From the Guidelines
There is no conclusive evidence to support the use of shilajit for improving sleep quality, and established sleep hygiene practices or evidence-based treatments like cognitive behavioral therapy for insomnia (CBT-I) should be prioritized instead. Shilajit is a sticky substance found primarily in the rocks of the Himalayas, formed from the slow decomposition of plants. While some proponents claim it may help with sleep due to its mineral content and potential adaptogenic properties that could reduce stress, research specifically examining shilajit's effects on sleep quality or insomnia is insufficient. The substance contains fulvic acid and various minerals that might theoretically support overall health, but this doesn't necessarily translate to better sleep.
Some studies have investigated the efficacy of other substances and treatments for insomnia, such as melatonin and cognitive behavioral therapy for insomnia (CBT-I) 1. For example, a systematic review found that CBT-I was more effective than pharmacotherapies for chronic insomnia disorder, with superior long-term outcomes and fewer adverse effects 1. In contrast, the evidence for melatonin's efficacy in improving sleep quality is limited and of low quality, with some studies suggesting a small improvement in sleep quality but unclear clinical significance 1.
If you're experiencing sleep problems, it would be more effective to focus on established sleep hygiene practices like:
- Maintaining a consistent sleep schedule
- Creating a comfortable sleep environment
- Limiting screen time before bed
- Avoiding caffeine and alcohol in the evening
- Regular exercise
For persistent sleep issues, consult with a healthcare provider who might recommend evidence-based approaches such as CBT-I or appropriate sleep medications if necessary. While shilajit appears to have low toxicity when used appropriately, its sleep benefits remain largely anecdotal rather than scientifically proven.
From the Research
Shilajit and Sleep Quality
- There are no direct studies that investigate the effect of shilajit on sleep quality 2, 3, 4, 5, 6.
- However, some studies suggest that shilajit may have a positive impact on fatigue and stress, which can indirectly affect sleep quality 4, 5, 6.
- A study on chronic fatigue syndrome found that shilajit attenuated behavioral symptoms and modulated the hypothalamic-pituitary-adrenal axis, which could potentially improve sleep quality 4.
- Another study found that shilajit supplementation reduced fatigue-induced decreases in muscular strength and serum hydroxyproline levels, which may also have a positive impact on sleep quality 6.
- Overall, while there is no direct evidence to support the use of shilajit for improving sleep quality, its potential effects on fatigue and stress may make it a worthwhile area of study.