best time to take it, dose, and what studies measure / Woods Health Blog Woods Health Supplements And Vitamins

If you’ve noticed sleep becoming lighter, more “broken”, or harder to fall into as the years go by, you’re not imagining it. Sleep patterns commonly shift in midlife and later life, and many people start looking for ashwagandha for sleep as a gentler, routine-friendly option alongside the usual sleep basics (less blue light from screens, caffeine timing, and a consistent bedtime).

This article is a practical, evidence-led guide to ashwagandha supplements, focusing on what the research actually measures, the best time to take an ashwagandha extract and sensible dosing.

This content is for general information and is not a substitute for medical advice. If you have persistent insomnia, daytime sleepiness, or you take prescription medicines, speak to your GP or pharmacist before adding herbal supplements to your routine.

What is ashwagandha (and why extracts matter)?

Ashwagandha (Withania somnifera) is an Ayurvedic herb often described as an “adaptogen”—a traditional term for herbs that may support the body’s response to stress.

Most ashwagandha supplements are made from:

• Root extract (common)
• Root + leaf extract (also used in studies)
• Less commonly, root powder (less concentrated)

An ashwagandha extract , such as the Woods Health Ashwagandha extract, is typically more concentrated than the raw herb and is often standardised to contain a certain amount of active plant compounds.

Standardisation matters because two products with the same milligrams of “ashwagandha” can be very different in potency.

Does ashwagandha help with sleep? What the evidence suggests

A very useful overview of five randomised controlled trials (400 adults) found that ashwagandha extract had a small but statistically significant overall benefit on sleep outcomes, with more noticeable effects:

• in people with insomnia
• with higher doses (≥ 600 mg/day)
• and longer use (≥ 8 weeks)

Source: Cheah, K. L. et al., (2021)

There are also individual trials worth knowing about for an older audience:

• A placebo-controlled study in adults aged 65–80 used 600 mg/day ashwagandha root extract for 12 weeks, reporting improvements in self-rated sleep quality and mental alertness on rising.

Source: Kelgane, S. B. et al., (2020)

And several trials measure sleep using both wearable activity monitoring (actigraphy) and questionnaires. For example, a placebo-controlled study published in Sleep Medicine (2020) reported improvements in metrics like sleep efficiency and sleep latency in people with non-restorative sleep using a standardised extract.

The key takeaway

Ashwagandha isn’t a “knockout pill”. The research points more toward supporting sleep quality and ease, particularly when sleep issues are linked to stress and when the supplement is used consistently for several weeks.

Best time to take ashwagandha for sleep: morning vs evening (and how to choose)

There isn’t one perfect time that suits everyone because people take ashwagandha for different reasons: some for evening relaxation, others for daytime stress resilience (which can indirectly help sleep).

A sensible rule is:

• If it makes you feel drowsy, lean towards evening use.
• If your sleep is affected by daytime stress, you may do well with morning or split dosing.

Timing guide for ashwagandha supplements (practical decision tool)

Tip for seniors: If you already take a night-time medicine that can cause drowsiness, be cautious about adding ashwagandha at bedtime without professional advice.

How long does ashwagandha take to work for sleep?

Based on how trials are typically designed and what meta-analyses report:

• Some people notice changes within 2–4 weeks (others start feeling calmer in the first week or so).
• More consistent improvements are commonly assessed at 6–8 weeks.
• Benefits in some analyses appear stronger with ≥ 8 weeks of use.

Source: Cheah, K. L. et al.,(2021)

Quick “sleep support tracker” (simple, but effective)

Once a week, you could rate:

• Time to fall asleep (easy / average / difficult)
• Number of night wakings
• How refreshed you feel on waking
• Daytime sleepiness

This keeps expectations realistic and helps you to notice when a supplement starts making a difference.

How to use ashwagandha as part of a “sleep routine” (without overcomplicating things)

Ashwagandha tends to work best when it complements the foundations:

• Light: get outdoor light early in the day; dim lights in the evening and avoid blue screen light from screens while you are trying to fall asleep.
• Caffeine: keep it to earlier in the day (many adults become more caffeine-sensitive with age)
• Alcohol: may worsen night waking.
• Regular timing: having a regular bedtime, at least, 2-3 hours before midnight may help you get better sleep

If you add ashwagandha for sleep, keep the routine steady: take the dose at a regular time and assess how it makes you feel over several weeks.

FAQs

Is ashwagandha better taken at night for sleep?

Often, yes — especially if it makes you feel relaxed or slightly drowsy. But if stress is the main driver of poor sleep, morning or split dosing can also make sense.

What dose of ashwagandha extract is used for sleep in studies?

Although some studies use around 600 mg/day of extract (often 300 mg twice daily), these extracts can vary widely in strength. It’s best to follow the advice on the label of the product.

Can I take ashwagandha supplements with my prescription medicines?

It depends, so check with a GP first before adding it to your routine.

How long should I try ashwagandha for sleep before deciding?

A fair trial is usually over a few weeks, during which sleep quality, time to fall asleep, night wakings, and morning alertness are tracked.

References

Cheah K.L., et al. (2021) Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE.

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0257843

Kelgane SB et al. (2020) Efficacy and Tolerability of Ashwagandha Root Extract in the Elderly for Improvement of General Well-being and Sleep: A randomized, double-blind, placebo-controlled study.

https://pubmed.ncbi.nlm.nih.gov/32226684/

NIH Office of Dietary Supplements (ODS).(2025) Ashwagandha: Is it helpful for stress, anxiety, or sleep? (Health Professional Fact Sheet).

https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/

NCCIH (NIH). (2023) Ashwagandha: Usefulness and Safety.

https://www.nccih.nih.gov/health/ashwagandha