The study investigates the effect of ashwagandha extract on sleep quality and quantity in adults. Ashwagandha, a plant from Ayurvedic medicine, is valued for its stress-reducing and sleep-promoting properties. Five randomized controlled trials with a total of 400 participants were analyzed.
The results show that ashwagandha extract improves sleep quality and quantity, especially at a dose of ≥600 mg per day and a treatment duration of at least 8 weeks. Subjective measures, such as the Pittsburgh Sleep Quality Index, and objective measures, such as sleep latency and total sleep time, showed significant improvements. Mental alertness after waking and anxiety symptoms were also positively affected, with no serious side effects reported. The effect was particularly pronounced in people diagnosed with insomnia.
Conclusion: Ashwagandha extract is a promising natural supplement for improving sleep, but further studies are needed to assess its long-term effects and safety.
Background:
Sleep disorders and insomnia affect millions of people worldwide and are often associated with chronic illnesses and psychological stress. Conventional therapies such as medication can cause side effects and addiction, which is why herbal alternatives such as ashwagandha are increasingly coming into focus. Ashwagandha is valued in traditional Ayurvedic medicine for its adaptogenic and calming properties.
Aim of the study:
The systematic review and meta-analysis analyzed the effect of ashwagandha extract on sleep parameters in adults. Both subjective and objective measures were examined, including sleep quality, sleep duration, mental alertness, anxiety and quality of life.
Methodology:
Five randomized controlled trials with a total of 400 participants were included. The participants received either ashwagandha extract (in doses of 120 mg to 600 mg per day) or a placebo over a period of 6 to 12 weeks. The evaluation was based on standardized instruments such as the Pittsburgh Sleep Quality Index and objective methods such as actigraphy.
Results:
The results show that ashwagandha extract significantly improves sleep quality (SMD: -0.59; 95% CI -0.75 to -0.42) and sleep latency. The best results were achieved with a dosage of ≥600 mg per day and a treatment duration of at least 8 weeks. Participants with diagnosed insomnia showed the greatest improvement. Subjective measures, such as perceived sleep quality, improved significantly, as did objective parameters such as total sleep time and sleep latency.
In addition, the extract reduced anxiety symptoms (average reduction of 2.19 points on the Hamilton Anxiety Scale) and improved mental alertness after waking up. None of the studies reported serious side effects, indicating good tolerability. Mild side effects such as headaches or acid reflux were only occasionally documented.
Conclusion:
Ashwagandha extract is a promising, well-tolerated natural option for improving sleep and reducing anxiety. The results suggest that ashwagandha is particularly effective in insomnia patients and at higher doses. Long-term safety data and studies with larger sample sizes are needed to further evaluate the effect and potential risks. Standardization of dosing and preparations remains an important research goal.