Ashwagandha for Sleep: Improve The Quality of Your Sleep at Night
Ashwagandha For Sleep
Today I wanted to do an article about Ashwagandha for sleep because this herb has been used for thousands of years as a way to relieve stress and promote quality sleep.
We are living in stressful times. There are constant distractions which cause stress.
Tight deadlines at work, awkward working shifts, long working hours and relationship problems!
Where is the peace of mind in all that? What all this affects the most are your sleeping patterns and sleeping habits.
Does that sound familiar? If the answer is yes then you’re not alone. In fact, a study from the Center for Disease Control states that between 50 and 70 million US adults suffer from sleep issues.
Who has got the time to sleep when there is so much pending to do, right?
Before you try to be a Superman and do everything, listen to your tired body for once and take care of it.
You may not realize this but sleep deprivation is breaking you both physically, hormonally and mentally.
If you don’t want to pop a handful of medicines to get a good night sleep and want some natural solution, this article is just the right thing for you.
This article will explain how you can get the right amount of sleep without having to be taking sleeping pills. So stick around to find out how Ashwagandha can benefit you!
Ashwagandha For Sleep
Ashwagandha comes from Withania somnifera plant, which has small greenish-yellow flowers, oval green leaves, and orange-red fruit.
All the parts of the plant are used but the root is most commonly used for herbal preparations.
This herb contains saponins, iron, and alkaloids. Studies have shown that the relaxant effect of this herb is mainly due to its effect on the brain.
Ashwagandha also has adaptogenic properties, which means that it strengthens the immune system and fights stress in the body.
All of this is good news for men wanting to boost testosterone because excessive stress is a big enemy to T-Levels.
Ashwagandha Studies
Following are some studies that prove that ashwagandha facilitates sleep:
In a study published in 2009, 300 milligrams of ashwagandha was given to human subjects who had been diagnosed with severe anxiety. The controlled group was given standard psychotherapy for reducing anxiety. The results were obtained and compared. The research showed that the people who had consumed ashwagandha had greater anxiety reduction and better sleep; the ratio was 50% more than the group who had received psychotherapy.
A study was recently published in the Indian Journal of Psychological Medicine in which 64 individuals were divided into two groups. The first group was given ashwagandha and the second group was given a placebo. The results from both groups were compared after 60 days. The study showed that the ashwagandha subjects had lower scores on the “Perceived Stress Scale” as compared to the placebo group. They also had low serum levels of cortisol. The research team stated in the conclusion that Ashwagandha is beneficial at reducing stress and improving the quality of sleep.
Another study was done to see the effect of ashwagandha on the sleep-wake cycle. The subjects were divided into eleven different groups. One of these groups was given ashwagandha whereas the other groups were given different drugs like muscimol, picrotoxin, and flumazenil. Results of the study showed that ashwagandha root extract can improve the sleep when given with other medications like diazepam. The study showed that Ashwagandha has hypnotic effects.
Depression also leads to sleep disorders. Ashwagandha can be used to treat depression. A study was published in the December issue of “Phytomedicine” in which the researchers discovered that ashwagandha has antidepressant action. In the study, subjects were given either imipramine (a common antidepressant) or ashwagandha. The results were quite similar. The study showed that ashwagandha can be used as an alternative anti-depressant medication.
A study was also done to find out the tolerability and safety of ashwagandha in healthy individuals. In the study, eighteen healthy individuals were given ashwagandha for 30 days. The symptoms and signs were noted. All the patients tolerated ashwagandha without any side effects except one. One subject had increased libido and increased appetite. Six subjects showed an improvement in their quality of sleep.
Does Ashwagandha have Side Effects?
You might be wondering now if there are any known Ashwagandha side effects.
Many sleeping pills are notorious for having negative side effects and also can be very addictive.
That’s why many people don’t take any supplements to help with insomnia. Ashwagandha doesn’t cause addiction. But it does have some side effects which should be kept in mind.
You should avoid taking ashwagandha if you suffer from any of the following symptoms:
Low Blood pressure
High Blood pressure
Ulcers
Lupus
Thyroid disorders
Multiple sclerosis
You should also avoid the intake of Ashwagandha with sedatives like Valium because you may get over-sedated and suffer from circulatory issues.
You should always consult with your doctor before taking Ashwagandha.
Some people are also allergic to ashwagandha. You shouldn’t take ashwagandha if you are allergic to tomatoes, pepper, potatoes or other nightshade family members.
Pregnant women should also avoid using this herb.
How To Take Ashwagandha Before Bed
Ashwagandha is available in health food stores in powdered form. The dosage is about 300 mg per day.
Many health experts recommend making a tea of the root. Just boil one teaspoon of the powdered root for 15 minutes and drink it three times a day.
Ashwagandha is also available in tablet form at three different dosage levels.
The strongest and the safest is daily consumption around 6000 mg, broken into three times a day.
If you want a moderate emotional lift then you should take between 500 – 1500 mg per day and build up from there.
You should take ashwagandha about 30 minutes before bedtime to get some deep sleep.
You can also mix the tablets in a hot beverage. Anxiety and anxious thoughts will quickly go away.
You will sleep better and be helping your body to produce healthy amounts of testosterone and growth hormone.
This is my recommended Ashwagandha Product from Dr Mercola
However, some people have better results using ashwagandha powder in smoothies, sauces, and teas.
Here is an organic ashwagandha powder that can be used in teas and smoothies.
Conclusion
I hope this article has opened your eyes to some of the studies that support the reasons to use Ashwagandha for sleep.
Just remember to cycle this herb so that your body does not build up a tolerance to it.
