Ashwagandha has shown promising results in improving sleep through various mechanisms

Ashwagandha has significant potential for improving sleep. Here is an in-depth exploration of its role in sleep.

1. Ashwagandha as an adaptogen for sleep
Ashwagandha (Withania somnifera), a prominent adaptogen in traditional Ayurvedic medicine, shows significant potential as a natural therapy for managing stress, improving sleep quality, and reducing anxiety. Preclinical and clinical studies have demonstrated that Ashwagandha’s active compounds, particularly withanolides, influence the hypothalamic-pituitary-adrenal (HPA) axis, leading to reductions in cortisol levels and a more balanced stress response. This balanced stress response is crucial for better sleep as chronic stress can disrupt sleep patterns.

2. Mechanisms of action on sleep
Modulating GABA/Histamine Receptors and EEG Slow-Wave Pattern: The hydroalcoholic extract of Ashwagandha has been shown to increase the gene expression levels of GABAₐ ρ1 and histamine H3 receptors. In animal models, this extract at doses of 15 and 30 μg/mL compared to control led to an increase in these receptors. Additionally, it showed a significant decrease in time to sleep onset and increased total sleep duration in the pentobarbital-induced sleep model. The EEG study also showed significant improvement in various bands, with delta waves showing increases, supporting the calming property of Ashwagandha in improving the quality of sleep.

Influence on GABA receptors: Enzyme-treated Ashwagandha root extract (EA) increased sleep duration in a pentobarbital-induced sleep test. Electroencephalogram analysis revealed that EA significantly increased δ-wave and non-rapid eye movement sleep times, improving sleep quality and quantity. EA also increased the γ-aminobutyric acid (GABA) content in the brain and mRNA and protein expression of GABAₐ, GABAₓ₁, and serotonin receptors. In particular, EA showed sleep-promoting activity by binding to various GABAA receptor sites.

Effect on electrophysiological properties: The Withania somnifera extract increased electrophysiological properties in delta and gamma bands in rats. Statistically significant changes not observed in theta and alpha band power but beta band power was reduced. This study revealed enhanced activity of the slow wave in presence of Ashwagandha extract and divulged the details of its role in sleep and memory.

3. Clinical studies on sleep improvement
Randomized controlled trials: In a randomized, double-blind, placebo-controlled study by Langade et al. in 2019, Ashwagandha root extract was shown to significantly shorten the sleep onset latency and improve sleep efficiency scores in insomnia subjects. There was also a significant improvement in mental alertness and sleep quality. A two-way ANOVA confirmed sleep onset latency and sleep efficiency as the most improved parameters, followed by total sleep time and wake after sleep onset. All these parameters were statistically assessed for significant improvement within the group both for the treatment and the placebo groups in healthy and insomnia datasets. The study concluded that Ashwagandha root extract can improve sleep quality and help in managing insomnia.

Another randomized, double-blind, placebo-controlled study by Deshpande et al. in 2020 evaluated the effects of Ashwagandha extract on sleep quality in healthy adults. The study found a 72% increase in self-reported sleep quality for the treatment group, compared with 29% in the placebo group. Based on activity monitoring data, the treatment group showed significant improvement in sleep efficiency, total sleep time, sleep latency, and wake after sleep onset. In the ashwagandha group, quality of life scores showed significant improvement in physical, psychological, and environment domains. The study concluded that supplementation with the standardized Ashwagandha extract for six weeks improved the overall quality of sleep by significantly improving the non-restorative sleep condition in healthy subjects.

In conclusion, Ashwagandha has shown promising results in improving sleep through various mechanisms. However, further research is needed to better understand the long-term effects and safety of Ashwagandha supplementation for sleep.

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