Research Gist
Individual trials can be small, so this review pooled the available randomized, placebo-controlled trials of ashwagandha extract and sleep in adults. Researchers searched major medical databases and trial registries, including the AYUSH Research Portal, and two authors independently extracted the data. Five trials with a combined 400 participants met the inclusion criteria. Across these trials, ashwagandha extract had a small but statistically significant beneficial effect on overall sleep compared with placebo. The effect was more noticeable in adults diagnosed with insomnia, at doses of 600 mg per day or more, and when taken for eight weeks or longer. Ashwagandha also improved mental alertness on waking and anxiety levels, though it did not significantly change quality-of-life scores. No serious side effects were reported in the included trials.
Key Learnings
- Five randomized trials with 400 adults were pooled in the analysis.
- Ashwagandha had a small but significant benefit on overall sleep.
- Effects were strongest at 600 mg/day or more, over 8 weeks or longer.
- Mental alertness on waking and anxiety levels also improved.
- The authors noted that long-term safety data remain limited and more research is needed.