Can Ashwagandha Make You Sleepy?

What Is Ashwagandha?

Ashwagandha is a herb that has been used for centuries in Ayurvedic medicine. It is also known as Indian ginseng. The plant is native to India, the Middle East, and parts of Africa.

It is considered an adaptogen, which means it helps the body to manage stress and anxiety and this is what it has been mostly studied for in the literature.

Ashwagandha has also been studied for some specific benefits for men and women individually.

For example, studies show that ashwagandha supplementation in men may improve sperm count and motility as well as increase testosterone levels.

For women, ashwagandha has been studied for reducing perimenopausal and menopausal symptoms as well as improving sexual wellbeing.

More research is needed to support these benefits, and we also know that ashwagandha should not be used during pregnancy or breastfeeding.

Another topic Ashwagandha has been studied for is improving sleep. But does it make you feel sleepy like sleep-aid medications do? 

Does Ashwagandha Improve Sleep?

Did you know that Ashwagandha has a binomial name of Withania somnifera?

Its species name “somnifera” means “sleep-inducing” in latin, so it’s no lie that humans have used ashwagandha as a proposed sleeping aid for centuries.

Adults ages 18-64 need approximately 7 to 9 hours of sleep per night.

Statistics say that 50 to 70 million Americans are affected by a sleep disorder, and 30-40% of Americans complain of symptoms of insomnia at some point annually.

Ashwagandha is an effective sleep aid because of its ability to reduce stress and anxiety. When we experience prolonged stress or anxiety, our bodies release cortisol, which can interfere with sleep. Ashwagandha can reduce cortisol levels, helping to promote relaxation and improve sleep quality.

Cortisol is the primary stress hormone in the fight-or-flight response. If stuck in that response, our immune system, reproductive system and sleep are all affected.

Our sleep is usually one of the first things affected when we are undergoing periods of stress. No one enjoys tossing and turning, starting at the clock and thinking about the stressful event that’s coming up tomorrow with work.

In regard to the literature, one study looked at endpoints of stress relief, cortisol levels and sleep quality.

There were three groups, one group was the placebo group, a 250 mg per day ashwagandha group, and a 600 mg per day ashwagandha group. The study duration was 8 weeks long. 

They first found a significant reduction in perceived stress scores in both the 250 mg and 600 mg ashwagandha groups.

There was also a statistically significant decrease in cortisol levels in both ashwagandha groups compared to baseline and placebo. They found that the 600 mg dose was more effective than the 250 mg dose.

Lastly,  there was a significant improvement in sleep quality in both ashwagandha groups compared to the placebo group.

Does Ashwagandha Make You Sleepy?

Most studies did not report any adverse events specifically related to drowsiness or sleepiness. The evidence showed that it can support good sleep.

Although for a select few people, it may cause drowsiness or sleepiness. The effects seem to vary from person to person. This may be due to a component in Ashwagandha called triethylene glycol.

Researchers found that when mice were provided with triethylene glycol, there was a significant decrease in waking episodes of sleep, along with a significant decrease in sleep onset latency, which means the time that it takes to fall asleep.

This preliminary study opens more doors for future clinical trials to find out the component in ashwagandha responsible for inducing sleepiness in humans.

Of note, those taking sedative medications like benzodiazepines should avoid taking ashwagandha, as it may induce excessive sleepiness or breathing difficulties.

Additionally, since ashwagandha reduces stress, anxiety and cortisol levels, by having those under control one may feel more calm and relaxed, but not sleepy.

A systematic review and meta-analysis was done on the available studies done on ashwagandha and sleep, and none of the individuals seemed to have reported any significant drowsiness to the researchers.

Currently, rare side effects include upset stomach, nausea or diarrhea in large doses.

How To Use Ashwagandha For Sleep

If using ashwagandha specifically to help with sleep, taking it at night would be the best option, especially if you find you are a person who feels sleepy after taking it.

