If you’ve tried everything for your chronic insomnia and still can’t enjoy a good night’s sleep, it might be time to explore the ancient Ayurvedic herb ashwagandha. Known as a powerful adaptogen that fights free radicals, supports the immune system, and relieves stress, it’s also been used for centuries to promote sleep, thanks to its active compound tri-ethylene glycol (TEG), found in the ashwagandha leaf. TEG has been shown to improve non-rapid eye movement (NREM) and slightly improve rapid eye movement (REM) sleep in animal studies.
The root of the matter
Interestingly, ashwagandha’s potent sleep-inducing powers may not just be limited to its leaf. In 2008, a study discovered that an extract from its root helped improve the sleep-wake cycle in sleep-deprived rats. Another study in 2007 revealed a similar effect on sleep-deprived mice. It would seem that both the root and the leaves of this herb contain sleep-inducing compounds.
Of course, it’s important to remember that ashwagandha may not be a one-size-fits-all remedy for everyone. Even with its historical success as a sleep aid, it might not work for your specific issues. However, it could still have a positive impact on your health and is worth trying.
Additional benefits of ashwagandha
Aside from potentially improving your sleep, studies have indicated that ashwagandha might also help with a variety of health issues, such as:
- Protecting against the negative effects of stress
- Fighting cancer
- Preventing neurodegenerative disorders
- Improving eye health
- Preventing seizures
- Combating diabetes
- Warding off depression
How to take ashwagandha
There are several ways you can consume this sleep and health-promoting herb. You can take ashwagandha in powder, pill, or tincture form, or even steep dried root to make ashwagandha tea. The exact dosage needed to promote better sleep remains uncertain; however, for some health ailments, 100-200 mg of ashwagandha per day has proven beneficial. For insomnia, you can try taking up to 500 mg per day.
It’s worth mentioning that in rare cases, ashwagandha might worsen insomnia. If you experience this, it’s best to stop taking it and seek an alternative solution to your sleep problems. In general, though, you’ll likely join the majority of people who rediscover how to enjoy a restful night’s sleep, thanks to ashwagandha.
As always, if you have any specific medical conditions, check drug interactions before starting any new supplement. Ashwagandha can lower blood sugar and blood pressure, which could intensify the effects of certain medications. Most herbs should also be avoided during pregnancy and when breastfeeding.
