Ashwagandha untuk Kesulitan Onset Tidur

Q: 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).

Q: 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.

Q: 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.

Q: 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.

Berdasarkan 6 studi (3 RCTs) dengan 454 peserta secara total. 6/6 studi menunjukkan efek positif.

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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

Studi

454

Peserta

↑

Positive

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

Hydroalcoholic Extract of Ashwagandha Improves Sleep by Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern in In Vitro - In Vivo … Other

Preventive nutrition and … 2022 18 sitasi

Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, … RCT

Journal of ethnopharmacology 2021 58 sitasi

Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … Other

Ayu 2020 5 sitasi

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Other

Cureus 2019 101 sitasi

Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. Other

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

Magnesium Glycinate A Vitamin B6 A Seng A Melatonin A Hops A L-Theanine A

Ashwagandha untuk kondisi lain

Insomnia A Masalah Tidur Terkait Kecemasan B

Kesimpulan Singkat

Berdasarkan 6 studi (3 RCTs) dengan 454 peserta secara total. 6/6 studi menunjukkan efek positif.

Evidence Strength72%

High confidence

Rincian Studi

RCT (1)Meta (1)Other (4)

Bandingkan Alternatif

Lihat bagaimana bahan lain dibandingkan untuk kondisi ini.

Lihat semua bahan untuk Kesulitan Onset Tidur

Pelajari Lebih Lanjut

Penafian FDA: Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.