Ashwagandha Science ashwagandhascience.org

Evidence-backed FAQ

Does ashwagandha help sleep?

Direct answer

A five-trial meta-analysis reported improvements in sleep outcomes compared with placebo in selected adults. Different preparations and short follow-up limit the findings; they do not establish a universal dose or long-term safety.[1], [2], [3]

Important limitations

The review pooled five trials with 400 adults and described the overall sleep effect as small. Larger effects appeared in subgroups with insomnia, doses of at least 600 mg per day, or treatment lasting at least eight weeks. These comparisons across trials do not establish a dose-response relationship or an individual dose recommendation; long-term safety data remain limited.[1], [2]

What the evidence shows

The review pooled five trials with 400 adults and described the overall sleep effect as small. Larger effects appeared in subgroups with insomnia, doses of at least 600 mg per day, or treatment lasting at least eight weeks. These comparisons across trials do not establish a dose-response relationship or an individual dose recommendation; long-term safety data remain limited.[1], [2]

What the cited evidence shows

A meta-analysis of randomized controlled trials found that ashwagandha extract produced a small but significant improvement in overall sleep compared with placebo, with larger effects in adults with insomnia. The review pooled five trials with 400 adults and described the overall sleep effect as small. Larger effects appeared in subgroups with insomnia, doses of at least 600 mg per day, or treatment lasting at least eight weeks. These comparisons across trials do not establish a dose-response relationship or an individual dose recommendation; long-term safety data remain limited.[1], [2]

Safety belongs in the decision

NIH guidance describes short-term tolerability observations for ashwagandha over about three months, while safety over longer periods remains unknown. Short studies cannot establish safety for every person, preparation, or duration of use.[3]

Read the supporting evidence summaries

The linked research pages provide study populations, formulations, doses, outcomes, and limitations in greater detail.

Related questions

References

  1. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis.. PloS one. 2021. Systematic review and meta-analysis View source →
  2. Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study.. Journal of ethnopharmacology. 2021. Randomized controlled trial View source →
  3. Ashwagandha: Usefulness and Safety. NIH National Center for Complementary and Integrative Health. Retrieved 2026-09-30. Government health fact sheet View source →