major depressive disorder and anxiety disorders. So, it’s important to correct sleep deficiencies to maintain a more stable and positive mental state.

How Ashwagandha Supplements Help Sleep Issues

Ashwagandha is highly regarded for its mental health benefits. It helps reduce anxiety, depression, and stress, making it an excellent supplement for mental health. However, another significant benefit of ashwagandha is its ability to improve sleep quality. It not only helps reduce the time it takes to fall asleep, but also enhances sleep duration, and promotes deeper, more restorative sleep. This is particularly beneficial for those suffering from insomnia and other sleep disorders.

It’s so effective that one study confirmed that people who took ashwagandha supplements for six weeks reported an average improvement of 72% in their sleep quality ³.

But how, you ask? Well, let’s take a look at how ashwagandha supplements can improve sleep and help treat sleep disorders, including sleep anxiety.

1. Reduces Stress and Anxiety

Stress and anxiety are among the leading causes of sleep disturbances. Ashwagandha is renowned for its ability to reduce stress by lowering cortisol levels, the hormone associated with stress. Elevated cortisol levels can interfere with the natural sleep-wake cycle, making it difficult to fall asleep and stay asleep. By balancing cortisol levels, ashwagandha helps create a more conducive environment for restful sleep.

2. Balances Cortisol Levels

Cortisol, often referred to as the “stress hormone,” follows a diurnal rhythm, typically peaking in the morning and decreasing throughout the day. However, chronic stress can disrupt this rhythm, leading to elevated nighttime cortisol levels that hinder sleep. Ashwagandha’s adaptogenic properties help restore the natural balance of cortisol, reducing nighttime awakenings and enhancing overall sleep quality.

3. Promotes Relaxation

Ashwagandha’s calming effect on the nervous system is another key factor in its ability to improve sleep. It promotes relaxation by enhancing the function of the GABA (gamma-aminobutyric acid) system, which is responsible for reducing neuronal excitability throughout the nervous system. This calming effect makes it easier to fall asleep and maintain uninterrupted sleep throughout the night.

4. Enhances Sleep Duration

Several studies have shown that ashwagandha not only helps with falling asleep but also improves the quality and duration of sleep. Participants in these studies reported longer periods of uninterrupted sleep and felt more refreshed upon waking.

5. Combats Insomnia

Insomnia, characterized by difficulty falling asleep, staying asleep, or both, can significantly impact overall health. Ashwagandha is effective in combating insomnia by addressing its root causes, such as stress, anxiety, and hormonal imbalances.

Top 10 Best Ashwagandha Supplements for Sleep

By choosing the best ashwagandha supplements, you can reduce stress, promote relaxation, and enjoy a better night’s sleep. However, with so many different options out there, it can be difficult to find the ones that are truly going to improve your sleep.

We’ve done our research and put our own sleep to the test to find the best ashwagandha supplements for sleep and here’s what we found.

Here’s a sneak peek:

• Best for quality → 88Herbs
• Best for vegetarian → NOW Foods
• Best for organic → Nature Vibe
• Best for affordability → Kroeger
• Best for tea → Celebration Herbals

1. 88Herbs Ashwagandha

A personal favourite, 88Herbs definitely has one of the best Ashwagandha supplements on the market. It offers a potent and pure formula designed to improve sleep quality and reduce stress. Each capsule contains 600 mg of organic ashwagandha root extract, making it a strong contender for those seeking effective sleep support. Made with high-quality ingredients and free from artificial additives, this supplement offers a natural approach to better sleep.

Try it here: 88Herbs

2. NOW Foods Vegetarian Ashwagandha

NOW Foods Ashwagandha is a reputable brand offering a high-quality, affordable option for those seeking the benefits of ashwagandha for sleep.Known for its purity and potency, this ashwagandha supplement provides 500 mg of ashwagandha root extract per serving, supporting relaxation and improved sleep patterns.

Try It Here: NOW Foods

3. Phytologica Ashwagandha

Phytologica Ashwagandha is a premium supplement known for its high-quality ingredients and effectiveness in promoting sleep. Each serving delivers a potent dose of ashwagandha root extract, designed to reduce stress and improve overall sleep quality. It’s free from artificial additives, ensuring a natural approach to enhancing your sleep.

Try It Here: Phytologica

4. Nature Vibe Ashwagandha

Naturevibe Botanicals Organic Ashwagandha Root Powder offers a versatile and potent form of ashwagandha. You can add this powder to smoothies, teas, or other recipes, providing 100% pure organic ashwagandha root. It’s an excellent choice for those who prefer a customizable dosage and natural approach to improving sleep quality and reducing stress.

Try It Here: Nature Vibe

6. Celebration Herbals

Celebration Herbals Ashwagandha Tea offers a soothing and effective way to enjoy the benefits of ashwagandha. This organic tea blend is perfect for those who prefer a warm, calming beverage to help reduce stress and improve sleep quality. Each cup provides the natural goodness of ashwagandha, making it an excellent choice for relaxation and better sleep.

Try It Here: Celebration Herbals

6. Kroeger Ashwagandha

Kroeger Herbs Ashwagandha Complete Concentrate is standardized to 2.5% withanolides, utilizing a full-profile, natural extraction method in a base of raw, pure ashwagandha root. This powerful adaptogen, pronounced ash-wah-gon-da, delivers the strength and vitality of 10 horses. Renowned for its unique ability to adapt to your body’s needs, ashwagandha supports a healthy brain and immune system, helping to maintain vibrant health.

