Ashwagandha Science ashwagandhascience.org

Research summary

Ashwagandha and Sleep Quality

Key takeaway

A meta-analysis of five randomized trials reported a small overall sleep improvement with ashwagandha. Larger subgroup effects require cautious interpretation and do not establish a universally effective regimen.[1], [2]

What these findings do not establish

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]

Pooled sleep findings and subgroup limits

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 and medication context

NCCIH does not recommend ashwagandha for people with thyroid or autoimmune disorders or those who are about to have surgery. Discuss these conditions and any planned surgery with your healthcare professional before considering ashwagandha; supplement research does not justify changing prescribed care.[3]

Ashwagandha may interact with medicines for diabetes or high blood pressure, immunosuppressants, sedatives, anticonvulsants, and thyroid hormone medicines. Discuss possible interactions with your prescriber or pharmacist before use; do not stop, replace, or adjust prescribed medicines based on supplement information.[3]

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 →

Read the concise FAQ answer

Use the FAQ when you want the direct answer first, then return here for the full evidence context.

Does ashwagandha help sleep?

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.

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