Ashwagandha’s Potential for Reducing Stress, Improving Sleep, and Enhancing Focus

Ashwagandha, known scientifically as Withania somnifera, is an herb that has been used for centuries in Ayurvedic medicine, the traditional healthcare system of India. Modern scientific research indicates that ashwagandha may help manage stress, improve sleep quality, and boost mental focus.

Key Benefits of Ashwagandha

Ashwagandha is classified as an adaptogen, which means it helps the body adapt to stress and maintain balance. Experts believe it works by affecting the body’s nervous and hormonal systems, as well as the brain’s stress response. These actions may result in reduced anxiety levels, better sleep, and improved mental clarity.

1. Regulates Cortisol, the Body’s Stress Hormone  

Cortisol is a hormone produced during periods of stress or anxiety. While it is crucial for responding to danger, prolonged high cortisol levels can lead to problems like anxiety, weight gain, and high blood pressure. Research suggests that ashwagandha can help lower cortisol naturally. In a double-blind study in 2019, adults with chronic stress who took ashwagandha extract for 60 days saw significant reductions in cortisol levels compared to a placebo group, and reported lower stress and anxiety overall. Ashwagandha appears to support the hypothalamic-pituitary-adrenal (HPA) axis, which is central to managing stress hormones.

2. Reduces Insomnia and Improves Sleep  

Poor sleep can worsen anxiety, creating a cycle where each issue fuels the other. Ashwagandha may help promote better sleep by calming the nervous system. Certain compounds in ashwagandha, such as triethylene glycol, are believed to promote healthy non-REM sleep and regulate the body’s sleep-wake cycles. Studies suggest that people taking ashwagandha experience faster onset of sleep, longer sleep, and better overall sleep quality.

3. Improves Concentration  

Ashwagandha may also support mental sharpness. In a 2021 study, adults who took ashwagandha capsules daily for 90 days demonstrated better memory and fewer errors in pattern recognition than those taking a placebo. Participants also reported improvements in stress and sleep, factors that play vital roles in maintaining focus throughout the day.

What the Research Shows

While more studies are needed, current evidence points to ashwagandha’s positive effects on anxiety, sleep, and stress when taken regularly over several weeks. A 2021 review of seven studies involving 491 adults found that ashwagandha reduced anxiety, improved sleep, and decreased fatigue, with the best effects seen at daily doses of 500 to 600 milligrams.

Other observed benefits in studies include:

- Improved stress tolerance

- Reduced food cravings and anxiety

- Better mood, calmness, and mental focus

Recommended dosage for anxiety typically ranges from 300 to 600 mg per day, but more research is needed to confirm optimal dosing.

Regarding sleep, ashwagandha has helped people fall asleep faster, sleep longer, and feel more refreshed in the morning. One study reported that 72% of users noted better sleep versus 29% of those on placebo, particularly after eight weeks at a dose of 600 mg daily.

How to Use Ashwagandha Safely

Ashwagandha is commonly found in capsules, powders, tablets, and liquid forms. Effective doses for anxiety and stress are typically between 250 and 600 mg of standardized extract per day. Positive effects are most often observed after six to eight weeks of consistent use.

However, it is important to talk to a healthcare provider before starting ashwagandha, especially if you are pregnant, breastfeeding, have an autoimmune condition, thyroid disorder, or take other medications. The herb may interact with certain drugs or underlying health issues. While generally well-tolerated, side effects can include stomach upset, headache, drowsiness, loose stools, nausea, or stomach pain.

Potential Side Effects and Cautions

Most people using ashwagandha in recommended doses experience few side effects, but high doses (over 600 mg per day) may lead to greater risks, including liver or thyroid problems. The herb should not be used by pregnant or breastfeeding women, people with autoimmune diseases, or those with thyroid disorders. Ashwagandha is considered safe for short-term use (about three months), but long-term safety remains unclear.

When to Consult a Professional

If anxiety significantly disrupts your daily life, it is essential to speak with a healthcare provider. They can recommend the most effective treatment options, which may include therapy, medication, lifestyle modifications, or supplements like ashwagandha.

Always consult a healthcare professional before adding new supplements to your routine.