From the Guidelines
Ashwagandha is not recommended as a first-line treatment for insomnia due to insufficient evidence on its effectiveness, and cognitive behavioral therapy for insomnia (CBT-I) is a more effective and safer option. The American College of Physicians guideline on managing chronic insomnia disorder in adults recommends CBT-I as a first-line treatment, citing its effectiveness in improving sleep and alleviating distress or dysfunction caused by the disorder 1. While ashwagandha may have some benefits in reducing stress and anxiety, the evidence is limited, and its use is not supported by the guidelines.
Some key points to consider when treating insomnia include:
- CBT-I is a non-invasive and effective therapy that can be performed and prescribed in the primary care setting
- Pharmacologic therapy, including benzodiazepines and nonbenzodiazepine hypnotics, is intended for short-term use and can be associated with serious adverse events
- Complementary and alternative approaches, including acupuncture and Chinese herbal medicine, have also been used to treat insomnia, but the evidence is insufficient to support their effectiveness
- Good sleep hygiene practices, such as maintaining a regular sleep schedule, avoiding screens before bed, and creating a comfortable sleep environment, can also help improve sleep quality.
It is essential to consult with a healthcare provider before starting any new treatment for insomnia, especially if you have existing health conditions or take other medications. The provider can help determine the best course of treatment and ensure that any potential interactions or side effects are carefully managed.
From the Research
Effectiveness of Ashwagandha in Treating Insomnia
- Ashwagandha has been studied for its potential in treating insomnia, with several studies indicating its effectiveness in improving sleep quality and reducing sleep onset latency 2, 3, 4, 5.
- A 2019 study published in Cureus found that ashwagandha root extract significantly improved sleep onset latency, sleep efficiency, and sleep quality in patients with insomnia 2.
- A 2021 study published in the Journal of Ethnopharmacology found that ashwagandha root extract improved sleep parameters, including sleep onset latency, total sleep time, and sleep efficiency, in both healthy subjects and those with insomnia 3.
- A systematic review and meta-analysis published in 2021 in PLoS One found that ashwagandha extract had a small but significant effect on overall sleep, with more prominent effects in adults diagnosed with insomnia, treatment dosage ≥600 mg/day, and treatment duration ≥8 weeks 4.
- Another study published in 2020 in Sleep Medicine found that ashwagandha extract improved sleep quality in healthy adults with non-restorative sleep, with significant improvements in sleep efficiency, total sleep time, and sleep latency 5.
Mechanism of Action
- Ashwagandha's sleep-inducing effects may be attributed to its ability to modulate GABA and histamine receptors, as well as its impact on EEG slow-wave patterns 6.
- A 2022 study published in Preventive Nutrition and Food Science found that ashwagandha extract increased the expression of GABA and histamine receptors, and improved sleep onset and duration in mice 6.