The 10 Best Ashwagandha Supplements for Improved Sleep Quality
The 10 Best Ashwagandha Supplements for Improved Sleep Quality
Tired of Being Tired? How Ashwagandha Can Help You Reclaim Your Nights
Staring at the ceiling, watching the minutes tick by, feeling that familiar wave of anxiety about being exhausted tomorrow—it's a frustrating cycle so many of us know well. As someone deeply invested in evidence-based wellness, I've seen countless people struggle with sleep. While there's no single magic bullet, some natural solutions have remarkable scientific backing. One of the most promising is ashwagandha.
This ancient herb, long used in Ayurvedic medicine, has gained significant attention for its ability to promote relaxation and improve sleep quality. It doesn't act like a heavy sedative; instead, it works with your body to manage stress, which is often the root cause of a restless night. This article will guide you through the science of how ashwagandha works and help you choose a high-quality supplement to support your journey to better sleep.
Here’s what we will cover:
- The Science of Ashwagandha: How this adaptogenic herb helps calm the body's stress response to prepare you for rest.
- Choosing a Quality Supplement: What to look for in an ashwagandha product, from extract types to proper dosages.
- Top 10 Product Reviews: An in-depth look at the best ashwagandha supplements on the market, chosen for their purity, potency, and effectiveness for sleep.
- Frequently Asked Questions: Answers to common questions about safety, timing, and how to get the most out of your supplement.
The Science of Serenity: Ashwagandha's Role in Sleep
To understand how ashwagandha helps with sleep, we first need to understand its primary role as an adaptogen. Adaptogens are natural substances that help the body adapt to stress. They work by modulating our stress-response system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which governs the release of cortisol.
The Stress-Sleep Connection
Cortisol, often called the “stress hormone,” is naturally highest in the morning to help you wake up and lowest at night to allow you to fall asleep. However, chronic stress from work, personal life, or even excessive blue light exposure can disrupt this rhythm, keeping cortisol levels elevated at night. This can leave you feeling “wired but tired,” making it incredibly difficult to unwind and drift off to sleep.
Reducing Cortisol and Promoting Calm
This is where ashwagandha shines. The active compounds in the herb, known as withanolides, have been shown to significantly reduce cortisol levels. In one notable 2019 study, individuals taking ashwagandha extract for 60 days saw a substantial reduction in their perceived stress and serum cortisol levels compared to a placebo group. By helping to lower evening cortisol, ashwagandha allows your body's natural sleep signals to take over, promoting a state of calm that's conducive to rest.source-01
Direct Sleep-Promoting Properties
Beyond its stress-reducing effects, researchers have found that certain components of ashwagandha may directly influence sleep. A compound called triethylene glycol, found in the herb, has been shown to promote non-rapid eye movement (NREM) sleep, the deep, restorative phase of sleep that is crucial for physical repair and memory consolidation. This suggests ashwagandha has a dual-action mechanism: it calms the mind by managing stress and may also actively encourage deeper sleep.source-02
A Note on Extracts: KSM-66 vs. Sensoril
When shopping for supplements, you'll often see two patented names: KSM-66 and Sensoril. These aren't just brand names; they signify specific, clinically studied extracts. KSM-66 is a high-concentration, full-spectrum extract derived only from the ashwagandha root. It's the most extensively studied extract on the market. Sensoril is an extract from both the root and leaves and is standardized to contain a high percentage of withanolide glycosides. Both are excellent choices, but some users report KSM-66 feels more energizing (when taken during the day) while Sensoril feels more calming.
