Ashwagandha – the ayurvedic sleep aid

Ashwagandha: A natural herb for fast and easy sleep

From ASMR to soothing sounds – there are plenty of sleep aids out there. But have you ever heard of ashwagandha? Also known as Indian winter cherry, the miracle plant is celebrated as one of ayurveda's most important remedies.  Traditionally, it is used as a sedative, and its relaxing effects are said to counteract stress-induced difficulty falling asleep. In fact, stress is one of the number one sleep killers in our modern society. If we don't take enough time for rest in our everyday lives, we often bring this nervous energy home with us in the evening. Even in bed, we are still preoccupied with work, a family dispute or other problems. So even though we should be relaxing, we keep stressing ourselves even more. Nightly musings are something many people can't stop on their own. Instead of turning to prescription drugs to finally find sleep, ashwagandha could be the solution. As an herbal remedy, it is said to alleviate problems falling asleep in a gentle and natural way.

Where does ashwagandha come from?

Ashwagandha originally comes from Asia, but now the ayurvedic plant can be found in many tropical and subtropical areas. Its name derives from Sanskrit and roughly translates to "smell of the horse". Seems like a strange name for a sleeping berry, doesn't it? But anyone who has inhaled the scent of ashwagandha can confirm that the medicinal plant is somewhat reminiscent of the smell of a horse. The plant comes from the nightshade family and is also known as Indian ginseng in German-speaking countries and Indian winter cherry in English speaking countries. 

How does ashwagandha work?

The healing power of the ashwagandha plant is in its roots and leaves. These contain an active ingredient called withanolide, as well as alkaloids, flavonoids, and tannins. Due to its active ingredients, ashwagandha can have the following positive effects: 

• sleep-inducing 
• hematopoietic (blood-forming) 
• anti-inflammatory 
• calming 
• hormone regulating  
• anxiety-relieving 

And the good news is that the herbal sleep aid has hardly any side effects – in contrast to other sleep aids sold in pharmacies.  

How does ashwagandha improve sleep?

Ashwagandha has been shown to increase stress resistance. Under the influence of the ayurvedic herb, the level of cortisol in the blood decreases. Cortisol is also known as the stress hormone, and if it is chronically elevated – which is no longer a rarity with our hectic lifestyles – it damages our well-being. Excessive cortisol levels not only lead to sleep and concentration problems but can bring on depression and even irritable bowel symptoms. Thanks to its anxiety-relieving effect, ashwagandha can also be used for patients suffering from panic attacks. The Indian winter cherry not only lowers the cortisol level, but also counteracts stress twofold by increasing the DHEA level at the same time. DHEA is, in a sense, the antagonist of cortisol and is considered an anti-stress hormone. People with a balanced DHEA level are more resistant to stress and not as easily upset.

The correct way to take ashwagandha

To benefit from its sleep-promoting effects, you should take 300 to 600 mg of ashwagandha daily. The herbal sleep aid is mostly available in capsule or powder form, which makes the correct dosage quite easy. You can simply stir the ashwagandha powder into a large glass of water. If you find the taste unpleasant, you can also use fruit juice instead or stir the powder into your oatmeal in the morning. However, if you consume the ayurvedic sleep aid as part of a meal, the effect might be a little delayed. Therefore, for best effectiveness, it is recommended to take ashwagandha either before a meal or about 90 minutes after you have eaten. 

The greatest stress-reducing effect occurs when you take the ashwagandha both in the morning and in the evening. This increases your resistance to stress during the day, and at night you benefit from its calming effect and are able to fall asleep faster. It's best to monitor your body to see how the herb works for you and when the perfect time to take it is. For example, if you have persistent sleep problems, it may be helpful to take ashwagandha as early as late afternoon instead of right before bedtime. If you have been suffering from problems falling asleep or sleeping through the night for a long time, you should also consult your doctor to get to the bottom of the underlying causes. Once you have taken these steps, nothing should stand in the way of a restful night's sleep, and you can drift off into the realm of dreams in complete relaxation.