南非醉茄（Ashwagandha） 用于 入睡困难
B基于6项研究（3项RCT），共454名参与者。6/6项研究显示积极效果。
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B
结论
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
效果: 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
效果: 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
效果: 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
效果: 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
效果: 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
效果: Significant increase in NREM sleep in a dose-dependent manner
None
Key Statistics
6
研究数量
454
受试者
↑
Positive
B
等级
Referenced Papers
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.
Meta-Analysis
Human psychopharmacology
2024
9 次引用
Preventive nutrition and …
2022
18 次引用
Journal of ethnopharmacology
2021
58 次引用
Ayu
2020
5 次引用
Cureus
2019
101 次引用
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
常用剂量
- sleep:
- 300-600 mg KSM-66 or Sensoril, before bed
上限： Not established; studied up to 1,200 mg/day
研究中使用的剂量
| 剂量 | 持续时间 | 效果 | 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 | -- |
最佳服用时间： 1-2 hours before bed
Safety & Side Effects
已报告的副作用
- ⚠ Drowsiness
- ⚠ GI upset
- ⚠ Diarrhea
- ⚠ Headache
已知相互作用
- ● 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
可耐受最高摄入量： Not established; studied up to 1,200 mg/day
在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
Frequently Asked Questions
Does 南非醉茄（Ashwagandha） help with 入睡困难?
Based on 6 studies with 454 participants, there is moderate evidence from clinical studies that 南非醉茄（Ashwagandha） may support 入睡困难 management. Our evidence grade is B (Good Evidence).
How much 南非醉茄（Ashwagandha） should I take for 入睡困难?
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 南非醉茄（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 南非醉茄（Ashwagandha） and 入睡困难?
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
其他成分用于 入睡困难
南非醉茄（Ashwagandha） 用于其他健康状况
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