Plant Talk 3: Ashwaganda & Sleep

Ashwagandha plants

Ashwagandha’s adaptogenic properties are also known to promote quality rest. The importance of quality sleep in total health and performance is well documented and its association with Ashwaganda may contribute to the mental clarity and stress reduction the Indian ginseng provides.

A study conducted in mammals suggests that the Withanolides of Ashwaganda modulate GABA and histamine receptors. Histamine is known for its role in causing allergy symptoms but it is also associated with regulating the sleep-wake cycle and cognitive function. The amino acid, Gamma-aminobutyric acid (GABA), is the primary inhibitory neurotransmitter for the central nervous system. The GABA receptors are found in the hippocampus, thalamus, basal ganglia, hypothalamus, and brainstem. Essentially, the GABA receptors reduce neuron excitement by blocking nerve communication, which is integral to healthy neurological function.

In application, consider that GABA is an inhibitory neurotransmitter and decreased concentrations of GABA are associated with generalized anxiety - GABA helps to calm the neuron response. Lower levels of GABA are also associated with schizophrenia, autism spectrum disorder, major depressive disorder, seizures, and epilepsy. While there are GABA analogs on the phamarceutical market that can be prescribed for mood stability, the risk for addiction and fatal adverse effect remains high. While more research is necessary, Ashwagandha may hold potential value in healthy GABA modulation.

How did you sleep?

Have you ever heard of Non-restorative sleep? “Nonrestorative sleep is defined as the subjective experience that sleep has not been sufficiently refreshing or restorative.” Non-restorative sleep affects 10% people worldwide, leading to poor sleep quality, as well as physical and cognitive fatigue.

The first human study in which an extract of Ashwagandha was evaluated for effects in improving overall sleep quality in subjects with non-restorative sleep. In this randomized, double-blind, placebo-controlled trial, 150 healthy subjects scoring high on non-restorative sleep measures were given 120 mg of standardized Ashwagandha extract once daily for six weeks.

Subjects were evaluated using the Restorative Sleep Questionnaire-weekly version and World Health Organization Quality of Life-Bref (WHOQOL) scale. Sleep actigraphy was used to measure the onset of sleep latency, sleep efficiency, total sleep time and wake after sleep onset. An actigraphy is a medical device which measures your movement and cycles of activity during sleep.

The trial reported a 72% increase in sleep quality compared to the 29% placebo. The treatment group experienced an increased total sleep time, sleep latency (length of time it takes to fall asleep), and overall improved sleep efficiency when compared to the placebo.

https://pubmed.ncbi.nlm.nih.gov/32540634/

A similar study conducted for 10 weeks concluded the following:

“Ashwagandha root extract is a natural compound with sleep-inducing potential, well tolerated and improves sleep quality and sleep onset latency in patients with insomnia at a dose of 300 mg extract twice daily. It could be of potential use to improve sleep parameters in patients with insomnia and anxiety, but need further large-scale studies.”

https://pubmed.ncbi.nlm.nih.gov/31728244/

A summary of five trials which included a total of 400 participants reported improved sleep quantity and quality. The impact on sleep was more prominent on the subgroup diagnosed with insomnia and with dosages of ≥600 mg/day for at least 8 weeks. Secondary benefits of increased mental alertness upon awakening and lower anxiety levels were also documented.

https://pubmed.ncbi.nlm.nih.gov/34559859/

All documented Ashwagandha studies have not reported any adverse side effects, regardless of age and health condition. This increases Ashwagandha’s potential as a valuable sleep aid as most of the available drugs for insomnia exert adverse side effects.

I’m Tired - How do I use Ashwagandha?

Ashwagandha can be consumed as a tea or as an encapsulated extract for a more exact dosage. Depending on the potency of the extract, recommended dosages reported in trials ranges from 120 to 6000 mg daily. Although there has been no upper level toxicity observed or reported, a precautionary three month break is advised if ashwagandha is used daily for 6 months; with rotational usage, an intermission is not needed.

For tea, the plant parts may be steeped, no more than one teaspoon of the root powder is necessary for effectiveness. Ashwagandha may be consumed on an empty stomach, but it is recommended to ingest after a meal if digestive discomfort is experienced.

Despite functioning as a sleep aid, Ashwagandha can be taken at any time of day without inducing drowsiness.

All in all, Ashwagandha can help you fall asleep long and stay asleep longer. Feel free to drink the tea to start or end your day, and use the recommendation guidelines of extracts. Personally I take 1350 mg of Ashwagandha 2 -4 times weekly or toss about 1/2 teaspoon of the powdered root into a smoothie with minimal taste impact. If you are interested in improving your quality of sleep add Ashwagandha to your herbal cabinet or garden.

To grow your own medicine for sleep - Ashwagandha plants may be found in our Live Plant section.

Join the conversation with your perspective below. Peace be with you.

 

References/Additional Studies

https://www.ncbi.nlm.nih.gov/books/NBK526124/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9007714/

https://pubmed.ncbi.nlm.nih.gov/32540634/

https://pubmed.ncbi.nlm.nih.gov/31728244/

https://pubmed.ncbi.nlm.nih.gov/34559859/

https://pubmed.ncbi.nlm.nih.gov/32818573/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3040882/


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