Ashwagandha has become a popular supplement for supporting stress management, relaxation, and overall wellness. But if you’re thinking about adding it to your routine, you may be wondering if ashwagandha makes you sleepy, and the answer is: it can.
Drowsiness is one of the possible side effects of ashwagandha, although not everyone who takes it will feel sleepy. Research also suggests that ashwagandha may support certain aspects of sleep, including sleep quality and the time it takes to fall asleep. However, ashwagandha isn’t considered a traditional sedative or sleep medication.
How ashwagandha affects you can depend on factors such as your individual response, the type of ashwagandha supplement you take, dosage, and when you take it.
Here’s what to know about ashwagandha, sleepiness, sleep quality, and potential side effects.
What Is Ashwagandha?
Ashwagandha, or Withania somnifera, is an evergreen shrub traditionally used in Ayurvedic medicine. The plant is sometimes described as an adaptogen, a term used for substances believed to help the body respond and adapt to different types of stress.
Interestingly, ashwagandha’s scientific name offers a clue to its connection with sleep. According to the National Institutes of Health (NIH) Office of Dietary Supplements, the species name somnifera comes from the Latin word for “sleep-inducing.”
Today, ashwagandha supplements are commonly made using a root extract, although some products use extracts from both the root and leaves.
So, Does Ashwagandha Make You Sleepy?
Ashwagandha can cause drowsiness in some people. The NIH lists drowsiness among the possible mild side effects associated with ashwagandha, along with stomach upset, loose stools, and nausea.
However, feeling sleepy after taking ashwagandha isn’t guaranteed.
Some people may notice that they feel calmer or more relaxed after taking it, while others may not notice an immediate change in alertness at all. This is one reason it’s important to pay attention to how your body responds when beginning a new supplement.
Ashwagandha also shouldn’t necessarily be thought of as a conventional sleep aid that immediately makes you fall asleep. Research examining ashwagandha and sleep has generally looked at its effects over several weeks rather than a single dose taken at bedtime.
Can Ashwagandha Help You Sleep?
Research suggests ashwagandha may support sleep, although more research is needed to understand its effects fully.
A 2021 systematic review and meta-analysis examined five studies involving a total of 372 adults. According to the NIH, researchers found that ashwagandha extract had a small but significant effect on improving sleep compared with a placebo.
Potential improvements included:
- Sleep quality
- Sleep efficiency
- Total sleep time
- Sleep latency, or the time it takes to fall asleep
The effects appeared to be more noticeable among participants experiencing insomnia. Benefits were also more prominent in studies using 600 mg per day and lasting at least eight weeks.
These findings don’t mean ashwagandha should replace medical treatment for insomnia or another sleep disorder. However, they suggest that the herb may have properties that support sleep in some individuals.
How Might Ashwagandha Support Better Sleep?
Researchers are still investigating exactly how ashwagandha influences sleep. One potential explanation involves stress. Stress can make it difficult to relax, fall asleep, or stay asleep. Cortisol, sometimes referred to as a stress hormone, is involved in the body’s response to stress.
Some ashwagandha extracts may help reduce perceived stress, anxiety, and cortisol levels. In several studies, participants taking ashwagandha also reported improvements in sleep-related outcomes.
Reducing stress doesn’t automatically mean someone will sleep better. However, supporting the body’s response to stress may help create conditions that make relaxation and healthy sleep easier for some people.
Researchers have also studied how ashwagandha may affect pathways in the brain involved in sleep regulation, although more research in humans is necessary.
Should You Take Ashwagandha at Night?
There isn’t currently one established best time of day to take ashwagandha.
According to the Sleep Foundation, most studies examining ashwagandha don’t specify an ideal time of day for taking it. Your individual reaction may help determine where ashwagandha fits into your routine.
If ashwagandha makes you feel drowsy or relaxed, taking it in the evening may make more sense than taking it before starting your workday. Someone who doesn’t experience drowsiness may prefer another time of day based on the product’s directions and their routine.
