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Ashwagandha root works primarily by reducing stress and anxiety, two major factors that disrupt sleep. Its active ingredient, withanolide, promotes relaxation by regulating levels of the stress hormone cortisol, which helps prepare the body for restful rest. Ashwagandha's effects on sleep are also attributed to its ability to balance neurotransmitters, including GABA, an essential amino acid for calming the nervous system.
Ashwagandha and its benefits
Ashwagandha is a perennial plant native to India, traditionally used for thousands of years in Ayurvedic medicine for its adaptogenic properties. Adaptogens are natural substances that help the body adapt to stress and maintain balance. Ashwagandha is notable for its ability to support the immune system, reduce inflammation, and improve the body's resistance to stressors.
Its benefits include better stress management, reduced anxiety, improved sleep quality , and increased energy and vitality. It is also known for its positive effects on concentration, memory, and reduction of depressive symptoms.
When to take ashwagandha for sleep?
To maximize the sleep-promoting effects of ashwagandha, it is recommended to consume it at the end of the day. The ideal dosage generally varies between 300 and 600 mg of standardized extract, taken approximately 30 minutes to an hour before bedtime. This practice allows the body to fully benefit from the relaxing effects of the plant as you prepare to sleep.
Morning or evening: when is the best time to take ashwagandha?
Although ashwagandha can be taken at any time of the day depending on specific needs (energy in the morning or relaxation in the evening), its use in the evening is particularly recommended for those looking to improve their sleep. This adaptogenic herb can be integrated into an evening routine to promote faster falling asleep and better quality sleep.
Effects and duration of an ashwagandha treatment
The effects of ashwagandha on sleep are not felt immediately. It is common to see a noticeable improvement after a few days to a few weeks of treatment. An ashwagandha treatment can last between 6 and 8 weeks, with the possibility of repeating the treatment after a break, depending on individual needs. It is essential to consult a doctor before starting a treatment, especially for people on medication or pregnant women.
Considerations and precautions
Ashwagandha is generally well tolerated, but it is recommended to consult a healthcare professional before starting a treatment, in particular to avoid drug interactions or contraindications for certain health conditions. In addition, to maximize the benefits, it is advisable to choose ashwagandha from organic farming, guaranteeing superior quality and the absence of contaminants.
