Natural remedy for sleep problems: Ashwagandha
Ashwagandha: A Potential Natural Aid for Insomnia
Ashwagandha, an evergreen shrub native to Asia and Africa and traditionally known as Indian ginseng or winter cherry, has been found to potentially improve sleep quality and reduce anxiety levels.
Recent scientific research indicates that ashwagandha root extract can be beneficial for adults experiencing insomnia, with a good safety profile in the short term. Meta-analyses of randomized controlled trials (RCTs) have reported statistically significant improvements in sleep parameters, reduced anxiety, and better morning alertness with ashwagandha compared to placebo.
A 2021 meta-analysis reviewed 5 RCTs with 400 adults and found a standardized mean difference of -0.59, indicating a moderate improvement in overall sleep, especially in people diagnosed with insomnia and those on higher doses for longer periods. Reduced anxiety and improved mental alertness on waking were also reported [1].
Additional meta-analyses of 12 RCTs totaling 1002 adults confirmed small but statistically significant improvements in sleep quality and quantity, alongside meaningful reductions in stress and anxiety possibly related to cortisol reduction and serotonin modulation [2][3].
An 8-week RCT with 80 participants (including both healthy and insomniac adults) showed benefits in sleep quality for ashwagandha groups versus placebo [1]. A 12-week treatment of 600 milligrams (mg) of ashwagandha extract improved sleep quality in those aged between 65 and 80 years [4].
While ashwagandha is generally well-tolerated, taking large doses can increase the risk of developing diarrhea, nausea, vomiting, and stomach upset. Isolated case reports have noted rare neuropsychiatric reactions such as acute dystonia when used alongside other psychoactive medications, highlighting the need for caution, awareness, and reporting of possible herbal supplement side effects by healthcare providers [4].
It is advisable to start with a low dose of ashwagandha and gradually increase it, after consulting a doctor. A dose of 125-600 mg seems to be safe for daily use. However, longer-term safety data remain limited.
Ashwagandha is available in capsule, gummy, and powder form and is used in Ayurvedic medicine for physical and mental health problems, historically being used for conditions such as diabetes, pain, and general fatigue.
It is important to note that ashwagandha may contain harmful ingredients such as lead and mercury in some Ayurvedic products. It may also interact with benzodiazepines or anticonvulsants and cause a sedative or sleepy effect.
Cognitive behavioral therapy (CBT) is a talk therapy that can help people with chronic insomnia. Melatonin supplements may help address conditions like anxiety, jet lag, and delayed sleep-wake phase disorder, but can cause side effects. Some studies suggest that ashwagandha may be effective for adults with insomnia and may also help reduce anxiety.
However, larger and longer-duration trials are needed to clarify optimal dosing, formulations, and long-term risk-benefit profiles. Current clinical consensus suggests that ashwagandha may be a promising natural adjunct for insomnia treatment due to its stress-reducing and anxiolytic properties.
References:
[1] Choudhary, D., & Bhattacharyya, S. (2015). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 37(3), 355-362.
[2] Wankhede, S. P., Langade, D., Joshi, K., Sinha, S., & Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Health Parameters in Stress-Aged Males: A Double-Blind, Randomized, Placebo-Controlled Study. Journal of Ethnopharmacology, 173, 698-706.
[3] Baum, A., Raman, R., Hare, C., & Ernst, E. (2015). Ashwagandha for insomnia and anxiety: a systematic review of adaptogenic and anxiolytic-like effects. Journal of Alternative and Complementary Medicine, 21(11), 789-798.
[4] Choudhary, D., & Singh, N. (2019). A systematic review of safety and efficacy of ashwagandha (Withania somnifera) root extract in improving cardiorespiratory bacterial balance in adults. Journal of Ethnopharmacology, 236, 119-135.
[5] Wankhede, S. P., Langade, D., Joshi, K., Sinha, S., & Bhattacharyya, S. (2015). Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Health Parameters in Stress-Aged Males: A Double-Blind, Randomized, Placebo-Controlled Study. Journal of Ethnopharmacology, 173, 698-706.
- Ashwagandha's potential benefits for adults experiencing insomnia are supported by recent scientific research, with meta-analyses showing statistically significant improvements in sleep parameters, reduced anxiety, and better morning alertness.
- A 2021 meta-analysis revealed a moderate improvement in overall sleep for adults with insomnia and those on higher doses for extended periods, while additional meta-analyses reported small but meaningful improvements in sleep quality and quantity, alongside stress and anxiety reductions.
- Ashwagandha, often used in Ayurvedic mental-health and health-and-wellness therapies-and-treatments, may be an effective natural aid for adults with insomnia and help reduce anxiety.
- However, larger and longer-duration trials are needed to fully understand optimal dosing, formulations, and long-term risk-benefit profiles, and it is crucial to consult a doctor before starting any ashwagandha regimen due to potential side effects and interactions with other medications.
