When it comes to wellness, herbal extracts are proving to be good. They work naturally with the body to improve immunity and enhance the quality of life. One type of herb that’s commonly used in ayurvedic is Ashwagandha. In this article review, we look at the effectiveness of Ashwagandha for sleep and its other benefits.
Ashwagandha is an ancient type of medicinal herb. It’s also known as Withania somnifera. It’s normally classified as an adaptogen. This means that it’s a natural remedy in helping the body manage stress. It provides many benefits to the body and brain and that’s why it’s highly effective in promoting good sleep patterns.
Various forms of Ashwagandha
Ashwagandha is highly versatile. For ease of use, this herb normally exists in many forms. This means that it has multiple modes of application. If you want to use it, you can take it in the form of:
- Powder: The herbal plant is chopped into small pieces and then dried. To create the powder, the plant chops are usually ground to create a fine mill.
- Capsules and Pills: They are normally designed for oral intake. The pills and capsules provide a convenient way of using this herbal plant.
- Tea: You can ashwagandha supplement in form of tea products. The herb has a bitter and earthy flavor that makes it a great addition to making tea.
- Tincture: This is a product that is should be taken sublingually. The ashwagandha oil drops need to be placed under the tongue. From here, the compounds will get absorbed naturally into the bloodstream.
Does Ashwagandha Really Work for Sleep?
Does ashwagandha for sleep really work? There have been lots of positive reviews from consumers regarding its effectiveness in promoting good sleep patterns. As an herb, it has some compounds that can yield positive results if you are struggling with insomnia or sleeplessness.
For years, ashwagandha has been traditionally used to treat sleep issues. Well, it might actually help you sleep better by working by significantly reducing the stress levels that may interfere with insomnia.
A 2019 placebo-controlled study indicates that those who used ashwagandha extract daily ended up with improved sleep patterns. According to some researchers, the effectiveness of this herb in easing stress and reducing mental anxiety is the reason why users end experiencing better sleep quality.
Preliminary reports in human and animal studies certainly highlight the effectiveness of this herbal extract. However, there is still a need for more research studies to determine how Ashwagandha for sleep works. Withania somnifera is an adaptogen but it’s possible that there are several ways in which it can help to promote good sleep patterns.
Dosage Guide of Ashwagandha
Before you buy ashwagandha, it’s important that you consider how and when you are going to use it. Once you understand ashwagandha uses then you should take a look at the intake recommendations. Ashwagandha dosage requirements normally vary from person to person. This because the right dose mainly depends on what this herb is going to address.
Generally, studies show that the right ashwagandha dosage ranges between 250 mg and 5g. For mild conditions such as anxiety, you need moderate levels of this herb. So, you can start by taking 250 mg daily for around 2 months. It should be noted that you can gradually increase the dosage to up to 600 mg for anxiety. Just make sure that you take it in several servings.
Painful conditions may require stronger doses of up to 5 g per day. Generally, ashwagandha products with lower doses usually come in supplements with multiple ingredients. On the other hand, ashwagandha products with higher doses usually come in specific supplements.
What are the Other Benefits of Ashwagandha
Apart from promoting good sleep patterns, there are still other ashwagandha health benefits. The plant extract has beneficial compounds that help to promote general wellness. If you are going to use, here are some of the ashwagandha benefits.
It Could Work for Anxiety
There are studies that indicate this plant can help to ease anxiety. Those dealing with emotional problems can use ashwagandha for anxiety because it has calming effects. Just make sure that you consume less than 500 mg per day.
It Could Work for Weight loss
User reviews show that ashwagandha weight loss products are highly effective. This means that we can use it for weight management function. This usually happens because this plant product has antioxidants in its seed. As a result, consuming it helps to significantly increase the rate of metabolism.
Promoting Good Sleep Patterns
One study in humans showed that taking around 300 mg twice a day can lead to great sleep patterns. Besides that, another study delivered the same results in animals. This normally happens due to the triethylene glycol content in this plant.
Easing Symptoms of Blood Pressure
There are reports regarding ashwagandha blood pressure benefits. This herbal extract is normally used to manage the symptoms of low blood pressure. Depending on the ashwagandha dosage, the herbal extract can help to reduce blood pressure.
Note: You need to be careful when using it drugs for high blood pressure.
Improving Athletic Performance
There are some research studies that show ashwagandha can help to improve athletic performance. Well, this is possible because evidence suggests that it can enhance oxygen supply, especially during intense exercises.
Treating Bipolar Disorder
Certain ashwagandha extracts such as Natreon and Sensoril exist in medical forms. Controlled studies on bipolar patients indicate that it significantly improved brain function. Well, this after the patients consistently used for a period of 8 weeks.
Note: There is still insufficient evidence that ashwagandha can help treat other medical issues. They include reversing the signs of aging, easing tiredness in cancer patients, and low libido. Ashwagandha reviews also show that it can help to improve brain issues that related to muscle movements.
Potential Side Effects of Ashwagandha
Generally, this is an organic product with a good safety profile. However, different people react differently to similar products. Some of the possible ashwagandha side effects include:
Worsening the Symptoms of Thyroid Disorders
Studies indicate that ashwagandha can massively increase the levels of thyroid hormones. As a result, this can worsen an already existing condition. If you have a thyroid condition, then you should use cautiously. Alternatively, you can simply avoid it.
Activating the Symptoms of Autoimmune Diseases
Ashwagandha can activate the symptoms of various autoimmune diseases. It causes them to become more active. They include medical conditions such as lupus, rheumatoid arthritis, multiple sclerosis, and others.
For those suffering from stomach ulcers, it’s important that you avoid using it. This is because it normally irritates the gastrointestinal tract. As a result, you can end up with worse symptoms of ulcers.
Ashwagandha and Pregnancy
It’s unsafe to use this plant extract if you are pregnant. It should be noted that in some instances, it can lead to miscarriages. At the moment, it’s still not clear if it’s safe to use it while you are breastfeeding.
Side effects when taken by mouth: even though it’s generally safe, you need to use up to three months only. It’s not clear about its long-term safety and there is a need for more research studies. Generally, oral intake of this herbal product can lead to stomach issues. You might also end up suffering nausea, vomiting, and diarrhea.
Topical use: There is still inadequate information regarding the effectiveness of ashwagandha topically. We don’t know if it’s safe to apply to your skin or the possible side effects.
Is It Safe?
Generally, the ashwagandha supplement is safe for most people. The potential side effects sometimes happen due to allergic reactions. In some instances, it could be due to drug interactions. The long-term safety of Withania somnifera is still unknown.
People with autoimmune diseases are generally advised to avoid using it. Pregnant and breastfeed persons should completely avoid it. If you are going to use ashwagandha for sleep, it’s recommended that you first consult your healthcare provider. When using it, it’s also important to consider the ashwagandha dosage.
There is no doubt that Ashwagandha for sleep is a good wellness companion. As an adaptogen, this herbal extract works naturally in the body to promote good sleep patterns. It treats the underlying causes of sleeplessness. This mainly includes stress, anxiety, and other medical complications. By doing so, it absolutely improves your general wellness.
However, you need to cautiously use it. This is Ashwagandha can activate some allergies or autoimmune diseases in the body. Besides that, it also interacts with certain medications, especially those for diabetes and high blood pressure. So, it’s always advisable that you seek a medical opinion before using it.