Finding Your Perfect Match: The Top 10 Ashwagandha Supplements for Sleep
We analyzed dozens of products to find the best options for promoting sleep. Our selections are based on several key factors: the type and dose of ashwagandha, the use of clinically backed extracts, product purity, third-party testing, and overall value. Here is a quick comparison of our top picks.
| Product | Ashwagandha Amount | Ashwagandha Form | Servings | Price | Price Per Serving |
|---|---|---|---|---|---|
| NutraBio Ashwagandha KSM-66 | 600 mg | KSM-66 Root Extract | 90 | $29.99 | $0.33 |
| NOW Standardized Extract Ashwagandha | 450 mg | Standardized Extract | 90 | $8.27 | $0.09 |
| Solgar Stress & Anxiety Relief | 600 mg | Standardized Extract | 30 | $14.22 | $0.47 |
| Life Extension Optimized Ashwagandha | 125 mg | Sensoril Extract | 60 | $7.50 | $0.12 |
| Swanson Ultimate Ashwagandha | 250 mg | KSM-66 Extract | 60 | $11.82 | $0.19 |
| Garden of Life MyKind Organics Ashwagandha | 600 mg | Organic Root Extract | 60 | $17.63 | $0.29 |
| Jarrow Formulas Ashwagandha | 300 mg | Root Extract | 120 | $17.99 | $0.14 |
| California Gold Nutrition Ashwagandha Root Extract | 450 mg | Root Extract | 180 | $20.09 | $0.11 |
| Planetary Herbals Full Spectrum Ashwagandha | 570 mg | Root and Root Extract | 120 | $12.57 | $0.10 |
| Swanson Ashwagandha Extract | 450 mg | Standardized Extract | 60 | $5.99 | $0.09 |
NutraBio Ashwagandha KSM-66 600 mg
NutraBio takes our top spot for its potent, clinically supported dose and commitment to transparency. This supplement delivers 600 mg of KSM-66 ashwagandha, the exact dosage used in many clinical trials for stress and sleep. It's a no-frills, highly effective formula perfect for those serious about improving their sleep quality through cortisol management. NutraBio is known for its rigorous third-party testing, ensuring you get exactly what's on the label.
Ashwagandha KSM-66 600 mg
- Contains a high-potency 600 mg dose of KSM-66.
- KSM-66 is the most clinically studied ashwagandha extract.
- Free from fillers, excipients, and additives.
- Third-party tested for purity and potency.
- Higher potency may be too strong for brand-new users.
- Slightly higher price point than generic extracts.
- As with any supplement, it's best to consult your healthcare provider before use, especially if you are pregnant, nursing, or taking medication.
NOW Standardized Extract Ashwagandha 450 mg
For those seeking incredible value without compromising on quality, NOW's Ashwagandha is an unbeatable choice. It provides a solid 450 mg dose of standardized extract, ensuring a minimum of 2.5% withanolides. NOW is a highly reputable brand known for its affordable yet reliable supplements. This product offers a fantastic entry point into the benefits of ashwagandha for sleep without a significant financial commitment.
Standardized Extract Ashwagandha 450 mg
- Excellent price per serving, offering great value.
- Standardized extract guarantees a minimum level of active compounds.
- From a trusted brand with a long history of quality control.
- Effective 450 mg dose suitable for most users.
- Not a patented extract like KSM-66 or Sensoril.
- Capsules contain rice flour and magnesium stearate as fillers.
- May cause mild drowsiness; it's best taken in the evening. Speak with a doctor before use if you have an autoimmune condition.
Solgar Stress & Anxiety Relief
This product from Solgar is more than just ashwagandha. It combines a powerful 600 mg dose of KSM-66 with Saffron extract, another well-researched ingredient for improving mood and reducing stress. This dual-action formula is ideal for individuals whose sleep problems are deeply intertwined with anxiety or low mood, offering comprehensive support for nighttime relaxation.
Stress & Anxiety Relief
- Combines high-potency KSM-66 Ashwagandha with Saffron.
- Targets both stress and mood for better sleep.
- Clinically studied ingredients.
- Non-GMO and gluten-free.
- Higher price per serving due to multiple premium ingredients.
- Not suitable for those seeking a pure ashwagandha supplement.
- Consult a healthcare professional before use, particularly if you are taking antidepressants or other mood-altering medications.
Life Extension Optimized Ashwagandha
Life Extension uses the Sensoril extract, which is derived from both the root and leaf of the ashwagandha plant. At 125 mg per serving, this is a lower-dose option, making it perfect for beginners or those sensitive to supplements. Sensoril is standardized for a high concentration of withanolide glycoside conjugates, which are thought to be highly effective for stress reduction. It's a gentle yet scientifically validated choice.
