Ashwagandha at Night: What Does the Research Say?

Ashwagandha is suddenly everywhere.

It's in stress formulas, gummies, capsules and increasingly in products designed for nighttime routines.

But what does research actually say about ashwagandha and sleep?

There's some interesting evidence — along with some important limitations.

What is ashwagandha?

Ashwagandha (Withania somnifera) is a plant traditionally used in Ayurvedic and Unani medicine.

Supplements generally contain extracts made from the plant's roots or a combination of its roots and leaves.

Ashwagandha contains numerous naturally occurring compounds, including a group called withanolides, which researchers believe may contribute to some of its biological activity.

Why is ashwagandha associated with nighttime?

Ashwagandha is often marketed for stress, anxiety and sleep.

Interestingly, its botanical species name — somnifera — relates to sleep. But a traditional association or clever name isn't clinical evidence.

So researchers have actually put the question to the test.

What have sleep studies found?

The NIH concludes that evidence from a small number of studies suggests ashwagandha extracts may improve certain aspects of sleep.

A 2021 systematic review and meta-analysis examined five randomized controlled trials involving roughly 400 participants.

Overall, researchers found a small but statistically significant effect on sleep compared with placebo. Effects appeared more pronounced among people with insomnia and in studies using at least 600 mg per day for eight weeks or longer.

That sounds encouraging.

But there's another half of the story.

Why can't we simply say “ashwagandha improves sleep”?

Because the studies don't all use the same thing.

Researchers have studied different:

• extracts
• plant parts
• concentrations
• amounts
• durations
• populations

The NIH specifically notes that these differences make it difficult to develop specific recommendations about ashwagandha use.

And many of the clinical trials have been relatively small and short.

So “ashwagandha has been studied for sleep” is accurate.

“Ashwagandha will make you sleep better” goes beyond what the research can currently establish for everyone.

Does taking it “at night” matter?

That's another distinction worth making.

A study investigating sleep does not necessarily prove that everyone should take ashwagandha immediately before bed.

The appropriate timing can depend on the particular extract, formulation, amount, other ingredients and the individual.

So the phrase “ashwagandha at night” may be common in searches and product marketing, but consumers should still follow the directions for the specific product they're using rather than assuming all ashwagandha products work the same way.

Are there safety considerations?

Yes.

The NIH reports that ashwagandha appears to have been generally well tolerated in studies lasting up to about three months, but its long-term safety isn't well established.

Reported side effects can include stomach upset, loose stools, nausea and drowsiness.

There have also been reports linking ashwagandha with liver injury, and it may affect thyroid function or interact with certain medications. NIH advises additional caution for certain groups, including people who are pregnant or breastfeeding.

That makes this another ingredient where more isn't necessarily better.

What should you look for on a label?

If you're comparing products containing ashwagandha, don't just look for the word ashwagandha.

Ask:

• What part of the plant is used? Root, root-and-leaf or something else?
• How much does a serving contain?
• Is it an extract?
• What other active ingredients are included?
• Are you already getting ashwagandha from another supplement?

Those details matter because the studies themselves have used different formulations.

The Beauty Seek takeaway

Ashwagandha is more than a trendy nighttime ingredient — it has been investigated in human clinical trials.

The research to date suggests a possible modest benefit for some measures of sleep, but the evidence remains limited and doesn't establish that every ashwagandha supplement — or every dose — will have the same effect.

That's why we'd rather tell you what researchers have actually studied and let you ask better questions about what you're buying.

Beauty Seek provides educational information, not medical advice. Talk with your healthcare professional before using dietary supplements, particularly if you take medication, have a health condition, are pregnant or breastfeeding.