Yes, you can take ashwagandha for sleep. Several small studies suggest ashwagandha can improve sleep, particularly in those who have stress-related insomnia [1].
A systematic review of five randomized controlled trials observed a small but significant improvement of overall sleep, with the most notable differences observed in those diagnosed with insomnia and who took ≥600 mg/day for eight or more weeks [1]. Another recent study of 60 people found that those who took 300 mg of ashwagandha twice daily for ten weeks experienced better sleep quality than those who took a placebo [2]. Researchers believe these effects stem from triethylene glycol (a compound known to induce sleep) and withanolides (substances that appear to improve the body’s ability to cope with stress) [3,4].
References
Cheah, K. L., Norhayati, M. N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effect of ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE, 16(9). https://doi.org/10.1371/journal.pone.0257843
Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus. https://doi.org/10.7759/cureus.5797
Kaushik, M. K., Kaul, S. C., Wadhwa, R., Yanagisawa, M., & Urade, Y. (2017). Triethylene glycol, an active component of Ashwagandha (Withania Somnifera) leaves, is responsible for sleep induction. PLOS ONE, 12(2). https://doi.org/10.1371/journal.pone.0172508
Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a review. Alternative medicine review : a journal of clinical therapeutic, 5(4), 334–346.
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