Ashwagandha untuk Kesulitan Onset Tidur
B Bukti Setidaknya satu uji coba acak mendukung hal ini, dengan hasil yang sebagian besar konsisten.Berdasarkan 6 studi (3 RCTs) dengan 454 peserta secara total. 6/6 studi menunjukkan efek positif.
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B
Kesimpulan
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
vs: Placebo
Efek: 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)
vs: Placebo
Efek: 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
vs: Placebo
Efek: 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
vs: Placebo
Efek: 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
vs: Placebo
Efek: 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
vs: Placebo
Efek: Significant increase in NREM sleep in a dose-dependent manner
None
Key Statistics
6
Studi
454
Peserta
↑
Positive
B
Peringkat
Referenced Papers
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 sitasi
Preventive nutrition and …
2022
18 sitasi
Journal of ethnopharmacology
2021
58 sitasi
Ayu
2020
5 sitasi
Cureus
2019
101 sitasi
PloS one
2017
57 sitasi
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
Dosis yang Umum Digunakan
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
Batas atas: Not established; studied up to 1,200 mg/day
Dosis yang Diteliti dalam Penelitian
| Dosis | Durasi | Efek | 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 | -- |
Waktu terbaik diminum: 1-2 hours before bed
Safety & Side Effects
Efek Samping yang Dilaporkan
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
Interaksi yang Diketahui
- ● 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
Asupan atas yang dapat ditoleransi: Not established; studied up to 1,200 mg/day
Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
Frequently Asked Questions
Does Ashwagandha help with Kesulitan Onset Tidur?
Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Kesulitan Onset Tidur management. Our evidence grade is B (Good Evidence).
How much Ashwagandha should I take for Kesulitan Onset Tidur?
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 Kesulitan Onset Tidur?
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
Bahan lain untuk Kesulitan Onset Tidur
Ashwagandha untuk kondisi lain
References
- [1] Kaneez Fatima et al.. Hum Psychopharmacol. 2024. Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. doi:10.1002/hup.2911 PubMed
- [2] Sindgi Vasudeva Murthy et al.. Prev Nutr Food Sci. 2022. Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo … doi:10.3746/pnf.2022.27.1.108 PubMed
- [3] Deepak Langade et al.. J Ethnopharmacol. 2021. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, … doi:10.1016/j.jep.2020.113276 PubMed
- [4] Upadhyay Atul et al.. Ayu. 2020. Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … doi:10.4103/ayu.AYU_177_19 PubMed
- [5] Deepak Langade et al.. Cureus. 2019. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. doi:10.7759/cureus.5797 PubMed
- [6] Mahesh K Kaushik et al.. PLoS One. 2017. Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. doi:10.1371/journal.pone.0172508 PubMed
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