Ashwagandha: A Natural Way to Improve Sleep

Ashwagandha: A Natural Way to Improve Sleep

In a world filled with stress and distractions, a good night’s sleep can be elusive. Many people turn to over-the-counter sleep aids, but there’s a natural alternative that’s gaining attention: Ashwagandha. This ancient herb, known for its adaptogenic properties, is not only used to combat stress but also to promote better sleep. In this article, we’ll explore how Ashwagandha can be a natural way to improve your sleep quality.

Understanding Ashwagandha:

Ashwagandha (Withania somnifera) is an adaptogenic herb used in traditional Ayurvedic medicine for centuries. It’s known for its ability to help the body adapt to stress and balance various physiological processes.

How Ashwagandha Affects Sleep:
  1. 1. Reduces Stress and Anxiety: One of the primary reasons people struggle with sleep is stress and anxiety. Ashwagandha has been shown to lower cortisol levels, the stress hormone, which can help calm the mind and reduce anxiety, making it easier to fall asleep.
  2. 2. Improves Sleep Quality: Ashwagandha may enhance sleep quality by increasing the amount of non-REM sleep, the deep and restorative phase of the sleep cycle. This leads to feeling more refreshed upon waking.
  3. 3. Enhances Relaxation: The herb contains compounds that promote relaxation and can act as a mild sedative, aiding in the transition to a peaceful sleep state.
How to Incorporate Ashwagandha for Better Sleep:
  • – Ashwagandha Supplements: Ashwagandha is available in various forms, including capsules, powders, and tinctures. It’s advisable to consult a healthcare professional before adding any supplement to your routine. If you are looking for the perfect ashwagandha supplement we would suggest FITTEAM FIT and FIT +.
  • – Ashwagandha Tea: You can brew Ashwagandha tea using dried Ashwagandha root. Simply steep a teaspoon of dried root in hot water for a calming bedtime beverage.
  • – Ashwagandha in Diet: Some people prefer to incorporate Ashwagandha into their diet by adding Ashwagandha powder to smoothies or other recipes.

Safety Considerations: Ashwagandha is generally considered safe when used as directed. However, it’s essential to consult with a healthcare provider, especially if you are pregnant, nursing, taking medications, or have underlying health conditions.

If you’re struggling with sleep issues due to stress or anxiety, Ashwagandha could be a natural solution to explore. Its stress-reducing and relaxation-promoting properties make it a valuable tool for improving sleep quality. Remember to consult with a healthcare professional before adding any supplement to your routine to ensure it’s appropriate for your individual needs.


  1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. I
  2. Raut, A. A., Rege, N. N., Tadvi, F. M., Solanki, P. V., Kene, K. R., Shirolkar, S. G., … & Vaidya, A. B. (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ay
  3. National Center for Complementary and Integrative Health. (2021). “Ashwagandha.”

4. Jadhav, P. R., Rege, N. N., & Karandikar, S. M. (2021). A comparative pharmacokinetic study of two different Ashwagandha extracts in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 12(1), 112-118