アシュワガンダ ： 入眠困難
B合計454名の参加者を対象とした6件の研究（RCT 3件を含む）に基づく。6件中6件の研究で肯定的な効果が示されている。
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B
結論
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
効果: 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
効果: 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
効果: 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
効果: 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
効果: 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
効果: Significant increase in NREM sleep in a dose-dependent manner
None
Key Statistics
6
研究数
454
参加者数
↑
Positive
B
グレード
Referenced Papers
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 件の引用
Preventive nutrition and …
2022
18 件の引用
Journal of ethnopharmacology
2021
58 件の引用
Ayu
2020
5 件の引用
Cureus
2019
101 件の引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
一般的な使用量
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
上限量： Not established; studied up to 1,200 mg/day
研究で検討された用量
| 用量 | 期間 | 効果 | 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 | -- |
推奨摂取タイミング： 1-2 hours before bed
Safety & Side Effects
報告されている副作用
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
既知の相互作用
- ● 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
耐容上限摂取量： Not established; studied up to 1,200 mg/day
サプリメントの摂取を開始する前に、必ず医療専門家にご相談ください。
Frequently Asked Questions
Does アシュワガンダ help with 入眠困難?
Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that アシュワガンダ may support 入眠困難 management. Our evidence grade is B (Good Evidence).
How much アシュワガンダ should I take for 入眠困難?
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 アシュワガンダ?
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 アシュワガンダ and 入眠困難?
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
アシュワガンダ 他の症状・状態について
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