Ashwagandha (Withania somnifera) is an herb that is typically used in Ayurvedic tonics.  The small evergreen shrub is also known as "Indian ginseng" or "winter cherry," and is native to India and Southeast Asia. It's usually available in the form of tablets, capsules, powders, oil, or cream. 

Ashwagandha is classified as an adaptogen, which refers to certain herbs and mushrooms believed to help manage stress.  Ashwagandha root extract has also been used to increase energy, improve overall health and reduce inflammation, pain, and anxiety.

In experimental models, it was found that ashwagandha increases the stamina of rats during a swimming endurance test and prevents adrenal gland changes of ascorbic acid and cortisol content produced by swimming stress.  Ashwagandha showed significant protection against stress-induced gastric ulcers.

A randomized, double-blind, placebo-controlled study conducted at Prakruti Hospital, Kalwa, Maharashtra, India tested 60 patients and found that ashwagandha root extract has sleep-inducing potential.  Researchers concluded that ashwagandha is well-tolerated and improves sleep quality and sleep onset latency in patients with insomnia at a dose of 300 mg extract when taken twice daily.

Even in healthy patients, ashwagandha poses sleep benefits. When another group of researchers tested the effects of ashwagandha on 144 healthy subjects, they found a 72% increase in sleep quality among respondents after taking 120 mg of standardized ashwagandha extract once a day, for six weeks. 

Of course, part of the reason why ashwagandha seems so effective in promoting sleep is because of its effect on stress.  Remember, stress is known to interrupt sleep quality and produce excessive daytime sleepiness. 

And that's not all.

One study found that triethylene glycol, an active component of ashwagandha, is responsible for sleep induction.  Ashwagandha products with triethylene glycol seem to have an impact on the restorative areas of sleep or non-REM sleep, in particular. 

Researchers also suggest that ashwagandha may act on GABA receptors which also helpregulate sleep.  Of course, there may still be additional undiscovered compounds yet to be explored in ashwagandha that may contribute to its effects.

Aside from helping improve sleep quality, ashwagandha root extract also helps with several health conditions. 

According to Sleep Foundation and WebMD, while the long-term safety profile of ashwagandha has not been thoroughly studied, it is relatively safe to take for up to three months.  That said, it does pose potential albeit mild side effects especially in large doses.  This includes diarrhea, nausea, vomiting, and an upset stomach. 

Rarely, it can also cause liver problems. In one study to evaluate the safety and efficacy of ashwagandha (Withania somnifera) root extract, it was found that ashwagandha may also induce dry mouth, drowsiness, vertigo, and hallucinations along with cough and congestion, blurred vision, and rash.

Some evidence also suggests that ashwagandha may cause you to gain weight due to its effect on your thyroid levels as was found during a placebo-controlled study of ashwagandha root extract on persons with bipolar disorder.  Your thyroid levels play a role in body weight regulation.

Aside from that, ashwagandha may also interact with certain medications such as immunosuppressants, sedatives, and certain depressants.  If you're taking medications, seek medical advice before taking ashwagandha root extract or other forms of sleep aid.  They're also not recommended for pregnant people, people with thyroid and autoimmune diseases, people who had surgery. 

Sandland Sleep also believes in holistic options that will leave you healthy and refreshed without the nasty side effects prescription pills tend to have.  In pursuit of better sleep solutions, we formulated products that are completely natural, vegan, and GMO-free that will help you achieve clean, healthy sleep, without any perceived side effects. No high, no groggy morning-afters, just better sleep.

Fall Asleep and Stay Asleep are supplements targeted towards the common sleep problems people experience.  Use one or both to fall asleep faster, stay asleep longer, and wake up refreshed and ready to take on the world.