When to Take Ashwagandha for Sleep, Stress & Energy
Finding the best time to take ashwagandha can feel confusing.
You’ve probably seen people say it works best at night for sleep, while others swear by taking it in the morning for energy.
The truth is that when to take ashwagandha depends on your goals—whether that’s better rest, less stress, or sharper focus.
Let’s break it down so you can find the timing that works best for your body and lifestyle.
What Is Ashwagandha and Why Timing Matters
For ages, ashwagandha has been utilized in traditional Ayurvedic therapy as an adaptogenic plant.
Adaptogens help your body handle stress by balancing cortisol, the primary stress hormone (1).
Timing matters because ashwagandha can have different effects depending on when you take it.
In the morning, it may support calm energy and focus.
At night, it may help your body wind down and prepare for deeper sleep.
When to Take Ashwagandha for Sleep
If sleep is your main struggle, taking ashwagandha in the evening can be a good choice.
Many people find that it helps them relax without acting like a sedative.
It doesn’t knock you out, but it can reduce racing thoughts and stress that keep you awake (2).
The best time is usually 30 to 60 minutes before bed.
Since adaptogens work gradually, consistency is key.
You may start noticing better sleep within a few days, but deeper results often come after several weeks of daily use.
When to Take Ashwagandha for Stress Relief
Stress relief is one of the most researched benefits of ashwagandha (3).
It aids in lowering cortisol levels, which lessens stress and overload.
If your goal is stress management throughout the day, mornings are usually best.
Taking it with breakfast helps set a calmer tone for your day.
If your stress peaks in the evening, a nighttime dose may be more effective for you.
Most people find that results build gradually, often becoming noticeable after two to four weeks of daily use.
When to Take Ashwagandha for Energy and Focus
Ashwagandha isn’t like caffeine—it won’t give you a jolt.
Instead, it balances your energy by supporting your nervous system and adrenal health.
That means it can help fight fatigue without causing jitters or crashes.
For sharper focus or workout recovery, mornings or pre-workout are good options.
It also supports muscle growth and strength when paired with resistance training (4).
Consistency again matters—results come from regular use, not one-time doses.
Morning vs Night: What’s Best for You?
Should you take ashwagandha in the morning or at night?
The answer depends on your goals.
Take it in the morning if you want steady energy, stress support, or better focus.
Take it in the evening if you want help winding down and preparing for sleep.
Some people even split their dose, taking half in the morning and half before bed.
The key is to listen to your body and adjust based on how you feel.
Should You Take Ashwagandha With or Without Food?
Ashwagandha can be taken with or without food.
Taking it with a meal may reduce the chance of stomach discomfort.
For better absorption, pair it with a healthy fat like coconut oil or nut butter.
Powder, capsules, or tea all work—the best form is the one you’ll actually take consistently.
Some people prefer adding the powder to smoothies or warm drinks in the evening.
Safety and Precautions You Should Know
Ashwagandha is generally safe for most people, but there are some precautions.
It may interact with certain medications, especially those for thyroid, blood pressure, or sedation.
If you’re pregnant or breastfeeding, it’s best to avoid ashwagandha unless your doctor approves.
Mild side effects, such as sleepiness or upset stomach, are experienced by some people (5).
The “dark side” of ashwagandha is really just about misuse—taking too much or combining it with the wrong medications.
Always begin with a modest dosage and work your way up.
Final Thoughts
There’s no single best answer to when to take ashwagandha.
It depends on whether your focus is sleep, stress, or energy.
For sleep, take it before bed.
For stress and energy, take it in the morning.
If you want both, split your dose between morning and night.
The most important thing is to stay consistent and give your body time to adapt.
When you pair ashwagandha with a healthy lifestyle—real food, quality sleep, and movement—you’ll unlock its full potential.
At Wild Foods, we believe in bringing you pure, sustainably sourced herbs to help you reconnect with your natural rhythm.
Try adding Wild Ashwagandha to your daily routine and discover the difference it makes.
FAQs on When To Take Ashwagandha
Is ashwagandha good before bed?
Yes, many people find it helps them relax and sleep more deeply when taken 30–60 minutes before bed.
Should you take ashwagandha on an empty stomach or with food?
It can be taken either way, but with food may improve comfort and absorption.
How long does ashwagandha take to work for anxiety?
Most people notice improvements within 2–4 weeks of consistent daily use.
When is the best time to take ashwagandha for weight loss?
Morning is best since it helps reduce stress-related cravings and supports energy for activity.
Can I take ashwagandha both morning and night?
Yes, splitting your dose can give you balanced benefits for both energy and sleep.
Related Studies
1. Title: A randomized, double-blind, placebo-controlled study investigating Ashwagandha's anxiolytic effects
Summary: This 60-day randomized trial found that Ashwagandha supplementation significantly reduced morning cortisol levels and stress in adults with self-reported high stress.
Link: https://pubmed.ncbi.nlm.nih.gov/31517876/
2. Title: A randomized, double blind, placebo controlled study to evaluate Ashwagandha extract in improving sleep quality in subjects with non-restorative sleep
Summary: Supplementation with Ashwagandha extract for six weeks significantly improved sleep efficiency, total sleep time, sleep latency, and overall sleep quality without adverse effects.
Link: https://pubmed.ncbi.nlm.nih.gov/32540634/
3. Title: Withania somnifera for the treatment of anxiety: A systematic review of human trials
Summary: This review of randomized controlled trials confirms Ashwagandha's effectiveness in significantly reducing anxiety symptoms measured by validated scales compared to placebo.
Link: https://www.science.gov/topicpages/w/withania+somnifera+ashwagandha.html
4. Title: Effects of Ashwagandha (Withania somnifera) standardized root extract on muscle strength and cardiorespiratory endurance following resistance training: A randomized clinical trial
Summary: Eight weeks of Ashwagandha extract supplementation (600 mg daily) combined with resistance training significantly improved muscle strength, size, and endurance in healthy adults.
Link: https://pubmed.ncbi.nlm.nih.gov/38988644/
5. Title: Ashwagandha: Is it helpful for stress, anxiety, or sleep? - NIH Factsheet
Summary: Clinical evidence indicates Ashwagandha is generally safe with few reported side effects, though rare cases of liver injury have been noted, emphasizing the need for cautious use in susceptible individuals.
Link: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional
