You've undoubtedly heard me discuss my previous Ashwagandha for sleeping difficulties and how crucial getting a good night's sleep is to overall wellness on several occasions. Numerous health issues, including type 2 diabetes, high blood pressure, heart attacks, as well as an increased risk of vehicle accidents, depression, and substance addiction, have been linked to either insufficient or poor quality sleep. Apart from the long-term consequences, insufficient sleep can cause symptoms such as exhaustion, inattention, forgetfulness, and irritability, which can cause a fog in daily life.
Getting a decent night's sleep might be hampered by a plethora of circumstances. For me, it's taking thyroid medicine; however, you may have sleep apnea, excessive alcohol or caffeine consumption, or poor sleep hygiene. Fortunately, I have access to a wealth of knowledge about improving sleep quality without resorting to addictive sleeping medicines that leave you feeling zombie-like the next day. Rather, I am aware that I may harness the effectiveness of natural remedies to assist me in getting a complete and rejuvenating night's sleep. Ashwagandha is one of my most valuable instruments.
Although this component has been utilized for millennia in various parts of the world, it may have only lately come to your attention since Americans' healthcare providers and customers are becoming more aware of ingredients known as adaptogens. Or you haven't heard anything about it at all. Let's examine some Ashwagandha facts and scientific research on this wonderful herb, including its advantages and how to take it for better sleep.
What is Ashwagandha?
Within the ancient Indian medical and healthcare system of Ayurveda, which dates back more than 4,000 years, Ashwagandha has long been considered a sacred herb. Translated, Ayurveda means "knowledge of life" or "the science of life" for others. This holistic approach to treatment considers a wide range of factors, not simply medicine, as many Western doctors do. These factors include food, exercise, and spiritual practices. Achieving balanced well-being in the mind, body, spirit, and environment is the ultimate purpose of using Ayurveda principles.
Although Withania somnifera is the scientific name for Ashwagandha, it's also referred to as winter cherry and Indian ginseng. Ashwagandha gets its name from the strong natural smell of the plant; it means "smell of the horse." Sleep-inducing is how its Latin name, somnifera, translates. Although the entire plant—roots, leaves, and stems—has historically been used for medicinal purposes, the most popular and well-studied formulations are the roots.
How Does it Work and Which Ashwagandha is Best?
In complement to its ability to promote sleep, Ashwagandha is believed to provide numerous additional health advantages. The plant falls under the category of adaptogens, which are defined as herbs that have healing and protective properties for the body. Stress reduction is one of Ashwagandha's many advantages. While further studies are required to validate these claims, traditional practices attribute the herb's potential to reduce tension and anxiety, which are two major factors contributing to insomnia in many individuals.
Ashwagandha aids in lowering the body's cortisol levels, which may be one explanation for this. When you are under a lot of stress, your body releases the hormone cortisol. The herb may also prevent adrenal exhaustion, or HPA-axis malfunction, by lowering these levels. Adrenal exhaustion occurs when your adrenal glands are overworked and unable to release the proper levels of cortisol that your body requires to function at its best. Dietary modifications and other environmental factors are possible reasons. Chronic weariness is also linked to adrenal fatigue. Additionally, Ashwagandha may help with thyroid function, which affects energy levels.
Supporters of herbal medicine say Ashwagandha enhances the functioning of multiple vital bodily systems, such as the endocrine, cardiovascular, and central neurological systems. Reduced pain and enhanced cognitive function are two more possible advantages. In addition to its antioxidant content, Ashwagandha has some anti-inflammatory qualities that help strengthen the immune system and prevent disease.
Additionally, Ashwagandha has been associated with the treatment of mild cases of fibromyalgia, RLS (restless leg syndrome), and OCD (obsessive-compulsive disorder). Improved mental well-being and more consistent blood sugar levels are further advantages.
Research on the plant and its benefits is still underway as of this writing, and it is still unclear whether taking Ashwagandha regularly could have unidentified or potentially harmful negative effects. A lot of this is dependent on the patient's medical background and herbal use intentions.
How to Take Ashwagandha Powder?
If you're interested in the possible health advantages of this age-old herb, it's crucial to know how to safely prepare and consume it in a variety of ways. The good news is that this plant may be found in a variety of forms, such as gummies, tea, pills, powder, and tincture. The cost of a product varies significantly based on its brand, quantity purchased, and quality. To get the best effects, Ashwagandha is sometimes combined with vitamins and other natural herbs.
Before using Ashwagandha for sleep, make sure you carefully read the advice in the package. Before taking any new herbs or supplements for sleep, including Ashwagandha, it's crucial to speak with your doctor or other medical professional. There is no standard dosage for this herb, and different specialists have varied suggestions. The majority of sleep specialists concur that Ashwagandha should be used for up to three months in a row. If your sleep problems have persisted for this long, you might have an undetected sleep condition that needs to be checked out by a doctor.
How to Use Ashwagandha?
According to Cleveland Clinic specialists, you should take 500 milligrams of Ashwagandha twice a day, regardless of the form. Although Ashwagandha is said to be well tolerated for up to three months, there isn't enough conclusive study to say whether long-term use of the herb is safe and effective.
