Ashwagandha and sleep
Ashwagandha (also known as Withania somnifera) - a herb that has been used for centuries in Indian Ayurveda medicine. Roots and fruits of the plant contain many compounds such as withanolide and saponin, which help the body adapt to stress and regulate hormones.
Nutritionist Anshul Singh (India) explained: The name ashwagandha means horse odor, referring to the traditional use of increasing strength and vitality. Today, this herb is highly appreciated for its ability to calm the nerves, help relax and make sleep easier".
Stress is one of the common causes of sleep disorders. When cortisol levels, a stress hormone, increase, sleep is disrupted. Ashwagandha may help regulate cortisol, thereby improving sleep quality.
Scientific research and recommendations for use
A study published in PLOS One showed that ashwagandha users had significantly improved sleep and less daytime fatigue than the group using pharmaceuticals. The National Institutes of Health (NIH) report also shows that ashwagandha supplementation helps participants sleep faster and sleep deeper.
Professor Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona (USA), commented: Ashwagandha is one of the most promising herbs for sleep. However, more large-scale clinical studies are needed to determine the optimal dosage".
Ashwagandha is currently brewed in many forms: beverage powder, herbal tea, capsules or extract solutions. The common dose is 300 - 600 mg/day. Experts recommend starting with a low dose and consulting a doctor, especially for pregnant women, breastfeeding women or people with underlying diseases.
Some side effects that may occur include nausea, diarrhea or abdominal pain. Ashwagandha can also interact with sedatives and thyroid medications. The National Center for Complementary and integrated Health (USA) recommends not to arbitrarily take it for a long time without medical advice.
In addition, this herb can be combined with chamomile, lavender, and green rice root to increase effectiveness. However, maintaining a scientific sleep routine, such as limiting electronic devices before bed, combining meditation or deep breathing, still plays a key role.
Ashwagandha has many prospects in supporting sleep and reducing stress. However, this is not an alternative to modern medicine. Users need to consult experts and combine it with a healthy lifestyle to achieve safe and sustainable results.
