Ashwagandha Dosage for Sleep & Relaxation: What the Studies Suggest

Abstract Summary

Objective
To clarify how ashwagandha can support sleep and relaxation and what dosages have been clinically validated.

Context
Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used to combat stress and promote rest. Modern clinical research has examined its potential to improve sleep onset, efficiency, and quality among adults experiencing mild stress or insomnia.

Methods Used

Approach
Randomized, double-blind, placebo-controlled trials have tested daily doses of ashwagandha root extract between 120 mg and 600 mg, typically over 6–10 weeks. The extracts used were standardized to 5% withanolides.

Data Collection
Outcomes were measured using polysomnography, sleep quality indexes, and cortisol levels. Studies confirmed significant improvement in sleep latency and self-reported relaxation compared to placebo.

Researchers’ Summary of Findings

Impact on Health
Participants receiving 300–600 mg/day reported improved sleep efficiency, reduced stress-related fatigue, and deeper relaxation. Benefits were more pronounced with consistent nighttime use.

Health Implications
Ashwagandha may enhance overall sleep quality by reducing hyperarousal and supporting cortisol balance. The most effective range appears to be 300–600 mg/day, taken in divided doses.

Sustainability
Consumers are advised to select extracts from certified sustainable farms and third-party-tested brands to ensure purity and ethical sourcing.

DOI
10.1371/journal.pone.0257843