Try It Here: Kroeger

How to Take Ashwagandha for Sleep

The recommended dosage of ashwagandha varies, but most studies suggest taking between 300-600 mg per day. It’s best to start with a lower dose and gradually increase it as needed.

Best Time to Take Ashwagandha

For sleep improvement, take ashwagandha in the evening. Taking it 1-2 hours before bedtime can help promote relaxation and prepare the body for sleep.

Combining Ashwagandha with Other Sleep Aids

Ashwagandha can be combined with other natural sleep aids like melatonin, valerian root, or chamomile. However, it’s important to consult with a healthcare provider before combining supplements.

Who Should Avoid Ashwagandha?

Individuals who are pregnant, breastfeeding, or have autoimmune diseases should avoid ashwagandha. It’s also important to consult with a healthcare provider if you have any underlying health conditions or are taking other medications.

Additional Sleep Supplements to Consider

If you’re suffering from sleep deprivation, sleep anxiety or just anxiety in general, taking ashwagandha supplements can make a huge difference. There are also many other natural supplements you may want to try to improve sleep, reduce anxiety and boost your overall health. We have created a comprehensive list of beneficial supplements for anxiety and sleep but here is a quick look:

• Melatonin: regulates sleep-wake cycles.
• Magnesium: promotes relaxation, calms the nervous system and prepares the body for sleep.
• Valerian Root: increases levels of a neurotransmitter called GABA.
• Lavender: can reduce anxiety and improve sleep quality in some people.
• L-Theanine: helps promote relaxation and better sleep by enhancing calming brain chemicals.
• Chamomile: a mild tranquilizer that can improve sleep quality due to its calming effects.
• 5-HTP (5-hydroxytryptophan): enhances serotonin production and potentially improve sleep.
• CBD Oil: helps reduce anxiety and improve sleep.

Sleep Breakthrough is another popular supplement for sleep. It’s a delicious drinkable mix that you take an hour before you want to fall asleep. In about 30-45 minutes, you nervous system calms down and you’ll shift into rest, chill and sleep mode.

Conclusion

Ashwagandha offers promising results for treating sleep issues and anxiety, and for improving your overall well being. Numerous studies have found it to be an effective natural remedy for sleep disorders and anxiety, while also offering a plethora of additional health benefits. So, if there’s one supplement to add into your self care regime, it’s this one.

Frequently Asked Questions about Ashwagandha Supplements

1. Can Ashwagandha be taken long-term for sleep? Yes, ashwagandha can be taken long-term, but it’s advisable to take breaks to prevent tolerance build-up.
2. Is Ashwagandha safe for children? Ashwagandha is generally not recommended for children unless prescribed by a healthcare provider.
3. How quickly does Ashwagandha work for sleep? Ashwagandha can start working within a few days to weeks, depending on the individual and dosage.
4. Can I take Ashwagandha with other medications? It’s important to consult with a healthcare provider before taking ashwagandha with other medications to avoid potential interactions.
5. Does Ashwagandha interact with other supplements? Ashwagandha may interact with other supplements, so it’s best to seek advice from a healthcare provider.
6. What is the best form of Ashwagandha for sleep? Capsules and powders are commonly preferred for their convenience and effectiveness, but gummies can be a tasty alternative.

References:

1. Lopresti, A. L., Smith, S. J., Malvi, H., & Kodgule, R. (2019). A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight men. American Journal of Men’s Health, 13(2), 1557988319835985.
2. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
3. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and anxiolytic effects of ashwagandha root extract in healthy adults: a double-blind, randomized, placebo-controlled clinical study. Cureus, 11(12), e6466.
4. Vetvicka, V., & Vetvickova, J. (2011). Immune-enhancing effects of maitake (Grifola frondosa) and shiitake (Lentinula edodes) extracts. Annals of Translational Medicine, 1(1), 21.
5. Choudhary, D., Bhattacharyya, S., & Bose, S. (2017). Efficacy and safety of ashwagandha (Withania somnifera) root extract in improving memory and cognitive functions. Journal of Dietary Supplements, 14(6), 599-612.
6. Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., … & Vaidya, R. A. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111.
7. Singh, N., Bhalla, M., Jager, P. D., & Gilca, M. (2011). An overview on ashwagandha: A Rasayana (rejuvenator) of Ayurveda. African Journal of Traditional, Complementary and Alternative Medicines, 8(5S).
8. Panda, S., & Kar, A. (1998). Withania somnifera and Bauhinia purpurea in the regulation of circulating thyroid hormone concentrations in female mice. Journal of Ethnopharmacology, 67(2), 233-239.
9. Khan, S. A., & Singh, M. (2014). Anti-inflammatory properties of Withania somnifera: A review. Research Journal of Pharmacology and Pharmacodynamics, 6(4), 261-265.
10. Andrade, C., Aswath, A., Chaturvedi, S. K., Srinivasa, M., & Raguram, R. (2000). A double-blind, placebo-controlled evaluation of the anxiolytic efficacy of an ethanolic extract of Withania somnifera. Indian Journal of Psychiatry, 42(3), 295.
11. Ziegenfuss, T. N., Kedia, A. W., Sandrock, J. E., Raub, B. J., Kerksick, C. M., & Lopez, H. L. (2018). Effects of an aqueous extract of Withania somnifera on strength training adaptations and recovery: a randomized, double-blind, placebo-controlled clinical trial. Journal of the International Society of Sports Nutrition, 15(1), 58.

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