Optimized Ashwagandha
- Features the clinically studied Sensoril extract.
- Lower dose is ideal for beginners or sensitive individuals.
- Excellent value for a patented extract.
- Promotes a sense of calm and relaxation.
- The 125 mg dose may not be sufficient for everyone.
- Some may need to take two capsules for a stronger effect.
- Always follow the recommended dosage unless advised otherwise by a healthcare practitioner. Discontinue use if you experience any discomfort.
Swanson Ultimate Ashwagandha 250 mg KSM-66
Swanson provides a fantastic entry-level option for the premium KSM-66 extract. At 250 mg per capsule, it offers a clinically relevant starting dose that allows new users to gauge their response. It’s a clean, simple formula that delivers the benefits of KSM-66 without an overwhelming potency, making it an excellent and affordable way to start improving your sleep quality.
Ultimate Ashwagandha 250 mg KSM-66
- Uses the premium KSM-66 extract at an affordable price.
- The 250 mg dose is perfect for those new to ashwagandha.
- Simple, clean formula.
- Allows for flexible dosing (one or two capsules).
- Users with higher stress levels may need a larger dose.
- Contains some fillers like rice bran and silica.
- Individuals with thyroid conditions should consult their doctor, as ashwagandha may influence thyroid hormone levels.
When Should You Take Ashwagandha for Sleep?
While you might notice some immediate calming effects, ashwagandha works best when taken consistently. For sleep support, many people find success taking their dose about 30-60 minutes before bed. However, the most important factor is consistency. Taking it at the same time every day helps maintain stable levels in your system, allowing its adaptogenic properties to regulate your stress response more effectively over time.
Garden of Life MyKind Organics Ashwagandha
For the health-conscious consumer who prioritizes organic ingredients, this supplement from Garden of Life is the top choice. It features 600 mg of organic ashwagandha root extract and is Certified USDA Organic and Non-GMO Project Verified. It also includes fermented ginger root for digestive support and a probiotic blend. This is a holistic formula for those who want a clean, organic product to support their overall well-being and sleep.
Ashwagandha
- Certified USDA Organic and Non-GMO Project Verified.
- Potent 600 mg dose of ashwagandha root extract.
- Includes probiotics and ginger for added digestive benefits.
- Clean formula, free from synthetic binders or fillers.
- Higher price point due to organic certification and extra ingredients.
- Those with digestive sensitivities may not need the added ginger and probiotics.
- As with any supplement containing probiotics, some individuals may experience initial changes in digestion.
Jarrow Formulas Ashwagandha
Jarrow Formulas is a brand synonymous with trust and quality. Their ashwagandha supplement provides a moderate 300 mg dose of root extract per capsule, making it a great option for daily stress management that supports better sleep over time. It’s a reliable, straightforward product that avoids mega-dosing, appealing to users who prefer a more measured approach to supplementation.
Ashwagandha
- Moderate 300 mg dose is great for long-term daily use.
- From a highly reputable and trusted brand.
- Simple formula with no unnecessary additives.
- Large 120-capsule bottle offers good value.
- May not be potent enough for individuals with acute insomnia or high stress.
- Not a standardized or patented extract.
- Consult a physician before use if you have a medical condition or are taking medications, especially immunosuppressants or sedatives.
California Gold Nutrition Ashwagandha Root Extract
If you're looking to stock up, this offering from California Gold Nutrition is the best bulk option. With 180 veggie caps per bottle, each containing 450 mg of ashwagandha root extract, it provides a long-lasting supply at a very competitive price. The brand is known for its commitment to quality testing, making this a smart and economical choice for consistent, long-term use.
Ashwagandha Root Extract 450 mg
- Excellent value with 180 servings per bottle.
- Solid 450 mg dose per capsule.
- Suitable for vegans and vegetarians.
- Formulated without gluten, GMOs, or soy.
- Not a patented or standardized extract.
- Large bottle size may be too much for those just trying ashwagandha.
- Store in a cool, dry place. Keep out of reach of children. Consult with a licensed physician before use.
