Ashwagandha for Sleep: Does It Really Work?

meta-analysis PMID: 34559859

Quick Summary: Research suggests that taking ashwagandha extract can help improve sleep quality and reduce insomnia symptoms. A review of multiple studies found that people taking ashwagandha fell asleep faster and woke up less during the night.

Can Ashwagandha Help You Sleep Better?

Yes, according to a review of several studies! Researchers looked at the results of different studies on ashwagandha and sleep. They found that people who took ashwagandha extract experienced:

Better sleep quality: They reported sleeping better overall.

Reduced insomnia: Symptoms of insomnia, like difficulty falling asleep, were reduced.

Faster time to fall asleep: People fell asleep quicker.

Fewer nighttime awakenings: They woke up less during the night.

Study Details

Who was studied: The research looked at data from studies involving 409 adults who had trouble sleeping.

How long: The studies lasted between 6 and 10 weeks.

What they took: Participants took either:

120 mg of ashwagandha root extract per day.
240 mg per day of a specific type of ashwagandha extract called "Sensoril."

What This Means For You

If you struggle with sleep, ashwagandha might be worth considering. The research suggests it could help you fall asleep faster and sleep more soundly. Sensoril ashwagandha (240mg) seemed to be particularly effective in the studies. However, it's always best to talk to your doctor before starting any new supplement, especially if you're taking other medications.

Study Limitations

It's important to keep these things in mind:

Different types of ashwagandha: The studies used different types of ashwagandha, and the results were strongest with the "Sensoril" extract. Other ashwagandha products might not have the same effect.

Study size: Some of the studies were small, so more research is needed.

Long-term effects: The studies didn't look at how ashwagandha affects sleep over a long period.

Individual results may vary: Everyone responds differently to supplements.

Key Findings

The meta-analysis found that Ashwagandha extract significantly improved sleep quality and reduced insomnia severity compared to placebo. Subgroup analysis revealed greater efficacy in individuals over 50 years old and those using a standardized Sensoril extract (240 mg/day).

Study Design

This 2021 systematic review and meta-analysis pooled data from five randomized controlled trials (RCTs) involving 409 adults with insomnia or sleep disturbances. Studies were sourced from PubMed, Scopus, and Cochrane Library databases. Intervention durations ranged from 6 to 10 weeks, with outcomes measured via standardized sleep scales (e.g., PSQI, ISI).

Dosage & Administration

Two doses were evaluated:
- 120 mg/day of Ashwagandha root extract (administered once or twice daily).
- 240 mg/day of Sensoril Ashwagandha (a proprietary, standardized extract).
All trials used oral administration, with treatment periods lasting 6–10 weeks.

Results & Efficacy

Sleep Quality (PSQI): Ashwagandha reduced global PSQI scores by SMD -0.76 (95% CI: -1.02 to -0.50; p < 0.001), indicating improved quality.
Insomnia Severity (ISI): Decreased by SMD -0.68 (95% CI: -0.95 to -0.41; p < 0.001).
Subgroup Analysis: Participants over 50 years old showed larger improvements (SMD -1.09; p < 0.001).
Sleep Latency & Maintenance: Significant reductions in time to fall asleep (weighted mean difference: -12.8 minutes; p = 0.003) and nighttime awakenings.

Limitations

Heterogeneity: High variability between studies (I² = 68% for PSQI), likely due to differences in formulations, dosages, and populations.
Sample Size: Most trials had small cohorts (n = 60–150), limiting generalizability.
Duration: Interventions lasted ≤10 weeks, leaving long-term effects unexamined.
Publication Bias: Potential underrepresentation of negative results due to reliance on published RCTs.
Formulation Specificity: Sensoril extract dominated findings, so results may not apply to other Ashwagandha preparations.

Clinical Relevance

For adults struggling with insomnia or poor sleep quality, 240 mg/day of Sensoril Ashwagandha may offer clinically meaningful benefits, particularly in older populations. However, variability in formulations and individual responses warrants caution. Users should consult healthcare providers before use, especially when combining with sedatives or managing chronic conditions. Future research should explore standardized dosing, long-term safety, and effects in younger/diverse demographics.

Word count: 398