Ashwagandha is indeed helpful for sleep, and this is supported by various aspects such as its working mechanism and research evidence. The details are as follows:

Working Mechanism

Regulating Stress Response: Ashwagandha is an adaptogen, which can regulate the body’s stress response, help balance stress hormone levels like cortisol, and reduce anxiety, thus creating a better internal environment for falling asleep.

Modulating Neurotransmitters: It may also modulate neurotransmitters such as serotonin and GABA. For example, by increasing the level of GABA, it can inhibit nerve activity and make people feel relaxed and calm, conducive to improving sleep.

Research Evidence

Study in 2019: A study with 60 participants in an Indian hospital used sleep actigraphy and other assessments after participants took either ashwagandha capsules or a placebo for 10 weeks. The results showed that Ashwagandha significantly reduced the time it took to fall asleep and improved sleep efficiency and quality.

Study in 2020: A study examined the effects of a standardized Ashwagandha extract on sleep in 150 healthy individuals with poor sleep quality. After 6 weeks, the group taking the extract reported a 72% improvement in sleep quality, compared with 29% in the placebo group. The extract also led to significant enhancements in various aspects of sleep.

Systematic Review and Meta-analysis in 2021: A total of five randomized controlled trials containing 400 participants were analyzed. Ashwagandha extract exhibited a small but significant effect on overall sleep. The effects on sleep were more prominent in the subgroup of adults diagnosed with insomnia, treatment dosage ≥ 600 mg/day, and treatment duration ≥ 8 weeks.

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Ashwagandha is indeed helpful for sleep, and this is supported by various aspects such as its working mechanism and research evidence. The details are as follows: Working Mechanism Regulating Stress Response: Ashwagandha is an adaptogen, which can regulate the body's stress response, help balance stress hormone levels like cortisol, and reduce...