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Ashwagandha is enjoying a moment in the wellness spotlight, with a 254% increase in Google searches around its ability to improve sleep during the past few months. This plant’s reported ability to reduce stress has been anecdotally favored, and there is mounting evidence that suggests sleep reduces the risk of serious health conditions including stroke and dementia.
But does ashwagandha really help when counting sheep isn’t enough? And should we be taking it every night? We asked the experts for their take.
→ What is ashwagandha?
→ How does ashwagandha work to encourage a good night’s sleep?
→ How do you take ashwagandha?
→ Is ashwagandha safe?
→ This is what happened when I took ashwagandha
→ The bottom line
What is ashwagandha?
Ashwagandha (also known as Indian ginseng and winter cherry) is a plant that’s been used in Ayurvedic medicine—a traditional South Asian healing system—for thousands of years.
“In Ayurveda, ashwagandha is considered a Rasayana, which means it’s powerful for rejuvenation," says Shivani Misra of beauty brand Kama Ayurveda, who has been practicing Ayurveda for 17 years.
She adds that it can affect your dosha, or the energy patterns in your body (it’s a little like your constitution). The three doshas—Vata, Kapha, and Pitta—are believed to be responsible for a person’s physiological and emotional health, but ashwagandha is particularly grounding for Vata types, says Dr. Shivani. “When imbalanced, Vata causes insomnia, restlessness, and anxiety. By nourishing the nervous system, ashwagandha supports both physical rest and mental calm. It also strengthens immunity and cognitive function, making it a holistic solution, not just a sedative.”
Ashwagandha is also classed as an adaptogen, which refers to “plant-based substances, often including herbs, roots, or medicinal mushrooms, that help the body manage stress and restore balance,” notes Dr. Shivani. “They do this by regulating the adrenal system, which controls the body’s hormonal response to stress.”
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How does ashwagandha work to encourage a good night’s sleep?
Dr Shivani credits withanolides—compounds in ashwagandha—with helping your body to relax and improving the quality of your sleep. “Withanolides are the active compounds in ashwagandha that help calm the nervous system and lower cortisol—the stress hormone that often keeps us up at night,” she says. “By easing stress and anxiety, they make it easier to fall asleep and stay asleep.”
For Rayyan Zafar, a scientist at Imperial College London and the chief scientific officer at adaptogenic supplement brand Moodeys, natural sleep boosters like ashwagandha can help with REM sleep. “The key to good sleep is REM sleep,” he says. “It’s like hitting the reset button for your brain—it keeps you sharp, balanced, and ready to take on the day. But stress and restlessness can get in the way, so it helps to find ingredients that can combat it.”
The trouble is, current scientific studies looking at ashwagandha for sleep tend to be small and the results mixed or purely anecdotal. For example, analysis of five trials found ashwagandha led to a modest improvement in total sleep time—up to about 25 minutes—compared with a placebo.
Another found that ashwagandha affects receptors of a neurotransmitter called GABA in the brain, promoting sleep. But on the flip side, a recent Australian study of 120 people found no major differences between ashwagandha and a placebo in improving tiredness and stress.
That’s not to say it doesn’t work, though. “For centuries ashwagandha has been known to support deep rest and to balance the mind,” says Dr. Shivani. “Now science is simply catching up, showing that regular use can improve sleep quality and leave you feeling clearer and more refreshed during the day.”
Here’s what to know about the latest TikTok wellness trend.
How do you take ashwagandha?
Ashwagandha comes in various forms. There are supplements that contain the plant’s roots or leaves, but also teas and powders. “For most people, just half a teaspoon of ashwagandha powder a day is enough to experience its benefits without overdoing it,” says Dr. Shivani. But our advice, as always, is to read the instructions on each individual product.
You can also apply ashwagandha topically. Dr. Shivani is a fan of Kama Ayurveda’s Sugandhadi Body Oil, which she recommends massaging into the body or feet before you go to sleep. “Treatments done with Sugandhadi oil not only strengthen muscles but also relax them,” she says.
But the biggest takeaway is that you shouldn’t take ashwagandha every night (especially if you haven’t checked in with your doctor).
“Traditionally, ashwagandha was never meant to be a lifelong supplement,” says Dr. Shivani. “In Ayurveda, it’s used in cycles—often for a few weeks at a time—alongside practices like yoga, meditation, and a calming daily routine. The idea isn’t just to rely on the herb alone; rather it’s to bring you back in balance. Over time you can overdo the herbs and you may risk mild imbalances if it’s not the right fit for your constitution.”
