Can ashwagandha be used daily for long-term sleep improvement?

Ashwagandha can generally be used daily for long-term sleep improvement, but there are several points to note:

Evidence Supporting Long-Term Use
Research Basis: A systematic review and meta-analysis of five studies found that people with insomnia who took Ashwagandha daily for over eight weeks experienced the most beneficial effects. Another study showed that older adults’ sleep quality benefited significantly from taking Ashwagandha root extract over an extended period.

Mechanism of Action: Ashwagandha is an adaptogen that can regulate the body’s stress response, balance stress hormone levels such as cortisol, and reduce anxiety, thus creating a good internal environment for improving sleep. It also modulates neurotransmitters like serotonin and GABA, inhibits nerve activity, makes people feel relaxed and calm, and is conducive to promoting sleep.

Considerations for Long-Term Use
Dosage: The appropriate dosage of Ashwagandha for long-term use may vary from person to person. Generally, for capsules or tablets, standard dosages often range from 225 to 600 milligrams per day, taken in divided doses. However, it’s best to follow the advice of a healthcare professional.

Safety: Although Ashwagandha is generally considered safe, some people may experience side effects such as upset stomach, diarrhea, or drowsiness. People with certain health conditions, such as hyperthyroidism, low blood pressure, or hypoglycemia, should use it with caution. Pregnant and breastfeeding women should avoid it.
Individual Variability: Everyone’s body chemistry is different, and some individuals may be more sensitive to ashwagandha than others. Some people might notice significant improvements in sleep with long-term use, while others may have a less pronounced response.

In conclusion, while Ashwagandha shows promise for long-term sleep improvement, it’s crucial to consult a healthcare provider before starting daily long-term use, especially if you have underlying health conditions or are taking other medications.

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