Ashwagandha and sleep quality: What’s behind It?

Once again, you’ve had a restless night, tossing and turning, overthinking unnecessarily, and struggling to find inner calm? Welcome to the club! Sleepless nights are part of daily life for many people. Stress, constant hustle, and digital distractions are all part of modern living, but over time, they steal the rest our bodies need. It’s no wonder that natural remedies like Ashwagandha are gaining increasing attention. But what is really behind this ancient medicinal plant, and can it truly improve our sleep quality? You’ll find out all this and more in today’s blog post.

Why Sleep Problems Are a Widespread Phenomenon

Sleep problems are, unfortunately, part of modern society and affect more people than one might think. Many of us fondly remember childhood days, when we would collapse into bed exhausted after a long day of play, sleeping 10–12 hours and waking up refreshed to explore the world again. Sadly, this becomes less common in adulthood. “Sleeping like a baby” is increasingly rare.

And for good reason: daily stress—whether at work, home, or in social settings—packed schedules, responsibilities in multiple areas of life, worries about the future, and countless other pressures often drain our energy, which in turn impacts sleep quality. Add to this inner restlessness and questions like “Have I done enough?”, “How can I motivate myself more?” or “What if I don’t meet my own expectations?”—these thoughts can easily catch up with us and throw us off balance. Most sleep disturbances are not caused by medical conditions but are the result of lifestyles that leave little room for rest.

According to a Statista survey, around 40% of people in Germany generally do not get enough sleep, and over a fifth feel their sleep quality is poor or very poor, affecting productivity at school or work. ¹

These figures are worrying but, unfortunately, they reflect reality. Sleep is essential for the body, helping both body and mind to regenerate and renew cells. This affects immune function, concentration, and mood. The consequences of sleep deprivation can be serious, including chronic fatigue, susceptibility to stress, mental impairment, restlessness, irritability, and poor concentration.

As a result, more and more people are turning to phytotherapy—the use of plant-based remedies—to naturally restore balance to body and mind. One particularly popular option is Ashwagandha, a medicinal plant from Ayurvedic medicine known for its calming and stress-reducing effects. While Ashwagandha has been used for millennia, its modern popularity has been boosted by social media trends, fitness influencers, and targeted marketing in the wellness and health sectors, promoting it as a natural aid for stress relief, energy, and improved sleep.

A Brief Overview: What Is Ashwagandha?

Ashwagandha is one of the most fascinating nightshade plants found in Africa and Asia, used in traditional Ayurvedic medicine for thousands of years. Originally from India, it has been used to combat stress and restlessness, as well as sleep problems. Hence, it earned the nickname “sleep berry,” by which it is still known today. Other names include winter cherry or Indian ginseng. Interestingly, it’s not the berries that are used, but the roots.

So, what makes this plant so special, and what active compounds does it contain? A combination of secondary plant compounds, minerals, and vitamins gives Ashwagandha a wide range of positive effects. It contains potassium, zinc, iron, and vitamin C, contributing to its anti-inflammatory, immune-supporting, and stress-resilient properties. A true boon for anyone wanting to do something beneficial for their body.

Scientific Evidence: Ashwagandha and Sleep

Science has also recognised the relevance and rising popularity of Ashwagandha, making it a focus of research. Some studies suggest that Ashwagandha can have positive effects on adults with sleep disturbances. Examples include:

• A meta-analysis of five randomised controlled trials with 400 participants found that Ashwagandha extract had a small but significant effect on overall sleep. The effect was most pronounced in adults diagnosed with insomnia, taking 600 mg/day or more for eight weeks or longer. It also improved mental alertness upon waking, with no serious side effects reported. ²
  

• Since non-restorative sleep affects around 10% of the global population, a study investigated how Ashwagandha extract could improve sleep quality in people with this condition. The Ashwagandha group saw a 72% improvement in sleep quality, compared to 29% in the placebo group. Activity monitoring showed significant improvements in sleep efficiency, total sleep time, sleep latency, and wakefulness after sleep onset. Quality of life measures also improved in terms of physical health and mental well-being. ³
  

• A 2023 study with 60 healthy students in a 30-day, double-blind, placebo-controlled trial administered 700 mg of a full-spectrum Ashwagandha root extract daily. Despite the shorter duration, the study suggested that Ashwagandha may require longer use to reach full potential. Nonetheless, improvements in stress and sleep-related outcomes were observed within 30 days. ⁴
  
  Overall, studies indicate that Ashwagandha can regulate certain body mechanisms, such as reducing stress hormones like cortisol and modulating the nervous system.
  
  

  Anzeige

  

  To product!

How to Take Ashwagandha Correctly

Ashwagandha can be taken in several forms, depending on what suits your lifestyle best. Capsules are popular for their convenience and precise dosing. Powder can be added to smoothies or bowls, though less practical for on-the-go use. Ashwagandha tea is another excellent option to unwind in the evening.

Dosage depends on the form and individual needs, often 250–500 mg per day. Evening intake before bedtime is recommended, starting with a smaller dose and gradually adjusting. Typically, taking it 30–60 minutes before sleep is ideal. Supporting healthy sleep habits—regular sleep schedules, limiting evening screen time, and creating a conducive sleep environment—can further enhance effects.

Ashwagandha and Side Effects

Ashwagandha is generally well tolerated, though rare side effects may include mild gastrointestinal discomfort or drowsiness. Some report reduced emotional intensity with long-term high-dose use, though this has not been scientifically confirmed. It may interact with certain medications, so pregnant or breastfeeding women, or those with specific health conditions, should consult a doctor or pharmacist before use.

Conclusion

If you struggle to fall asleep or want to help your body wind down in the evening, Ashwagandha is worth considering. Known as the “sleep berry,” it supports stress reduction, relaxation, and healthy sleep. When taken at the recommended dose, it is generally safe and rarely causes side effects. Combined with a healthy lifestyle, Ashwagandha can provide calming and balancing benefits.

Sources

1. Statista Research Department. (2025, 27. August). Schlafverhalten in Deutschland . Statista. https://de.statista.com/themen/12418/schlafverhalten/

2. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.

3. Deshpande A, Irani N, Balkrishnan R, Benny IR. A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Med. 2020 Aug;72:28-36. doi: 10.1016/j.sleep.2020.03.012. Epub 2020 Mar 21. PMID: 32540634.

4. O'Connor J, Lindsay K, Baker C, Kirby J, Hutchins A, Harris M. The Impact of Ashwagandha on Stress, Sleep Quality, and Food Cravings in College Students: Quantitative Analysis of a Double-Blind Randomized Control Trial. J Med Food. 2022 Dec;25(12):1086-1094. doi: 10.1089/jmf.2022.0040. Epub 2022 Aug 18. Erratum in: J Med Food. 2023 Apr;26(4):275. doi: 10.1089/jmf.2022.0040.correx. PMID: 35984871.