When to Take Ashwagandha for Stress, Sleep & Energy
Ashwagandha when to take — it's one of the most frequently asked questions regarding this potent adaptogen.
Whether you’re seeking better sleep, more energy, or less stress, timing is everything when it comes to ashwagandha’s impact on your body.
Which is why I’m excited to find, learn, and share both ashwagandha benefits and usage so that YOU can use it sensibly and naturally – get the most of its power but according to your well-being priorities while embracing the “reWilded” life your amazing body evolved for.
Ashwagandha: When to Take It? Timing is Everything
Ashwagandha is a proven adaptogen that has been used in Ayurvedic medicine for hundreds of years.
Where it shines is in helping your body adapt to stress — whether that’s calming an overtired, wired nervous system or energizing a tired one.
But when you take it, it may affect what benefit you notice most of all.
Your body’s cortisol rhythm, energy curve, and even your sleep cycle all affect how ashwagandha is going to work in your system.
Which is probably why timing it — just right — matters so much.
When to Take Ashwagandha for Stress
To the extent that stress is your primary concern, morning is often best.
Your stress hormone, cortisol, naturally peaks upon waking.
You can soften that curve by adding ashwagandha to your morning routine, which could help you start the day a little calmer and more focused (1).
You’ll probably be more emotionally centered and less reactive during the day.
For some, a smaller repeat dose in the early afternoon can help maintain stress relief.
This is especially useful if you suffer from a mid-afternoon slump or daytime stress.
When To Take Ashwagandha For Better Sleep
Looking for deeper sleep?
Evening is your window.
Ashwagandha is known to soothe the nervous system, particularly if it’s taken an hour or two before bed (2).
It has the effect of lowering nighttime cortisol, sending a signal to your brain that it’s time to wind down.
You might fall asleep more easily and wake up less during the night.
You can also consider mixing ashwagandha with Wild Foods’ Reishi or even magnesium for an especially comprehensive nighttime routine.
Just keep at it — the benefits of sleep pay off over time.
Does Ashwagandha Make You Feel Tired or Give Energy?
It depends on your baseline.
Ashwagandha isn’t a pusher, pushing your body in one direction — it morphs to fit what you need.
If you’re wired and anxious, it can be calming.
You might experience a psychic high if you are drained and fatigued.
That makes it one of the rare supplements with potential to be energizing or relaxing, depending on when and why you take it (3).
So morning use encourages mental clarity and smooth energy, and evening use promotes deep rest and recovery.
It has to do with alignment with your current feelings.
Best Time to Take Ashwagandha for Muscle Gain & Recovery
Ashwagandha can help with strength, stamina, and recovery.
It’s beneficial because it lowers exercise-induced cortisol, which disassembles muscle (4). To build muscle, take post-workout to help recover and maintain a positive anabolic balance.
Or, an an anighttimee dose allows your body to heal as you sleep when human growth hormone (HGH) reaches its natural peak.
Best used in conjunction with Wild Whey or post-workout Wild shake to maximize repair and lean gains.
Should You Take Ashwagandha on an Empty Stomach or with Food?
Ashwagandha may be taken with or without food.
Still, some people say they experience mild digestive discomfort when taking it on an empty stomach.
If you’re sensitive, take it after a light meal supported with some healthy fat to support better absorption.
Capsules are generally easier on the stomach than powder, though Wild’s raw powder root is great for custom drinks or blends.
Consistency is more important than timing when it comes to meals.
How Long Does It Take for Ashwagandha to Work?
Don’t expect overnight magic.
Ashwagandha is one for which the effects build up slowly in your system.
Some experience benefits — such as lowered stress or improved sleep — in as little as 1–2 weeks.
But to have the full effect, use it daily for 6–12 weeks (5).
Your nervous system and hormonal rhythms require time to reset and respond.
Keep it up, and listen to your body — you’ll know when it’s doing its job.
Final Thoughts
You don’t need to strive for perfection — only consistency.
Ashwagandha works when it’s integrated into your daily routine, like moving your body or eating whole foods.
But it’s similar to planting a seed, in that the roots grow before you even see the bloom.
Just listen to how you feel and decide when the best time is for you based on your body's feedback.
Keep in mind, you’re not just taking a pill — you’re engaging in a profound return to nature.
You’re reWilding.
Ready to start? Take Wild Ashwagandha today and feel the shift from stressed to STRONG—on your terms.
🌞 Calm Mind, Energized Body, Wild Life. Unlock the ancient secret to stress resilience — KSM-66 Ashwagandha by Daily Nutra. Feel grounded from sunrise to sunset. 🌞
FAQs About Ashwagandha Timing
When is the best time to take ashwagandha?
Use in the morning for stress and energy, and in the evening for sleep. Your goals will guide you.
Can I take ashwagandha morning or night for anxiety?
Morning is best to prevent worrying about it all day and becoming anxious.
Can I take ashwagandha at bedtime?
Yes. And it may even help with sleep quality if you consume it 1–2 hours before bedtime.
How long for ashwagandha to take effect?
Some people notice a change in 1-2 weeks, but the full effect is not evident until 6–12 weeks.
Do I take ashwagandha with food or on an empty stomach?
As she says in her video, both work, but food is generally easier on the stomach for some.
Related Studies
1. Title: An investigation into the stress-relieving and pharmacological effects of Ashwagandha: A randomized controlled trial
This clinical study showed a statistically significant 23% reduction in cortisol levels over 60 days in humans taking ashwagandha compared to a placebo.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
2. Title: A double-blind, randomized, parallel-group, placebo-controlled study evaluating the effect of Ashwagandha root extract on sleep quality
Ashwagandha root extract significantly improved sleep onset latency, sleep efficiency, and total sleep time in both healthy and insomnia subjects after 8 weeks of supplementation.
Link: https://pubmed.ncbi.nlm.nih.gov/32818573/
3. Title: Safety and Efficacy of Ashwagandha Root Extract on Cognition, Energy, and Mood: A Randomized Placebo-Controlled Study
Daily supplementation of 600 mg ashwagandha root extract improved cognition, energy levels, mood, and reduced mental fatigue in adults after 8 weeks.
Link: https://www.tandfonline.com/doi/full/10.1080/02791072.2024.2424279
4. Title: Effects of Ashwagandha (Withania somnifera) on Physical Performance: A Systematic Review and Meta-Analysis
Ashwagandha supplementation reduced muscle fatigue and cortisol after workouts, enhancing muscle recovery and physical performance in healthy individuals.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8006238/
5. Title: A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Ashwagandha on Stress and Anxiety Reduction
Significant reductions in serum cortisol and improvements in stress markers were observed after 60 days (about 8 weeks) of ashwagandha treatment.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/
