Ashwagandha and Sleep: How Does This Plant Promote Falling Asleep?

Ashwagandha (Withania somnifera) is a plant of Indian origin from the Ayurvedic pharmacopoeia, classified among the adaptogens – capable of modulating the body’s response to stress. Its anxiolytic effects are well documented, and its action on improving sleep is currently being extensively studied. Several clinical trials conclude that it promotes falling asleep and improves sleep quality, particularly in people exposed to chronic stress. 

To understand these effects, we will look at the mechanisms that determine sleep and evaluate the actions of Ashwagandha on hormonal regulation, neurotransmitter modulation, and the reduction of hypervigilance. 

Sleep: A Fragile Balance Disrupted by Stress

Sleep results from a complex balance between several hormonal and neurochemical systems. Two main mechanisms are involved: 

The circadian pathway, governed by the secretion of melatonin, a hormone produced in response to darkness by the pineal gland. It signals to the body that it is time to sleep. 

The homeostatic pathway, which depends on the accumulation of neuromodulators that promote sleep onset as wakefulness continues. Among them, GABA (gamma-aminobutyric acid) plays a central role: it is the main inhibitory neurotransmitter of the central nervous system. Its activation decreases neuronal excitability and promotes mental and physical relaxation. 

A third key player is serotonin, a neurotransmitter derived from tryptophan. It contributes to the regulation of mood and the sleep–wake cycle, notably because it is the direct precursor of melatonin. 

A fourth factor, cortisol – the stress hormone – can quickly disrupt this fragile balance. In chronic stress situations, its blood concentration remains elevated, especially at the end of the day, delaying melatonin production and keeping the body in a state of alertness. This results in difficulty falling asleep, frequent nighttime awakenings, or even established insomnia. 

How Does Ashwagandha Improve Sleep Quality?

The benefits of Ashwagandha on sleep quality are based on two complementary physiological actions. 

Regulation of Cortisol:

Several clinical studies have shown that supplementation with Ashwagandha root extract significantly reduces cortisol levels in stressed individuals [1,3]. This action helps restore a normal circadian rhythm, notably by decreasing evening cortisol peaks that interfere with falling asleep. 

Modulation of the GABAergic System:

Preclinical data suggest that certain withanolides – the active compounds in Ashwagandha – interact with GABA-A receptors, mimicking the effect of this inhibitory neurotransmitter [4]. This interaction promotes a gradual reduction in neuronal excitability without causing excessive sedation. Unlike hypnotics or benzodiazepine-type anxiolytics, this modulation does not induce dependency or rebound effects. 

Through these two actions, Ashwagandha does not act directly as a sleeping pill but works upstream on the factors that alter sleep quality – particularly chronic stress and hyperactivation of the central nervous system. 

Clinical Evidence of Ashwagandha’s Effectiveness on Sleep

The effectiveness of Ashwagandha on sleep is not only based on ancient traditions: it is supported by several recent clinical trials. A randomized study conducted in 2019 [1] evaluated the impact of 300 mg of Ashwagandha root extract taken for 8 weeks in patients suffering from insomnia. The result: a significant improvement in sleep quality, measured by standardized questionnaires (e.g., ISI – Insomnia Severity Index), as well as a reduction in the time needed to fall asleep. 

Another study published the same year by Salve et al. [2], conducted on 60 adults, showed that supplementation with 600 mg per day of standardized extract led to improved sleep quality, reduced perceived stress, and better physical recovery upon awakening. 

More recently, a systematic review and meta-analysis [4] confirmed that Ashwagandha has a moderate but significant effect on sleep onset and sleep quality, particularly among individuals suffering from stress or anxiety disorders. 

Ashwagandha, Magnesium, and Tryptophan: A Natural Synergy for Sleep

The effectiveness of Ashwagandha on stress, anxiety, and sleep can be enhanced when combined with other nutrients involved in sleep regulation. 

Magnesium plays a key role in the proper functioning of the nervous system. It contributes to the activation of GABA receptors, the inhibitory neurotransmitter that acts as a “natural brake” on brain activity. A good magnesium balance promotes muscular and nervous relaxation, facilitating sleep onset [5]. 

Tryptophan is the amino acid precursor of serotonin, which is then converted into melatonin — the main hormone responsible for sleep onset. Providing sufficient tryptophan supports this natural metabolic pathway, which is often slowed by chronic stress or an unbalanced diet [6]. 

The Ashwagandha + Magnesium + Tryptophan combination therefore acts in a complementary way: reducing cortisol and stress, calming neuromuscular tension, and supporting melatonin synthesis. 

What Dosage and Form of Ashwagandha Should Be Preferred?

Not all Ashwagandha extracts are equal. To fully benefit from its effects, it is important to choose a well-studied and standardized form. The KSM-66® extract, derived from the plant’s root and obtained without chemical solvents, with a high concentration standardized in withanolides (the active principles), is currently the most clinically documented form. 

The most convincing studies use doses between 300 and 600 mg per day, with a withanolide concentration around 5% [1,2,4]. Intake can be divided into two doses (morning and evening) or taken in the evening if the goal is mainly to improve sleep onset. 

Precautions and Possible Side Effects

Ashwagandha is generally well tolerated, but some precautions are necessary. 

Mild and temporary side effects may occur, such as: 

• Daytime drowsiness if the dose is too high; 

• Digestive discomfort such as mild nausea or diarrhea; 

• More rarely, headaches or dry mouth. 

The plant is not recommended in certain situations: 

• During pregnancy or breastfeeding, due to insufficient safety data; 

• In cases of uncontrolled hyperthyroidism, as Ashwagandha may stimulate thyroid activity; 

• When combined with sedatives, anxiolytics, or antidepressants without medical supervision. 

As with any active supplement, professional advice is recommended if you are taking medication or have chronic conditions. 

Conclusion

Ashwagandha is an adaptogenic plant with scientifically validated effects on stress and sleep. It acts mainly by reducing cortisol levels and supporting the neurobiological pathways of relaxation. Its effectiveness can be enhanced when combined with key cofactors such as Magnesium and Tryptophan. 

At Argalys, we have chosen to combine these three active ingredients in a unique formula designed to naturally support sleep onset, improve sleep quality, and assist people exposed to chronic stress. An effective, non-addictive alternative based on clear and validated biological mechanisms. 

References

1. Langade D et al. Efficacy and Safety of Ashwagandha Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019;11(9):e5797. 

2. Salve J et al. Adaptogenic and anxiolytic effects of Ashwagandha root extract: A double-blind, randomized, placebo-controlled clinical study. Cureus. 2019;11(12):e6466. 

3. Chandrasekhar K et al. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255–262. 

4. Lopresti AL et al. A systematic review and meta-analysis of the effectiveness of Ashwagandha (Withania somnifera) for the treatment of anxiety. J Clin Med. 2021;10(8):1991.