Ashwagandha Extract Improves Sleep Quality: Systematic Review and Meta-Analysis
Does Ashwagandha Actually Improve Sleep Quality According to Research?
Ashwagandha (Withania somnifera) extract significantly improves sleep quality, reduces sleep onset time, and increases total sleep time, according to this systematic review and meta-analysis of clinical trials. The analysis of multiple randomized controlled trials found that ashwagandha supplementation improved sleep quality scores by an average of 72% compared to placebo, reduced time to fall asleep by approximately 29%, and increased total sleep time by an average of 15%. The benefits were most pronounced in adults with insomnia or sleep difficulties, with effects typically observed within 6-8 weeks of consistent supplementation. The herb appears to work through multiple mechanisms including stress reduction, cortisol regulation, and GABAergic activity.
