You may be surprised to know, but most adults need, on average, 7-9 hours of downtime at night for their body to operate normally. Sleep deprivation is a scary reality of modern life, giving birth to a horde of physical and mental issues. Depression, anxiety, hypertension, diabetes, and heart strokes are cumulative long-term side effects of sleep disorders. Medical assistance is needed for chronic symptoms, but there are natural ways to regulate your sleep patterns. Ashwagandha for sleep is considered an ancient home remedy proven effective for adults fighting insomnia, a chronic sleep deprivation syndrome.
This herb has a profound role in ancient Indian medicine or Ayurveda. The root of Ashwagandha has been used as a tonic, aphrodisiac, astringent, and stimulant, also known as Rasayana in old terms, for over 6000 years. It has been pivotal in remediating numerous illnesses and helping humans in many ways, such as:
1. Emaciation of children
2. Debility from old age
7. Nervous breakdown
8. Goiter, and so on
Today, the herb has found its way into modern medicine and science for obvious reasons.
One question that has been bothering everyone today, from experts to laymen, is why we are sleep deprived. It is observed that light waves emitting from the blue spectrum, prominent in electronic lights generated by laptops, computers, or smartphones, adversely impact the hormone melatonin regulating our brain’s sleep-wake cycle.
This is a major concern since sleep deprivation is closely connected to decreased attention and performance, increased memory difficulty, higher appetite, and weight gain.
Since sleep deprivation issues go beyond tiredness, studies have shown that adults with less than 7 hours of sleep in a day suffer from 10 chronic health conditions.
That being said, the best home remedies would be cutting down on-screen time, especially at night, and trying natural treatments other than strong medicines. Ashwagandha for sleep, as stated before, has been proven effective in the same.
As we all know, screen timing is not the only reason causing sleep disorders, so home remedies regulate sleep hormones and address underlying ailments like anxiety or depression in the background. Ashwagandha improves sleep by easing stressful situations or shortening the time to fall asleep.
Ashwagandha has stood the test of time as the centuries-old medicine fighting the reasons responsible for disrupting our natural sleep patterns. Here are a few contributing factors and how to use Ashwagandha for blissful sleep:
Lifestyle distress is a growing concern in modern life, disrupting the natural ability of humans to shut their eyes and sleep. Ashwagandha contains adaptogens known to improve the body’s ability to recover from physical, emotional, and psychological stressful situations. The herb restores cortisol balance, normalizes physiological processes during increased stress, and calms the body without sedation. Hence, Ashwagandha for sleep is truly Nature’s elixir.
Shorten Time to Fall Asleep
The erratic modern lifestyle has deranged the regular sleep cycle of the body, leading to exhaustion and stress. Often, falling asleep becomes a challenging task because the mind is racing at rocket speed. It takes an eternity for the body and mind to fall into peaceful slumber. Studies suggest approximately 300mg KSM-66 of Ashwagandha consumed twice daily can help reduce an individual’s time to fall asleep after lying down.
Improve Sleep Quality and Efficiency
Ashwagandha dosages in measured quantity, approximately 250mg, and 600mg, have effectively reduced stress and anxiety while perfecting sleep quality. Both sleep quality and efficiency are metrics scientists use to measure and assess stress levels and general health. These two factors are key drivers causing diseases and severe health outcomes. Even though other remedies are available to fight poor sleep syndrome, Ashwagandha for sleep has been cited as the safest, most natural, and most effective treatment.
Ashwagandha’s benefits for sleep are immense. As stated earlier, the natural herb comprises adaptogenic properties that help the body restore balance between stress hormones and anxiety naturally. Furthermore, it modulates neurotransmitters, elevating your mood and helping it relax. Therefore, Ashwagandha for insomnia is a strong natural alternative to sleeping pills. But the herb’s healing properties do not end here. Some experts believe Ashwagandha acts as an anti-inflammatory, antioxidant, and immune-modulating agent contributing to the overall well-being of the human body.
Lowers Blood and Sugar Levels
Small clinical studies have found Ashwagandha to reduce blood glucose levels effectively and the common fat types in human blood, also known as triglycerides.
Increases Muscle Strength
Studies on Ashwagandha’s efficacy have continued for years to validate its prowess in elevating strength and muscle size. A few such surveys have found participants experiencing speed, virility, and strength. Some others have pointed out how Ashwagandha, when consumed daily, has increased muscle power and reduced body weight and cholesterol. Sleep apnea, a severe sleep disorder, has been linked to high fat and cholesterol levels. The resultant impact was that these participants were able to sleep better.
Improves Sexual Functions in Women
Ashwagandha dosages have tremendous benefits for women. One of them is helping those suffering from sexual dysfunction. It has driven significant improvements in arousal, lubrication, orgasm, and satisfaction, thereby addressing distress connected to their sexual lives. That implies sound sleep, too!
Boosts Testosterone Levels in Men
Ashwagandha benefits for men surround their testosterone levels. The latter have reproductive benefits, like improving sperm quality and quantity and rebalancing reproductive hormone levels. Therefore, any stress related to low libido or infertility is duly addressed.