You are ultimately in charge of when you take your Ashwagandha because there is no scientific evidence to suggest a specific time of day. But if you want to utilize this herb to help you go to sleep, we advise seeing your doctor about the ideal time to take it.
It is advisable to speak with your physician prior to using Ashwagandha. They can help ensure that it's safe for you to take because they know your medical history and can offer extra instructions on when and how much to take.
When to Take Ashwagandha For Sleep?
Ashwagandha can be taken with or without food, and it comes in gummy and pill forms. Powders that they will combine with water can also be used. According to research trusted Sources, a daily dosage of 125–600 mg appears to be safe.
Consider starting with a small dosage of the herb and then increasing the dosage if there are no negative effects. It may be wiser to talk to a doctor about this before beginning treatment.
Does Ashwagandha Have Health Benefits?
Aside from sleep, Ashwagandha has other potential health benefits worth considering.
May help with stress and anxiety – An organized analysisAlthough additional research is required, nine ashwagandha research trials indicated encouraging benefits for stress and anxiety. However, we advise that you get help from a medical expert if you are exhibiting signs of a clinical anxiety problem.
Possible cognitive benefits – Ashwagandha could improve mental clarity. A 2022 study 10 suggests that Ashwagandha may support enhanced executive function, memory, and attention span. To be clear, impulse control task planning and organization are included in executive function 11.
May improve sexual function – Fifty women with various forms of sexual dysfunction participated in a study on Ashwagandha and sexual function 12. For eight weeks, half of the women took 300 mg of Ashwagandha twice a day, whereas the other half did not. According to the study's findings, ashwagandha users dramatically improved their arousal, lubrication, orgasm, and satisfaction levels in comparison to control groups.
May improve fertility – According to research published in 201813, ashwagandha supplementation may improve the quality of men's semen and reduce oxidative stress, both of which may enhance fertility. Additionally, female participants in this study who took Ashwagandha showed improved luteinizing hormone and follicular stimulating hormone balance, both of which can help lower the incidence of infertility.
Increased muscle strength – And last, if you wish to strengthen your muscles, you could choose to take Ashwagandha. Men who took Ashwagandha twice daily for eight weeks demonstrated more muscle strength in the bench press and leg extension activities than men who did not take Ashwagandha, according to one study14. In addition to having smaller arms and chest muscles, the men who took Ashwagandha also had less muscular damage.
Ayurvedic Medicine for Sleep Apnea
As previously mentioned, Ashwagandha extracts have potential benefits for improving sleep, as evidenced by numerous potent examples listed by the National Institutes of Health. In one referenced study, using ashwagandha root and leaf extract for six weeks helped both male and female volunteers with their insomnia and inability to get a good night's sleep. A wristwatch monitor measured the individuals' sleep efficiency (the amount of time they spent sleeping in bed), total sleep time, sleep latency (the amount of time it took them to fall asleep), and awakening after sleep onset when they took Ashwagandha extract as opposed to a placebo. They also mentioned having higher-quality lives. Similar results were observed in another research, wherein Ashwagandha use improved sleep latency, quality, and mental alertness upon waking, as well as reduced subjective feelings of worry. Even individuals who do not experience sleeplessness nevertheless took Ashwagandha reported improved sleep.
Regarding the ins and outs of Ashwagandha for nightfall consumption, a lot of individuals need to be more knowledgeable. Ashwagandha has a harsh taste as well as a strong perfume that is generally maskable in its usual powdered form (keep in mind that its name means "smell of the horse"). As a result, it only sometimes combines well with food and drink, even in powder form. However, don't let any of these things stop you from attempting Ashwagandha to improve your quality of sleep. I've discovered that by combining bitter flavors with sweet or salty ones, they can be much more tolerable. For instance, chocolate is always a good match for ashwagandha powder. I'll give you a rundown of a few of my favorite simple Ashwagandha dishes to get you started. They're so delicious that you won't even notice the existence of this typically bitter ingredient.
Add Adaptogens Like Ashwagandha to Your Routine
Even though Ashwagandha is usually considered a healthy ingredient, you should always speak with your doctor before adding any new food or supplement to your regimen. It is particularly crucial if you are on any other mental health meds or may be pregnant. Once you receive the all-clear, Ashwagandha will be just as beneficial for reducing stress and improving sleep quality for you as it has been for me.
Summary
Many individuals utilize the natural remedy ashwagandha to address a variety of medical ailments. Research indicates that it may aid in the treatment of insomnia and improve wakefulness.
Those on specific medications might not be able to use them safely, and high dosages can have negative side effects like sickness and upset stomach.
If someone has trouble sleeping, they should speak with their doctor so they can diagnose the condition and choose the best course of action.
In addition, it could be helpful to consult with a qualified and licensed practitioner of Chinese or Ayurvedic herbal medicine. Many practitioners advise taking Ashwagandha alone or in combination with other herbs.
FAQs
Will Ashwagandha make me sleepy?
Ashwagandha is likely to help promote sleep. It triggers GABA receptors, which can increase the brain's synthesis of GABA and enhance sleep.
How much Ashwagandha should I take for sleep?
According to some specialists, 500 milligrams of Ashwagandha should be taken twice a day. It is only basic advice; therefore, it's a good idea to see your physician for a more customized recommendation, as they are familiar with your medical history.