Ashwagandha for Insomnia
ABased on 31 studies (4 meta-analyses, 5 RCTs) with 1,810 total participants. 30/31 studies show positive effects.
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A
The Bottom Line
Ashwagandha is one of the most well-researched herbal supplements for insomnia, with strong and consistent evidence that it may support better sleep quality.
- 29 out of 30 studies show positive effects, including 5 RCTs and 4 meta-analyses
- Grade A evidence — the highest level of support among sleep supplements
- Works through multiple pathways including GABA receptors, histamine modulation, and stress reduction
- Both healthy adults and people with insomnia have shown improvements in clinical trials
Key Study Findings
Review
The Clinical Implications of Ashwagandha (Withania somnifera L.) with a Special Reference to Side Effects-A …
Dose: None
vs: None
Outcome: None
Effect: None
None
Population: narrative review of ashwagandha clinical trials and basic research (1994-present)
Review
Integrative sleep management: from molecular pathways to conventional and herbal treatments.
Dose: None
vs: Placebo
Effect: None
None
preclinical animal/in vitro study
Ashwagandha (Withania somnifera (L.) dunal) root extract containing withanolide a alleviates depression-like behavior in mice …
Dose: 60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL
vs: Placebo
Effect: None
None
RCT
n=90
12 weeks
Double-blind
A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep …
Dose: 125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily
vs: Placebo
Effect: None
< 0.05
Meta-analysis
n=713
8 weeks
Double-blind
The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: …
Dose: 600 mg/day (median)
vs: Placebo
Effect: SMD=-1.13 (anxiety, outlier-corrected); SMD=-1.28 (depression); SMD=-0.95 (stress); SMD=-1.35 (sleep
None
Case Report
n=1
Unmasking Potential Withdrawal Effects of Ashwagandha: A Case Report and Review.
Dose: Ashwagandha extract 600 mg/day (prior to discontinuation)
vs: Placebo
Effect: None
None
Key Statistics
31
Studies
1810
Participants
↑
Positive
A
Grade
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 citations
Naunyn-Schmiedeberg's archives of …
2025
4 citations
BJPsych open
2025
2 citations
Cureus
2025
1 citations
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 citations
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 citations
Nutrients
2024
6 citations
Clocks & sleep
2024
6 citations
International journal of …
2023
43 citations
Journal of food …
2023
17 citations
Child and adolescent …
2023
5 citations
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 citations
Journal of biomolecular …
2022
25 citations
Preventive nutrition and …
2022
18 citations
Current neuropharmacology
2021
129 citations
Journal of ethnopharmacology
2021
69 citations
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 citations
Journal of ethnopharmacology
2021
58 citations
Planta medica
2021
41 citations
The journal of …
2021
38 citations
Journal of ethnopharmacology
2021
18 citations
Journal of ethnopharmacology
2020
85 citations
Ayu
2020
5 citations
Cureus
2019
101 citations
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 citations
Medicine
2018
14 citations
PloS one
2017
57 citations
Journal of ethnopharmacology
2015
73 citations
Biological & pharmaceutical …
2014
110 citations
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Commonly Used Dosages
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
Upper limit: Not established; studied up to 1,200 mg/day
Dosages Studied in Research
| Dosage | Duration | Effect | N |
|---|---|---|---|
| None | -- | Positive | -- |
| None | -- | Positive | -- |
| 60 and 100 mg/kg (mice); 100 and 200 µg/mL (HT-22 cells); withanolide A 1.56 and 3.12 µg/mL | -- | Positive | -- |
| 125 mg Zenroot (Ashwagandha with 1.5% total withanolides) daily | 12 weeks | Positive | 90 |
| 600 mg/day (median) | 8 weeks | Positive | 713 |
| Ashwagandha extract 600 mg/day (prior to discontinuation) | -- | Negative | 1 |
| ashwagandha 250 mg/day, ashwagandha 250 mg + tryptophan 175 mg/day, or ashwagandha 600 mg/day (250 m | 13 weeks | Positive | 52 |
| varies across included RCTs | -- | Positive | 254 |
Best taken: 1-2 hours before bed
Safety & Side Effects
Reported Side Effects
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
Known Interactions
- ● Thyroid medications — ashwagandha may increase thyroid hormone levels
- ● Immunosuppressants — ashwagandha may stimulate immune activity
- ● Sedatives — potential additive drowsiness
- ● Blood sugar medications — may lower blood glucose
Tolerable upper intake: Not established; studied up to 1,200 mg/day
Always consult your healthcare provider before starting any supplement.
Frequently Asked Questions
Does Ashwagandha help with Insomnia?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that Ashwagandha may support Insomnia management. Our evidence grade is A (Strong Evidence).
How much Ashwagandha should I take for Insomnia?
Studies have used various dosages. A commonly studied range is 300-600 mg KSM-66 or Sensoril, before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of Ashwagandha?
Reported side effects may include Drowsiness, GI upset, Diarrhea, Headache. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for Ashwagandha and Insomnia?
We rate the evidence as Grade A (Strong Evidence). This rating is based on 31 peer-reviewed studies with 1,810 total participants. The overall direction of effect is positive.
Related Evidence
Other ingredients for Insomnia
Ashwagandha for other conditions
FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.