아쉬와간다 관련 입면 장애
B 근거 적어도 하나의 무작위 시험이 이를 지지하며, 대체로 일관된 결과를 보입니다.총 454명의 참여자를 대상으로 한 6건의 연구(RCT 3건)에 근거합니다. 6건 중 6건의 연구에서 긍정적인 효과가 나타났습니다.
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B
결론
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
효과: 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
효과: 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
효과: 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
효과: 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
효과: 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
효과: Significant increase in NREM sleep in a dose-dependent manner
None
Key Statistics
6
연구
454
참여자
↑
Positive
B
등급
Referenced Papers
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 인용
Preventive nutrition and …
2022
18 인용
Journal of ethnopharmacology
2021
58 인용
Ayu
2020
5 인용
Cureus
2019
101 인용
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
일반적으로 사용되는 용량
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
상한량: Not established; studied up to 1,200 mg/day
연구에서 사용된 용량
| 용량 | 기간 | 효과 | 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 | -- |
권장 복용 시간: 1-2 hours before bed
Safety & Side Effects
보고된 부작용
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
알려진 상호작용
- ● 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
일일 최대 섭취 허용량: Not established; studied up to 1,200 mg/day
건강기능식품을 복용하기 전에 반드시 의료 전문가와 상담하십시오.
Frequently Asked Questions
Does 아쉬와간다 help with 입면 장애?
Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that 아쉬와간다 may support 입면 장애 management. Our evidence grade is B (Good Evidence).
How much 아쉬와간다 should I take for 입면 장애?
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 아쉬와간다?
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 아쉬와간다 and 입면 장애?
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
아쉬와간다 다른 건강 상태에 대한 근거
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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