SleepCited

Ashwagandha for Sleep Onset Difficulty

B Moderate

Based on 6 studies (3 RCTs) with 454 total participants. 6/6 studies show positive effects.

Key Statistics

6

Studies

454

Participants

↑

Positive

B Moderate

Grade

Referenced Papers

Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Meta-Analysis
Human psychopharmacology 2024 9 citations
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 citations
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 citations
Efficacy of Brimhana Nasya and Ashwagandha (Withania somnifera (L.) Dunal) root powder in primary insomnia in elderly male: A randomized … Other
Ayu 2020 5 citations
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Other
Cureus 2019 101 citations
Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction. Other
PloS one 2017 57 citations

Dosage & Usage

Commonly Used Dosages

sleep:
300-600 mg KSM-66 or Sensoril, before bed

Upper limit: Not established; studied up to 1,200 mg/day

Dosages Studied in Research

Dosage Süre Effect 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 --

Best taken: 1-2 hours before bed

Safety & Side Effects

Reported Side Effects

  • ⚠ Drowsiness
  • ⚠ GI upset
  • ⚠ Diarrhea
  • ⚠ Headache

Known Interactions

  • ● 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

Tolerable upper intake: Not established; studied up to 1,200 mg/day

Always consult your healthcare provider before starting any supplement.

Frequently Asked Questions

Does Ashwagandha help with Sleep Onset Difficulty?
Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Sleep Onset Difficulty management. Our evidence grade is B (Moderate).
How much Ashwagandha should I take for Sleep Onset Difficulty?
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 Sleep Onset Difficulty?
We rate the evidence as Grade B (Moderate). This rating is based on 6 peer-reviewed studies with 454 total participants. The overall direction of effect is positive.

Related Evidence

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.