Ashwagandha के लिए अनिद्रा
A30 अध्ययनों (4 meta-analyses, 5 RCTs) पर आधारित, में कुल 1,810 प्रतिभागियों के साथ। 29/30 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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A
निष्कर्ष
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
बनाम: None
Outcome: None
प्रभाव: None
None
जनसंख्या: 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
बनाम: Placebo
प्रभाव: 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
बनाम: Placebo
प्रभाव: 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
बनाम: Placebo
प्रभाव: 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)
बनाम: Placebo
प्रभाव: 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)
बनाम: Placebo
प्रभाव: None
None
Key Statistics
31
अध्ययन
1810
प्रतिभागी
↑
Positive
A
ग्रेड
Referenced Papers
Nutrients
2026
Pharmaceuticals (Basel, Switzerland)
2026
Journal of ethnopharmacology
2025
9 उद्धरण
Naunyn-Schmiedeberg's archives of …
2025
4 उद्धरण
BJPsych open
2025
2 उद्धरण
Cureus
2025
1 उद्धरण
Advances in therapy
2025
Journal of ethnopharmacology
2024
10 उद्धरण
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 उद्धरण
Nutrients
2024
6 उद्धरण
Clocks & sleep
2024
6 उद्धरण
International journal of …
2023
43 उद्धरण
Journal of food …
2023
17 उद्धरण
Child and adolescent …
2023
5 उद्धरण
Medicinal herbs for the treatment of anxiety: A systematic review and network meta-analysis.
Meta-Analysis
Pharmacological research
2022
51 उद्धरण
Journal of biomolecular …
2022
25 उद्धरण
Preventive nutrition and …
2022
18 उद्धरण
Current neuropharmacology
2021
129 उद्धरण
Journal of ethnopharmacology
2021
69 उद्धरण
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.
Meta-Analysis
PloS one
2021
64 उद्धरण
Journal of ethnopharmacology
2021
58 उद्धरण
Planta medica
2021
41 उद्धरण
The journal of …
2021
38 उद्धरण
Journal of ethnopharmacology
2021
18 उद्धरण
Journal of ethnopharmacology
2020
85 उद्धरण
Ayu
2020
5 उद्धरण
Cureus
2019
101 उद्धरण
GABA-modulating phytomedicines for anxiety: A systematic review of preclinical and clinical evidence.
Systematic Review
Phytotherapy research : …
2018
95 उद्धरण
Medicine
2018
14 उद्धरण
PloS one
2017
57 उद्धरण
Journal of ethnopharmacology
2015
73 उद्धरण
Biological & pharmaceutical …
2014
110 उद्धरण
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
सामान्य रूप से उपयोग की जाने वाली खुराकें
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
अधिकतम सीमा: Not established; studied up to 1,200 mg/day
अनुसंधान में अध्ययन की गई खुराकें
| खुराक | अवधि | प्रभाव | 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 |
सेवन का सर्वोत्तम समय: 1-2 hours before bed
Safety & Side Effects
रिपोर्ट किए गए दुष्प्रभाव
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
ज्ञात अंतःक्रियाएँ
- ● 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
सहनीय अधिकतम सेवन: Not established; studied up to 1,200 mg/day
कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।
Frequently Asked Questions
Does Ashwagandha help with अनिद्रा?
Based on 31 studies with 1,810 participants, there is strong evidence from multiple clinical trials that Ashwagandha may support अनिद्रा management. Our evidence grade is A (Strong Evidence).
How much Ashwagandha should I take for अनिद्रा?
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 अनिद्रा?
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
इसके लिए अन्य सामग्री अनिद्रा
Ashwagandha अन्य स्वास्थ्य स्थितियों के लिए
FDA अस्वीकरण: इन कथनों का Food and Drug Administration द्वारा मूल्यांकन नहीं किया गया है। इस वेबसाइट पर उत्पादों और जानकारी का उद्देश्य किसी बीमारी का निदान, उपचार, इलाज या रोकथाम नहीं है। प्रस्तुत साक्ष्य ग्रेड प्रकाशित पीयर-रिव्यूड अनुसंधान के हमारे विश्लेषण पर आधारित हैं और चिकित्सा सलाह नहीं हैं। कोई भी सप्लीमेंट शुरू करने से पहले हमेशा अपने स्वास्थ्य सेवा प्रदाता से परामर्श करें।