Ashwagandha for Sleep

Introduction

Ashwagandha (Withania somnifera) is one of the most researched adaptogens in Ayurvedic medicine. While it is often touted for stress and testosterone, its effects on sleep quality have gained significant scientific attention.

How It Works

The active compounds, withanolides, reduce cortisol secretion and modulate GABA-A receptor activity. Cortisol is a primary sleep disruptor — by lowering it, ashwagandha removes one of the biggest physiological brakes on deep rest.

The Evidence

Langade et al. (2019) gave 300 mg of KSM-66 extract to stressed adults for 10 weeks. Results: significant improvements in sleep quality, sleep onset latency, and anxiety scores. Salivary cortisol dropped by roughly 23% — a clinically meaningful reduction.

Forms Compared

KSM-66 (root-only, 5% withanolides) is the best-studied form for sleep and stress. Sensoril (root + leaf, 10% withanolides) is more sedating — better for sleep, less ideal for daytime use.

Dosage & Safety

300–600 mg of KSM-66 or Sensoril in the evening. Avoid if you take immunosuppressants or thyroid medication, as ashwagandha can stimulate thyroid hormone production.

Verdict

An A- for sleep support — particularly for people whose insomnia is driven by stress and elevated cortisol. Not a knockout sedative, but a reliable regulator.