Getting a good night’s sleep can make a huge difference to one’s health and wellbeing. It means you wake up feeling refreshed, energised, and ready to go about your day.

On the other hand, having inadequate or broken sleep can lead to irritability and increased emotional instability. Lack of sleep also affects brain health, especially in the areas of stress, anxiety, and cognition.

There are many things you can do to ensure you get better sleep quality. Apart from maintaining a well-balanced and healthy diet, taking supplements for sleep like ashwagandha can help.

Ashwagandha helps promote better sleep, and supports the reduction of stress and anxiety as well as mental clarity and cognition at the same time. If you haven’t heard of ashwagandha, fret not because we’ll get you up to speed.

What is ashwagandha?

Ashwagandha, also called winter cherry, asana, or Indian ginseng, is an evergreen shrub found in Africa and Asia. It has a long history of use in Ayurvedic medicine, where it is classified as 'rasayana' or for rejuvenation.

Rasayana herbs are said to promote a state of physical and mental health, as well as expand one's happiness. Clinical trials of ashwagandha have indicated that this traditional medicine has stress relieving effects with significant improvement in sleep patterns, reduction in anxiety, and maintenance of cortisol levels.

Ashwagandha is also used as an adaptogen. Adaptogens are substances that perform neuroprotective, anti-fatigue, antidepressive, and central nervous system-stimulating activities. As such, ashwagandha is believed to help the body endure physical and psychological stress, and has also been used to help with insomnia and mild feelings of anxiety.

How does taking ashwagandha help to improve sleep?

The health benefits of taking ashwagandha supplements are manifold. In particular, its use as a substance that reduces sleeplessness and promotes refreshing sleep has been widely reported.

The alkaloids found in ashwagandha have sedative qualities. As a substance that improves sleep quality, ashwagandha is also natural and well-tolerated.

Studies have shown that ashwagandha root extract was found to improve sleep in patients with insomnia and anxiety. Other studies have found that subjects who take ashwagandha report better quality of sleep. Another study found that it helped manage severe cases of trouble sleeping, as well as improved sleep quality.

Ashwagandha also contains the active sleep-inducing component triethylene glycol in its leaves. This component is seen to induce significant non-REM sleep, as well as slight changes to REM sleep.

How to consume ashwagandha to get better sleep?

Ashwagandha can be consumed in various forms, including capsules, powders, and teas.

Capsules are the easiest and most convenient way to consume ashwagandha. Alternatively, ashwagandha powder can also be mixed with water, milk, or juice and consumed, or added to smoothies and other drinks.

Ashwagandha tea is another way to consume this herb. To make ashwagandha tea, add one teaspoon of ashwagandha powder to a cup of boiling water and let it steep for a few minutes.

It can also be consumed as a tincture, which is a concentrated liquid extract.

Follow the recommended dosage guidelines and consult with a healthcare professional before taking any supplements, especially if you are taking other medication or have any underlying health conditions.

Side effects of consuming ashwagandha

Ashwagandha is generally considered safe when taken within recommended dosage guidelines — but some people may experience side effects. Common side effects include gastrointestinal discomfort, such as nausea, vomiting, and diarrhoea.

In rare cases, some people may experience allergic reactions, including hives, rash, or difficulty breathing. Ashwagandha may also interact with certain medications, such as sedatives, thyroid hormone replacements, and immunosuppressants.

It is important to consult with a healthcare professional before taking ashwagandha. Pregnant and breastfeeding women should avoid using ashwagandha as there is not enough evidence to confirm whether it is safe to consume during pregnancy or lactation.

How do I know which ashwagandha supplements are good?

When shopping for ashwagandha supplements, it is important to look for products that are made from high-quality, organic ashwagandha root extract.

Choose supplements that are standardised to contain a certain percentage of withanolides, which are the active compounds in ashwagandha that provide its health benefits. Also, look for brands that use third-party testing to ensure the purity and potency of their products.

Get your ashwagandha supplements from Vitable today

If you’re completely lost on where to get your ashwagandha supplements from, we’d recommend Vitable!

Vitable’s ashwagandha supplement comprises organic ashwagandha root extract that is highly bioavailable and boasts a clean formula. It helps to reduce the time needed to fall asleep, enhances sleep quality and promotes deep sleep. In addition, it also relieves symptoms of stress and mild anxiety, and promotes the body's adaptation to stress.

Apart from getting ashwagandha supplements, you can also get home-compostable daily supplement packs delivered straight to your doorstep monthly, for fuss-free ease. Made from premium quality ingredients backed by science and proudly made in Australia, there’s no reason to resist.

Get your custom packs today by just answering a short online quiz. Or find out more about our vitamins and supplements below:

Ashwagandha | Acetyl L carnitine | B complex | Vitamin C | Vitamin B12 | Magnesium | Iron

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.