Ashwagandha cho Khó Đi Vào Giấc Ngủ

Q: Does Ashwagandha help with Khó Đi Vào Giấc Ngủ?

Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Khó Đi Vào Giấc Ngủ management. Our evidence grade is B (Good Evidence).

Q: How much Ashwagandha should I take for Khó Đi Vào Giấc Ngủ?

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 Khó Đi Vào Giấc Ngủ?

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.

Dựa trên 6 nghiên cứu (3 RCTs) với 454 người tham gia. 6/6 nghiên cứu cho thấy tác động tích cực.

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Kết luận

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 so với: Placebo Hiệu quả: 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) so với: Placebo Hiệu quả: 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 so với: Placebo Hiệu quả: 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 so với: Placebo Hiệu quả: 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 so với: Placebo Hiệu quả: 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 so với: Placebo Hiệu quả: Significant increase in NREM sleep in a dose-dependent manner None

Key Statistics

Nghiên cứu

454

Người tham gia

↑

Positive

Xếp hạng

Referenced Papers

Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis. Meta-Analysis

Human psychopharmacology 2024 9 trích dẫn

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 trích dẫn

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 trích dẫn

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

Ayu 2020 5 trích dẫn

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

Cureus 2019 101 trích dẫn

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

PloS one 2017 57 trích dẫn

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Liều lượng thường dùng

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

Giới hạn trên: Not established; studied up to 1,200 mg/day

Liều lượng đã nghiên cứu

Liều lượng	Thời gian	Hiệu quả	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	--

Thời điểm dùng tốt nhất: 1-2 hours before bed

Safety & Side Effects

Tác dụng phụ đã được báo cáo

⚠ Drowsiness
⚠ GI upset
⚠ Diarrhea
⚠ Headache

Tương tác đã biết

● 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

Mức hấp thụ tối đa cho phép: Not established; studied up to 1,200 mg/day

Luôn tham khảo ý kiến bác sĩ trước khi bắt đầu sử dụng bất kỳ thực phẩm bổ sung nào.Luôn tham khảo ý kiến chuyên gia y tế trước khi sử dụng bất kỳ thực phẩm chức năng nào.

Frequently Asked Questions

Does Ashwagandha help with Khó Đi Vào Giấc Ngủ?

Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that Ashwagandha may support Khó Đi Vào Giấc Ngủ management. Our evidence grade is B (Good Evidence).

How much Ashwagandha should I take for Khó Đi Vào Giấc Ngủ?

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 Khó Đi Vào Giấc Ngủ?

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

Các thành phần khác cho Khó Đi Vào Giấc Ngủ

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

Ashwagandha cho các tình trạng khác

Mất Ngủ A Vấn Đề Giấc Ngủ Do Lo Âu B

Đánh giá nhanh

Dựa trên 6 nghiên cứu (3 RCTs) với 454 người tham gia. 6/6 nghiên cứu cho thấy tác động tích cực.

Evidence Strength72%

High confidence

Phân tích nghiên cứu

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

So sánh lựa chọn thay thế

Xem các thành phần khác so sánh như thế nào cho tình trạng này.

Xem tất cả thành phần cho Khó Đi Vào Giấc Ngủ

Tìm hiểu thêm

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