Ashwagandha has been used by many to increase concentration and energy levels and help with anxiety and stress – due to this calming element; research has been done to see the effectiveness of the herb's sleep-inducing properties.
Also known as Indian ginseng, the herb has various health benefits, and its popularity is ever-growing. Here's what studies have found so far!
Why Does Ashwagandha Make You Sleepy?
Ashwagandha's main active ingredient is withanolides, and this naturally occurring steroid has an incredibly relaxing effect on our bodies. Withanolides enhance our GABA receptors, which play a crucial role in our sleep-wake circuit and can relieve stress. Stress affects our sleep quality, so reducing stress may help us sleep better.
Various other compounds in Ashwagandha also promote sleep. It contains Triethylene glycol, which can induce sleep and is said to be great for insomnia therapy.
A placebo-controlled clinical study found that people's sleep quality improved by 72% after taking Ashwagandha.
So if Ashwagandha can relax and make you feel calm, it can aid sleep disorders and quality.
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How To Use Ashwagandha For Sleep
You can mix Ashwagandha powder with moon milk and drink it before bed to help you fall asleep.
The adaptogens in Ayurvedic medicine help our bodies deal with mental and physical stress and have various therapeutic benefits. You could also take Ashwagandha root extract in a capsule before bed.
Ashwagandha also comes in the form of liquid abstract, and you can take a few drops in water, juice, or tea and drink it before bed. There is an extensive range of Ashwagandha supplements to choose from.
What Is The Recommended Ashwagandha Dosage?
The dosage depends on what you are taking Ashwagandha for. If you take it to lower your cortisol levels (the stress hormone), then it is recommended that you take 125 mg to 5 grams over 1-3 months.
Taking 500-600 mg for 6-12 weeks every day can significantly decrease anxiety and insomnia. Ashwagandha has amazing adaptogenic and anxiolytic effects. You could also take it to lower your blood sugar levels. In this case, you should take 250mg to about 3 grams in 2-3 equal doses throughout the day.
The dosage will vary from person to person and depends on what you are taking Ashwagandha for, so it may be best to get some advice from your healthcare provider.
What Are The Benefits Of Ashwagandha?
The benefits of Ashwagandha are endless – but here are a few of the best;
Improves sleep quality
Ashwagandha can also be used as a natural remedy to cure insomnia; the relaxing and calming components can help one relax and sleep a lot easier. The benefit of this is that Ashwagandha is also a lot more accessible compared to other sleep aids.
It has also been proven to help people sleep for longer and fall asleep faster. This is likely due to the Triethylene glycol found in the herb. This seems to be the cause of sleepiness.
It may help reduce stress
Ashwagandha is an adaptogen, so it can naturally help your body cope with stress. This herb can reduce the activity of our hypothalamic-pituitary-adrenal axis. This is a system in our body that regulates our stress. It can also help control cortisol and heat shock proteins.
Lowering our cortisol levels lowers our stress levels and helps us feel more at ease.
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It may relieve symptoms of depression and anxiety
Taking Ashwagandha a day has reduced feelings of depression with its anti-depressant effects. The herb can boost our nervous system and nerve health. Since it also lowers your cortisol levels, it is suitable for anxiety relief, as it can relax you and works as a mild, natural sedative. It contains withanolides which are also great for anxiety.
It may help improve strength & athletic endurance
Studies have shown that Ashwagandha can improve muscle mass and strength. It also led to the enhanced speed of some athletes. There was also a notice that people's body fat percentage and cholesterol levels lowered after consuming the herb. This was conducted in a placebo-controlled study, and those who did not take the placebo benefited.
It could lower cholesterol levels
Ashwagandha can lower your blood sugar levels, which can lower cholesterol levels. Various studies have shown that the herb reduces triglyceride levels, a type of cholesterol that increases our risk of various heart diseases. It can also decrease LDL, which is bad cholesterol, and it is shown to lower blood fat levels.
It may improve brain performance
Ashwagandha has also been shown to improve one's memory, motor responses, and cognition and enhance attention span and general memory. It has also been noted that people's reaction times improve. This was tested through psychomotor and cognition tests.
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What Are The Side Effects Of Ashwagandha?
As amazing as Ashwagandha is, some people have been found to experience some side effects.
The common ones include sleepiness, constipation, cough and cold, decreased appetite, and nasal congestion.
The side effects are very mild and can also include nausea, diarrhea, vomiting, vertigo, dry mouth, blurred vision, rash, hallucinations, weight gain, and an upset stomach.
Everyone is different and likely to experience other side effects (if you experience any). Some side effects are less common and only happen in extreme cases.
However, Ashwagandha does more good than bad, but if you experience any problems, it is best to seek professional medical advice.
It is also said to slow down the immune system after surgery, so it is best not to consume it after any medical procedure. It is generally safe to do so for up to three months; you should not experience any side effects when taken orally.
Is Ashwagandha Right For You?
Ashwagandha has many health benefits, but it may not be for everyone. It is advised that those breastfeeding or pregnant should not be taking Ashwagandha. And those with various autoimmune diseases should first consult a medical professional.
The autoimmune diseases include systemic lupus erythematosus, Hashimoto's thyroiditis, or rheumatoid arthritis.
Those who take medication for blood pressure or thyroid function are also recommended to avoid the herb. Ashwagandha is a fantastic alternative medicine with various uses, and it may just be the thing you need to help with chronic stress, insomnia, or anxiety.
Ensure you take the correct dosage and shouldn't experience any problems while consuming it.
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FAQs
Does Ashwagandha make you drowsy?
One of the side effects of Ashwagandha is drowsiness due to the compounds in the leaves of the herb and its sedative effects. So, yes, the ayurvedic herb can undoubtedly make you feel tired.
How long does it take Ashwagandha to work?
It all depends on your body and your personal health. You can start seeing positive changes from Ashwagandha as early as two weeks if you consume it and have a healthy lifestyle.
It also depends on the dosage. Some people only start seeing changes after eight or so weeks. It can take sometimes take months to notice more significant changes.
What time of day should Ashwagandha be taken?
The best time to take Ashwagandha depends on your personal routine. Most people take ashwagandha supplements or take them in powder form to be taken at any point in the day. It also depends on why you are using it for its many health benefits then you may take it in the morning.
If you are using it for better sleep, you'd likely take it at night.
Where can you purchase Ashwagandha supplements?
You can buy Ashwagandha supplements on Amazon. There are various brands to choose from. You can also find them at Walmart or on the Organic India USA website. Multiple pharmacies and wellness stores will also sell the product.
You can also find Ashwagandha in green superfood supplements alongside other green veggies, vitamins and minerals. If you're looking for an all-in-one supplement, then this could be a great option.
The Bottom Line
Ashwagandha has been used as a traditional medicine for many years and has many benefits. I believe that consuming the herb will make a world of difference to your body, mind, and overall health. It can certainly be used to help you fall asleep, reduce stress, and to make you feel less anxious.
Apart from these, it will also make some positive changes to your body; it may take time, but it will happen. It is a wonderful herb, and it can most definitely help us in many different ways. There's no harm in trying it. It may completely transform your life. And if your body doesn't react well to it, that's ok. There are loads of other natural remedies out there as well.
People are still studying the herb and its effects as there is still much to learn. But what we do know about Ashwagandha cannot be overlooked as the advantages are great, and it can benefit people once implemented into a daily routine.