This advice is echoed by Tatiana Mandavia, a GP and aesthetic doctor. “While it can help calm the nervous system and support better sleep in the short term, your body can start to become overly dependent on ashwagandha if used continuously,” she says. “Eventually this might reduce its effectiveness, or it could even interfere with your body’s natural hormone balance.”
Not to mention, the long-term safety of using ashwagandha is not well known.
Is ashwagandha safe?
Most research indicates that ashwagandha is safe to use with minimal side effects when taken short term.
“Ashwagandha is generally safe and well-tolerated when used correctly—but like any herb, it’s important to use it mindfully,” says Dr. Shivani. “With its growing popularity, people are often unknowingly taking it in multiple forms—capsules, teas, protein powders, or wellness blends—which can lead to accidental overuse. That’s why I always recommend consulting a doctor or Ayurvedic practitioner before adding ashwagandha to your daily routine."
According to the Sleep Foundation, this is even more important given there are no universal guidelines when it comes to ashwagandha dosing. “There’s no one-size-fits-all approach when it comes to dosage—the amount that works for one person might be too much or too little for someone else,” notes Dr. Mandavia.
She says that a qualified expert in medicine and supplementation “can help you understand if it’s safe for you based on your health history, current medications, or any underlying conditions you might have. They can also guide you on the appropriate dosage so you don’t end up taking too much, which can lead to unwanted side effects.”
Possible side effects of ashwagandha:
- Upset stomach
- Diarrhea
- Nausea
- Headaches
- Liver problems
- Thyroid problems
- Drug interactions (especially with thyroid, diabetes, and blood pressure medications)
It’s worth noting, too, that ashwagandha is not recommended for use during pregnancy and breastfeeding.
Another concern to be aware of is heavy metals in ashwagandha products. “Like many herbal supplements, ashwagandha can sometimes be contaminated with heavy metals if it’s grown or processed in polluted environments,” warns Dr. Shivani. “Unfortunately, many products on the market don’t follow quality control. When in doubt, my advice is to consult an Ayurvedic practitioner who can recommend a safe, high-quality product suited to your body composition.”
This is what happened when I took ashwagandha
My first experience with ashwagandha was actually to improve focus and ensure that I was energized but also calm throughout the day. To that end, I would mix Athletic Greens AG1 powder into a glass of water in the morning or drink mushroom coffee, which often contains lion’s mane, maca, and ashwagandha mushrooms for sustained energy without crashes.
But to test if ashwagandha could help with sleep, I tried Moodeys Rest & Repeat Capsules for three weeks. I popped two capsules an hour before bed every night and I definitely felt more relaxed, without the typical whirring of thoughts about deadlines or meetings. But I wouldn’t say that it made me drowsy or instantly conk out. What I did notice is that I slept the whole way through the night during the testing period rather than waking up around 2 a.m. as I usually do.
It’s just very hard to pinpoint exactly what made me sleep better during this time. Did Mr. Sandman become my bestie because of the ashwagandha or the reishi mushrooms in the blend, which are also said to relax the central nervous system? Or was it just down to sheer exhaustion after a busy period at work?
I don’t believe there’s a magic pill for better sleep—just healthier habits. But I can see Dr. Shivani’s point about the importance of a “a 360-degree holistic approach”—taking ashwagandha for a few weeks alongside other stress-busting daily rituals if you get the green light from a doctor.
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The bottom line
There seems to be some evidence that ashwagandha can help to improve sleep, but more studies need to be done. It’s also important to speak to a professional about what may be causing your insomnia. “Taking ashwagandha for too long without addressing the root causes of stress or sleep issues might mask symptoms rather than truly resolve them,” says Dr. Shivani.
There is also another downside to relying on any type of sleep aids. “It can lead to a kind of mental or physical dependence where you start to believe you can’t sleep without them,” notes Dr. Tatiana.
“That mindset can be quite unhelpful, especially during times when you might not have access to your usual routine or supplements. Long term, it’s better to work on developing good sleep hygiene habits, like a consistent bedtime, reducing screen time before bed, and managing stress, so your body learns to fall asleep naturally and consistently without needing external support.”
Disclaimer: Supplements should not be taken in place of a balanced diet. It’s always important to speak to your GP before starting any new supplement.
This story originally appeared in Glamour UK.
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