Sharpens Focus and Memory
The herb possesses the ability to improve cognition, memory, and motor responses in humans. People consuming daily Ashwagandha dosages in recommended quantities are known to better respond to instructions and develop extended attention spans.
Supports Overall Heart Health
There are a few studies reported of Ashwagandha maximizing the amount of oxygen one takes in during physical exertions. The oxygen levels measure cardiorespiratory endurance, meaning evaluating the overall health of the heart. The herb protects the heart’s health, especially under the abovementioned circumstances.
You can use Ashwagandha in multiple forms, from powder to tea, pill to tincture, and gummies. It also comes mixed with other herbs or vitamins for better results.
To use Ashwagandha for sleep, following the instructions of the particular product is ideal. However, the optimal dosage may differ between supplements. Some precautionary measures are to be followed; one being not using the herb beyond three consecutive months. And it is advisable to consult a doctor.
Here is a general guideline for taking Ashwagandha for sleep:
• Powder: Doses range from 1–2 grams of root powder per day, divided into two doses.
• Capsules or tablets: Divided dosages range from 225-600 milligrams (mg) daily.
• Liquid extract: A common Ashwagandha dosage is about 1-2 milliliters (mL) of the extract. This must be taken two to three times a day.
• Tea: Typically, 1-2 cups of Ashwagandha tea per day are recommended by doctors.
As stated earlier, speaking with a healthcare professional before adding the herb to your daily regimen is highly recommended. And there are valid reasons to justify the statement.
Ashwagandha’s side effects are as prominent as its benefits.
Risk and Side-Effects of Ashwagandha
The non-toxic herb is generally safe for most people within recommended dosages. However, being aware of a few potential side effects before consumption is better.
Ashwagandha side effects are many and is known to cause certain health issues, such as:
• Gastrointestinal upset
• Cough and congestion
• Blurred vision
• Weight gain
• Rare allergic reactions
People falling under the below-mentioned categories should avoid Ashwagandha at all costs:
• Pregnant women
• Breastfeeding mothers
• Patients with an autoimmune thyroid condition
• People sensitive to nightshades
After consulting with a medical professional, Ashwagandha should be consumed for sleep and other health reasons. You will get recommended for the right time and dosages for taking the herb.
For better results, consuming Ashwagandha before bed is recommended. This will generate a calming effect, enabling your body to relax and sleep.
Ashwagandha can be consumed at any time of the day to relieve stress.
Ashwagandha is a unique natural herb strongly recommended for people suffering from the ailments above. When taken under a doctor’s prescription, the herb drastically changes your sleep patterns and elevates your overall health and well-being. Ashwagandha for sleep is a natural sedative for regulating the sleep clock in your body without causing the basic side effects of grogginess.
Consult a physician and start taking Ashwagandha in measured dosages to witness the change in your body and mind.
Q1. How to use ashwagandha powder?
Ans. Ashwagandha should be taken daily for a month, once or twice a day in the following dosages:
• 1/4-1/2 teaspoon of Ashwagandha root powder
• Mix with ghee, sugar, and honey
For regulating sleep patterns, mix 1/4-1/2 teaspoon of Ashwagandha root powder in a glass of warm milk and drink at bedtime.
Q2. Top 5 benefits of ashwagandha for men?
Ans. The top five benefits of Ashwagandha for men would be:
1. Boosts testosterone levels
2. Increases sexual pleasure
3. Improves energy levels
4. Improves sperm count and quality
5. Reduces cortisol levels
Q3. What does Ashwagandha do to your body?
Ans. Ashwagandha calms the brain, reduces swelling and blood pressure, and alters the immune system.
Q4. How to use Ashwagandha for good quality of sleep?
Ans. Take 300mg of Ashwagandha in the morning every day for 10 weeks. This will improve sleep quality.
Q5. Why is Ashwagandha good for stress?
Ans. Ashwagandha acts on the hypothalamic-pituitary-adrenal (HPA) axis, regulating how different parts of your brain interact. This can help you get to rest.
Q6. How to use ashwagandha for fat loss?
Ans. Mix a teaspoon of Ashwagandha in a glass of milk and add some honey to enhance the taste.
Q7. Is Ashwagandha is good for weight loss?
Ans. Yes. The extracts of Ashwagandha contain antioxidants. The antioxidants present in the herb aid the weight loss process.
Q8. Can I have Ashwagandha every day?
Ans. Ideally, daily doses of up to 1000mg for 12 weeks have proved effective in most adults. However, it is advisable to consult a healthcare provider for the correct dosage specific to certain conditions.
Q9. Who should avoid Ashwagandha?
Ans. The herb should be avoided during pregnancy and breastfeeding. Also, doctors recommend not to take Ashwagandha when you are about to have surgery or those suffering from thyroid disorders.
Q10. Does Ashwagandha have side effects?
Ans. Yes. Large dosages of Ashwagandha can have severe effects, such as:
• Stomach upset
• Liver problems.