There are no set guidelines on when to take ashwagandha for optimal sleep, and following the directions as stated on the supplement bottle or bag would be a good way to start. Or, consider taking it around one hour before you would go to sleep if using ashwagandha as a sleep aid.

An ideal way to take ashwagandha would be as directed by your healthcare provider or doctor, as they would have the best insight on timing the supplement best for your specific needs.

Most sleep aid pharmaceutical medications work immediately for those suffering from insomnia. Unlike sleep aid medications, Ashwagndha’s effects likely won’t be seen immediately. It might take 1-2 weeks to begin to kick in for users to feel better quality sleep and a decreased time falling asleep.

So don’t knock the supplement’s effectiveness after night one. Keep a journal on how you feel, and how long you slept throughout the first two weeks to see the benefits build up over time.

Ashwagandha Dosage For Sleep

Looking at the study reviewed above, it appears a dose of as little as 250 mg per day up to 600 mg per day would be sufficient for sleep. That study also reported no adverse events for participants taking those doses of Ashwagandha.

There are not any long-term studies on using ashwagandha for sleep, and more research is needed on using ashwagandha over the long term.

Since ashwagandha is a herbal supplement, they are not regulated by the Food and Drug Administration the same way pharmaceutical medications are. There is no definite dosage recommendation available like there are for sleep aid medications.

However, the most widely studied doses range between 240-600 mg per day, right in line with the study above.

It can be taken in capsule, powder or tincture form. Most users seem to opt to take the pill form as it is an easy, quick way to get in the supplement.

Green Powders And Ashwagandha For Sleep

Green powders have quite a few proposed benefits, such as promoting good energy, improving the immune system and reducing inflammation.

One of the other benefits could also be improving sleep quality, especially if the product contains the adaptogen Ashwagandha. 

Sugergreen Tonik contains vitamins, minerals, a greens blend, an immune blend and a Nootropic blend. Keep in mind, green powders are meant to support and supplement a healthy diet with fruits and vegetables, not replace them. 

The ashwagandha lies in the Nootropic blend, along with another adaptogen, Rhodiola root powder and Rhodiola root extract. 

Since Rhodiola is thought to have more of an energizing effect, perhaps combining the two together can provide consumers with a stable yet calming flow without experiencing sleepiness with ashwagandha, though studies would need to be done to corroborate this effect.

One of the reviewers favorite things about Supergreen Tonik is that it does not contain proprietary blends. Proprietary blends do not disclose the exact amount of each ingredient in a supplement, and instead, just loop them together in a “blend.”

Consumers can see exactly how much ashwagandha they are getting in each scoop of Supergreen Tonik, which is 500mg. That dose is right in line with the doses in the studies, between 250 and 600 mg, to see benefits for sleep.

Supergreen Tonik does not contain any caffeine, so it can be taken in both the morning and night.

Final Thoughts

There is some compelling evidence that ashwagandha can be a great sleep aid. Does it really ashwagandha make you sleepy, though?

It seems to vary from person to person. Some users may report sleepiness and some may report more of a calm feeling.

Supergreen Tonik reviewers also report better sleep as the powder contains 500 mg ashwagandha, but no side effects of sleepiness or drowsiness. In fact, some reported even better energy throughout their days.

Combining ashwagandha with any other prescription medications should be avoided, and it is always advised to speak with your own medical doctor before adding any kind of herbal or nutritional supplementation to your regimen.

Nicole Minnelli, BSc, RDN

Nicole is a Registered Dietitian and Licensed Dietitian / Nutritionist. She completed her bachelors degree in Food and Nutrition with a concentration in Dietetics. She is passionate about taking evidence-based nutrition research and transforming it into an easy to read format for everybody to understand.

She has experience working in a variety of different settings such as acute care, long term care, school nutrition education and community nutrition. Nicole has spent most of her career working as a Clinical Dietitian in hospitals, providing nutrition education to those managing chronic diseases.