Ashwagandha is one of the most used herbs for medical purposes, with its most effective use being in dealing with stress and sleep issues. These issues can take a toll on overall health, leaving people feeling exhausted and overwhelmed. As an adaptogen, ashwagandha regulates cortisol levels and improves overall tolerance to stress. But how does this herb promote relaxation, reduce stress, and improve sleep quality? In this article, we explain how this adaptogenic herb can support better health and practical ways to incorporate it into your daily routine.
Benefits of Ashwagandha for Sleep and Stress Management
1. Reduces Stress and Anxiety
Ashwagandha is effective in lowering stress and anxiety levels in your body. The herb works by regulating cortisol, the hormone released during stress. High cortisol levels can disrupt the body’s natural rhythms, leading to fatigue and difficulty relaxing. According to a 2019 study involving 60 people, it was found that ashwagandha helped in reducing anxiety. People who took 240 mg of ashwagandha extract per day for 60 days noticed lower stress levels than those who received a placebo treatment.
2. Improves Sleep Quality
Ashwagandha supports better sleep by promoting relaxation and reducing anxiety. According to an analysis of five studies, it was found that ashwagandha supplements helped adults, with or without insomnia, to sleep better. It also helped in improving sleep quality, and increased sleep timings, thereby reducing time spent awake in bed.
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3. Boosts Energy Levels
Ashwagandha can also help in boosting your energy levels. The herb supports sustained energy and mental clarity, allowing you to feel more productive by reducing stress and improving sleep quality. Areview of research involving 12 studies indicated that individuals who consumed ashwagandha in daily doses ranging from 120 mg to 1,250 mg saw potential improvements in physical performance, such as increased strength and improved oxygen utilisation during exercise.
4. Balances Hormones
For those experiencing stress-related hormonal imbalances, ashwagandha can help. It supports the adrenal glands, which play a key role in regulating hormones like cortisol. This balance can improve mood, reduce fatigue, and enhance overall well-being.
How to Use Ashwagandha
There are several ways to incorporate ashwagandha into your routine, depending on your preferences and lifestyle.
1. Ashwagandha Tea
A warm cup of ashwagandha tea is a soothing way to unwind after a stressful day.
How to Prepare
- Add one teaspoon of ashwagandha root powder or a small piece of dried root to a cup of water.
- Boil for 10–15 minutes, then strain.
- You can sweeten the drink with honey or add milk for a comforting bedtime drink.
2. Ashwagandha Capsules or Tablets
For convenience, ashwagandha is widely available in capsule or tablet form. These supplements are easy to take and offer a standardised dose. A standard dose ranges from 300-600 mg per day. However, consulting a healthcare provider to determine the best dose for your needs is a must.
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3. Ashwagandha Powder
The powdered form of ashwagandha is versatile and can be added to various foods and beverages.
How to Use
- Mix it into smoothies, warm milk, or yoghurt.
- Stir it into soups or stews for a subtle herbal flavour.
- Combining ashwagandha powder with milk and a pinch of nutmeg or turmeric creates a calming drink that supports sleep and stress relief.
When to Take Ashwagandha
- For Sleep: Take ashwagandha about 30 minutes to an hour before bedtime to enhance relaxation and promote better sleep.
- For Stress Management: Use it during the day, preferably in the morning or early afternoon, to support stress resilience and maintain energy levels.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issues to avoid complications.]