Ashwagandha के लिए नींद शुरू होने में कठिनाई
B6 अध्ययनों (3 RCTs) पर आधारित, में कुल 454 प्रतिभागियों के साथ। 6/6 अध्ययन सकारात्मक प्रभाव दिखाते हैं।
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B
निष्कर्ष
Research suggests ashwagandha may help you fall asleep faster, with multiple well-designed clinical trials consistently showing reduced time to fall asleep.
- All 6 studies show positive effects, including 3 RCTs with 454 total participants
- A 2024 meta-analysis confirmed benefits for sleep onset
- Active compound triethylene glycol from ashwagandha leaves has been identified as a sleep-inducing agent
- Benefits observed in both healthy adults and people diagnosed with insomnia
Key Study Findings
systematic review and meta-analysis
n=254
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Dose: varies across included RCTs
बनाम: Placebo
प्रभाव: HAM-A MD = -5.96 (95% CI -10.34, -1.59); significant improvements in SOL, TST, PSQI, SE; no signific
0.008 (HAM-A)
animal_study
Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in …
Dose: 10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden)
बनाम: Placebo
प्रभाव: At 50 mg/kg: 34% decrease in sleep onset time (p<0.0001); 47% increase in sleep duration (p<0.0001);
<0.0001
Randomized Controlled Trial
n=80
8 weeks
Double-blind
Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers …
Dose: None
बनाम: Placebo
प्रभाव: None
SOL p=0.013; HAM-A p<0.05; men
RCT
n=60
4 weeks
Open-label
Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia …
Dose: None
बनाम: Placebo
प्रभाव: None
p<0.0001
Randomized Controlled Trial
n=60
10 weeks
Double-blind
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, …
Dose: 300 mg twice daily
बनाम: Placebo
प्रभाव: SOL: 29.00 vs 33.94 min (placebo) at 10 weeks; SE: 83.48 vs 79.68
p=0.019 (SOL); p=0.002 (sleep
In Vitro
Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction.
Dose: 10-30 mg/mouse (triethylene glycol); water extract of Ashwagandha leaves
बनाम: Placebo
प्रभाव: Significant increase in NREM sleep in a dose-dependent manner
None
Key Statistics
6
अध्ययन
454
प्रतिभागी
↑
Positive
B
ग्रेड
Referenced Papers
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 उद्धरण
Preventive nutrition and …
2022
18 उद्धरण
Journal of ethnopharmacology
2021
58 उद्धरण
Ayu
2020
5 उद्धरण
Cureus
2019
101 उद्धरण
PloS one
2017
57 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 |
|---|---|---|---|
| varies across included RCTs | -- | Positive | 254 |
| 10, 25, or 50 mg/kg body weight ashwagandha extract (AE, 35% withanolide glycosides, Shoden) | -- | Positive | -- |
| None | 8 weeks | Positive | 80 |
| None | 4 weeks | Positive | 60 |
| 300 mg twice daily | 10 weeks | Positive | 60 |
| 10-30 mg/mouse (triethylene glycol); water extract of Ashwagandha leaves | -- | Positive | -- |
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 नींद शुरू होने में कठिनाई?
Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support नींद शुरू होने में कठिनाई management. Our evidence grade is B (Good Evidence).
How much Ashwagandha should I take for नींद शुरू होने में कठिनाई?
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 नींद शुरू होने में कठिनाई?
We rate the evidence as Grade B (Good Evidence). This rating is based on 6 peer-reviewed studies with 454 total participants. The overall direction of effect is positive.
Related Evidence
इसके लिए अन्य सामग्री नींद शुरू होने में कठिनाई
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।