Will Ashwagandha Help You Sleep?

Ashwagandha for sleep is an ancient remedy for sleep evaders to get the rest they need. But is it all mystical myth and legend? Or is there any truth to using the herb for a blissful night’s rest? We’ve got the answer. 

Keep reading to discover whether Ashwagandha is a sleep aid. And the best Ashwagandha to drift off as soon as your head hits the pillow. Now, wouldn’t that be nice?

What is Ashwagandha?

Ashwagandha is an Ayurvedic herb from India, Africa, and the Middle East. The woody-like roots are chopped and crushed to make powder, which is pale yellow with an earthy scent. The flavour of Ashwagandha is, how do we say this nicely? An acquired taste. It can be nutty and bitter, so it’s often taken in capsules or mixed with other ingredients to disguise the taste.

Can Ashwagandha increase sleep?

If you’re here, it’s probably because of one of two reasons:

  1. You’re having trouble sleeping.
  2. You want the dreamiest, sumptuous sleep possible.

Or both. After all, who wouldn’t want to drift into a wonderland each night? And Ashwagandha may help.

Read more: 10 Evening Routine Tips for Better Sleep.

Ashwagandha for sleep or energy?

There’s some confusion about whether Ashwagandha is best for sleep or energy. The answer is both. The herb isn’t a stimulant, so that it won’t keep you up at night. But consistently taking Ashwagandha can help you fall asleep faster (yay). And improve your quality of sleep (double yay).

When you feel better rested, what naturally happens? You have more energy. A 2021 study showed that taking Ashwagandha increases memory and focus. Most likely because participants had a solid night’s sleep.

If you want a non-caffeinated supplement to supercharge a rested brain, the Arella Energise - Energy Boost Supplement is perfect. It contains lemon balm and turmeric to give you a mood-enhancing and focused energy increase.

Read more: Always Tired? Why You're Exhausted and How to Fix It.

Ashwagandha sleep research

In 2020, an Ashwagandha sleep study gave participants an 8-week supplement of Ashwagandha root extract. Researchers found a significant improvement in sleep quality among participants struggling with insomnia, confirming that it’s an effective herb for sleep. But we can do better than one study.

A 2021 review cross-referenced the results of five trials and found that taking Ashwagandha extract produced a ‘small but significant’ sleep benefit. They concluded that the herb has enough science-backed evidence to benefit sleep.

A further study discovered that taking Ashwagandha extract twice daily helped people fall asleep faster and heightened their sleep quality. And another study in 2020 saw an increase in sleep and mental alertness in the elderly.

How Ashwagandha works for sleep

Taking Ashwagandha for sleep issues has been used as a natural medicine well before studies started. But it’s comforting to know that there’s hard proof of the herb’s properties. Yet, it doesn’t answer the question, ‘How exactly does Ashwagandha aid sleep?’ So, this next section looks at Ashwagandha sleep benefits and how they work.

Read more: Does Collagen Help You Sleep? Everything You Need to Know.

Calms mild anxiety for sleep

Anxiety is a condition that can manifest physically and mentally. You may experience an increased heart rate, an upset stomach and shallow breathing. It can also be accompanied by racing thoughts and worries about the future. 

One of the first things anxiety affects is sleep, and that makes sense. It’s difficult to fall asleep when your body and mind are going a million miles per hour. But the less sleep you get, the more anxious you become.

Read more: 5 Reasons You Procrastinate Going to Bed.

Ashwagandha for sleep and anxiety

One study found that Ashwagandha increases the amino acid Gamma-aminobutyric acid (GABA). But how is this information helpful? GABA is a type of neurotransmitter that transports messages throughout the nervous system. More specifically, it aims to slow down messages, allowing the brain to process stimuli and prevent it from getting overwhelmed.

High levels of GABA are like playing a calming game of catch. Someone throws a tennis ball at you, and GABA keeps your surroundings still and peaceful. You watch the ball arc through the air and neatly catch it. Then, another person arrives and passes the next ball to you. 

When you don’t have enough GABA, the wind picks up, and the first ball speeds towards you. Suddenly, people are chucking tennis balls at your left, right and centre, and you can’t keep up.

Let’s bring this analogy back around to anxiety. In a nutshell, taking Ashwagandha to sleep increases GABA levels, so you can calmly catch each ball thrown your way. This lowers anxiety and consequently improves sleep.

Lowers stress levels for a peaceful slumber

Ah, the familiar feeling of stress. It’s something everyone goes through, but when it’s chronic or severe, the first thing to take a hit is sleep. This is because stress floods your body with the hormone cortisol. 

Read more: How Stress Affects Your Body.

Cortisol pushes your body into fight-or-flight mode, giving you the adrenaline to protect yourself during intense situations. But stress is supposed to be fleeting, like when you’re running a race. 

The problem is that people often experience ongoing stress. Running to the bus for work isn’t the same as a race because you have to do it the next day. And the day after that. Or you sit in traffic, glancing at the clock and worrying that you’ll be late. Over time, getting to work becomes a source of consistent stress, and cortisol never returns to baseline.

Ashwagandha for stress

Ashwagandha has been found to reduce cortisol and rebalance the nervous system. Lower levels of the stress hormone allow your body to relax helping you to get a good night’s rest. It won’t fix your public transport problem, but it could help you manage the situation. Such as having the energy to leave earlier or finding a tranquil way to reach work.

Read more: How To Reduce Hormonal Stress.

Which Ashwagandha is best for sleep?

The best Ashwagandha for sleep is organic, ethically sourced and pure. The Arella Dream - Calming Sleep Supplement contains 125mg of Ashwagandha extract per capsule to stimulate sleep and improve sleep quality. The blissful formula is also enriched with magnesium, rosehip, chamomile, lavender and passionflow. Take two capsules before bed for the night’s rest you’ve been dreaming of.

Drift off to sleep with Arella Beauty Ashwagandha

Ashwagandha sleep effects are well-researched and proven to help you fall asleep faster and achieve a better night’s rest. Just two small capsules of our sleep supplement in the evening will help you wake up feeling refreshed and energised. That’s the power of natural, plant-based remedies with Arella Beauty.

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Written by Emma Carey for Arella Beauty.

Emma is a holistic beauty and wellness writer. She has three years of experience in the well-being industry and a Master’s degree in Creative Writing and Wellness. Check out her portfolio and follow her on Instagram.