Planetary Herbals Full Spectrum Ashwagandha 570 mg
This product takes a more traditional, holistic approach. It combines 500 mg of whole ashwagandha root powder with 70 mg of a concentrated root extract. The idea behind a full-spectrum formula is to provide the full range of the plant's compounds as found in nature, which some practitioners believe offers a more balanced effect. It's a great choice for those who prefer whole-herb supplements over isolated extracts.
Full Spectrum Ashwagandha 570 mg
- Full-spectrum formula combines whole root and extract.
- High total dose of 570 mg per tablet.
- Mimics the traditional use of the herb.
- Very affordable.
- Lower concentration of standardized withanolides compared to pure extracts.
- Tablets contain binders like dibasic calcium phosphate.
- Do not use if you are pregnant, may become pregnant, or breastfeeding. Consult a doctor before use.
Swanson Ashwagandha Extract 450 mg
Swanson's standardized extract is our pick for the best budget-friendly option that still guarantees potency. It provides 450 mg of an extract standardized to 1.5% withanolides. This ensures you're getting a consistent and effective dose in every capsule at a price that is hard to beat. It's a perfect no-nonsense, reliable choice for daily sleep support.
Ashwagandha Extract 450 mg
- Extremely budget-friendly price point.
- Standardized to guarantee a minimum level of active compounds.
- Effective 450 mg dose.
- From a well-established supplement brand.
- Standardization (1.5%) is lower than some premium extracts.
- Contains magnesium stearate.
- Because it can support the immune system, those with autoimmune conditions (like rheumatoid arthritis or lupus) should consult their doctor before taking ashwagandha.
Your Questions About Ashwagandha and Sleep, Answered
While some people may feel a calming effect within a few hours or days, ashwagandha's primary benefits for sleep come from its adaptogenic effects on stress, which build over time. Most clinical studies show significant improvements in sleep quality and stress levels after consistent use for 4 to 8 weeks.
Ashwagandha is generally considered safe for daily, long-term use. Many studies have evaluated its safety over several months. However, some health practitioners recommend cycling it—for example, taking it for 3 months, then taking a 2-week break—to maintain its effectiveness. It's always best to follow the product's instructions and consult with your healthcare provider for personalized advice.
Ashwagandha is typically well-tolerated by most people. When side effects do occur, they are usually mild and associated with very high doses. These can include stomach upset, diarrhea, or nausea. Starting with a lower dose can help your body adjust and minimize any potential discomfort.
You should exercise caution and consult your doctor before combining ashwagandha with other sleep aids, whether they are prescription medications, over-the-counter drugs, or other herbal supplements like valerian root or melatonin. Because ashwagandha has calming properties, combining it with other sedatives could lead to excessive drowsiness.
Key Takeaways for a Better Night's Sleep
Navigating the world of supplements can be overwhelming, but when it comes to sleep, ashwagandha is a standout with strong scientific support. Remember these key points on your path to more restful nights:
- It Tackles the Root Cause: Ashwagandha primarily improves sleep by helping your body manage stress and lowering elevated nighttime cortisol levels.
- Look for Quality Extracts: For the most reliable results, choose products with standardized extracts or clinically studied forms like KSM-66 and Sensoril.
- Dose Matters: A daily dose between 250 mg and 600 mg of a quality extract is what has been shown to be effective in most studies.
- Consistency is Crucial: Take your supplement daily to allow its adaptogenic benefits to build up and regulate your stress-sleep cycle.
- Talk to a Professional: Before starting ashwagandha or any new supplement, a conversation with your doctor or a registered dietitian is always the best first step to ensure it's right for you.
Sources
- Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-Blind, Randomized, Placebo-Controlled Study (2019) — link [STUDY]
source-01 - Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction (2017) — link [STUDY]
source-02 - Effects of Withania somnifera (Ashwagandha) on Stress and the General Well-being of Adults: A Systematic Review (2021) — link [STUDY]
source-03 - Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study (2019) — link [STUDY]
source-04 - A Pilot Study on the Effects of Ashwagandha on Subjective Sleep and Cortisol in Healthy Volunteers (2020) — link [STUDY]
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