Always follow the instructions provided with your specific supplement and talk with your healthcare provider if you’re uncertain about when to take it.
How Long Does Ashwagandha Take to Work for Sleep?
Ashwagandha isn’t necessarily a supplement you should take at bedtime and expect to feel working within minutes. Research examining ashwagandha and sleep has generally involved taking the supplement consistently for several weeks.
The NIH’s review of available research found potential sleep benefits in studies lasting approximately six to 12 weeks, with some results more pronounced when supplementation continued for at least eight weeks.
That distinction is important. The sleep-inducing association with ashwagandha doesn’t mean it works like a prescription sleeping medication or produces an immediate sedating effect. Instead, its potential benefits for sleep may develop as part of consistent supplementation.
What Are the Side Effects of Ashwagandha?
Ashwagandha appears to be generally well tolerated during short-term use, but that doesn’t mean side effects are impossible.
Commonly reported mild side effects include:
- Drowsiness
- Nausea
- Stomach upset
- Loose stools
There have also been rare reports of liver injury associated with ashwagandha use. Additionally, ashwagandha may affect thyroid function and interact with certain medications.
The NIH notes that ashwagandha may interact with medications used for conditions including diabetes and high blood pressure, as well as immunosuppressants, sedatives, and thyroid medications.
If you take prescription medications or manage an existing health condition, speak with your healthcare provider before adding ashwagandha to your routine.
Is Ashwagandha Safe to Take Long Term?
More research is needed regarding the long-term use of ashwagandha. According to the NIH, ashwagandha has generally been well tolerated in clinical studies lasting up to about three months. However, there isn’t enough evidence to establish its safety when taken continuously for many months or years.
This is particularly important if you’re considering using ashwagandha as part of a long-term stress or sleep routine.
Some people should also speak with a healthcare provider before using ashwagandha or may be advised to avoid it altogether, including people who are pregnant or breastfeeding and individuals with certain thyroid, autoimmune, liver, or hormone-sensitive conditions.
Does Ashwagandha Lower Cortisol?
Research suggests some ashwagandha extracts may help lower cortisol levels in certain people experiencing stress. However, individual results can vary, and ashwagandha shouldn’t be used to diagnose or treat abnormal cortisol levels without medical guidance.
Can You Take Ashwagandha With Other Sleep Supplements?
Use caution when combining ashwagandha with other products that may cause drowsiness.
Because ashwagandha itself can cause sleepiness in some individuals, combining it with sedatives, sleep aids, or other supplements with calming effects could potentially increase drowsiness.
If you already use medications or sleep supplements, talk with your healthcare provider or pharmacist before adding ashwagandha. They can help you identify possible interactions and determine whether the combination is appropriate for you.
The Bottom Line: Does Ashwagandha Make You Sleepy?
Ashwagandha may make some people feel sleepy or drowsy, but that isn’t necessarily how everyone will respond. Research suggests ashwagandha may also support several aspects of sleep, including improving sleep quality and reducing the time it takes to fall asleep. Some of these benefits may be connected to ashwagandha’s potential role in helping the body manage stress.
Still, ashwagandha isn’t a traditional sleeping pill, and its potential sleep benefits generally have been studied after several weeks of consistent use.
If you experience drowsiness after taking ashwagandha, you may prefer taking it later in the day. If you have a medical condition or take medications, speak with your healthcare provider before starting an ashwagandha supplement.
Add Ashwagandha to Your Wellness Routine With Uscriptives
Whether you’re looking to support your body’s response to everyday stress or incorporate ashwagandha into your existing wellness routine, supplement quality matters.
Uscriptives’ Organic Ashwagandha provides a convenient way to incorporate this traditional botanical into your daily routine.
As with any supplement, follow the recommended directions and speak with your healthcare provider to determine whether ashwagandha is appropriate for your individual health needs.
Explore Uscriptives Organic Ashwagandha and make it part of your daily wellness routine.
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