Ashwagandha is best known for stress — but a lot of people take it specifically to sleep better. Does it actually work, or is it hype?
Here's what the research suggests, how it works, and exactly how to use it for sleep.
How ashwagandha affects sleep
Ashwagandha doesn't work like a sleeping pill. Instead, it helps lower cortisol — the stress hormone that keeps your mind racing at night.
By calming the stress response, it makes it easier to fall asleep and stay asleep. Studies on standardized extracts have shown improvements in sleep quality and time to fall asleep.
Best dose and timing for sleep
Most sleep studies use 300–600mg of a standardized extract (like KSM-66 or Sensoril) per day.
For sleep, take it in the evening, about 1–2 hours before bed. Give it 2–4 weeks — the effect builds over time rather than hitting on night one.