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What is the natural remedy for sleep woes? Ashwagandha

Written by Mišel Saban

What is the natural remedy for sleep woes? Ashwagandha

Greetings, fellow restful sleep seekers. In a world bustling with activity, stress, and unwelcomed insomnia, achieving quality sleep can often feel like an elusive dream. Fear not, for there exists a botanical ally with ancient roots and modern applications: Ashwagandha.

Understanding the science behind sleep

Before we delve into Ashwagandha's potential as a sleep aid, let's unravel the intricacies of sleep itself. Beyond its restorative benefits, sleep plays a pivotal role in cognitive function, immune health, and overall well-being. Yet, factors such as stress, anxiety, and poor sleep hygiene frequently disrupt this essential process, leading to a cascade of adverse effects on our health and productivity.

Introducing Ashwagandha: Nature's stress buster

Derived from the Sanskrit words "ashva" (horse) and "gandha" (smell), Ashwagandha is aptly named for its distinctive odour and reputation for imparting strength and vitality. Employed in Ayurvedic medicine for millennia, this adaptogenic herb has garnered global recognition for its ability to mitigate the effects of stress on the body and mind.

Recent studies corroborate Ashwagandha's efficacy in improving sleep quality. A randomised controlled trial published in the Journal of Clinical Sleep Medicine found that Ashwagandha supplementation significantly improved sleep onset latency, total sleep time, and sleep efficiency in individuals with insomnia. These findings underscore Ashwagandha's potential as a safe and effective natural remedy for sleep disturbances.

Navigating Ashwagandha supplementation: Tips for success

Ready to harness the sleep-enhancing benefits of Ashwagandha? Here's a comprehensive guide to get you started:

  • Selecting a high-quality supplement: Opt for Ashwagandha supplements standardised to contain a clinically effective dose of its active constituents, such as withanolides. Look for reputable brands with a track record of quality and purity.

  • Finding your optimal dosage: Begin with a conservative dosage, typically ranging from 300-600mg of standardised extract per day. Gradually titrate your dose upwards based on individual response and tolerance, under the guidance of a healthcare professional.

  • Timing is key: Administer your Ashwagandha supplement approximately one hour before bedtime to capitalise on its sleep-inducing effects. Pair it with a relaxing bedtime routine to amplify its efficacy.

  • Consider synergistic combinations: Explore formulations that combine Ashwagandha with other sleep-supporting botanicals like valerian root, passionflower, or chamomile for enhanced benefits.

Additional lifestyle tips for improving sleep

In tandem with Ashwagandha supplementation, adopting healthy sleep hygiene practices can further optimise sleep quality. Consider incorporating the following tips into your bedtime routine:

  1. Create a serene sleep environment by minimising noise, light, and electronic distractions.

  2. Establish a consistent sleep-wake schedule to synchronise your body's internal clock.

  3. Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga before bedtime to promote calm and relaxation.

In conclusion, Ashwagandha emerges as a promising ally in the quest for restorative sleep amidst the hustle and bustle of modern life. Its ability to temper stress, soothe the mind, and promote relaxation positions it as a valuable tool for reclaiming your nights and revitalising your days.


While Ashwagandha shows promise as a natural sleep aid, individual responses may vary. It is advisable to seek guidance from a qualified healthcare practitioner before initiating any new supplement regimen, particularly if you have underlying health conditions or are taking medications.

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