Can I Take Ashwagandha At Bedtime

Can I Take Ashwagandha At Bedtime

Understanding Ashwagandha and Sleep

Ashwagandha is an adaptogenic herb that has gained popularity for its stress-reducing and sleep-promoting properties. But when is the best time to take it?

Can You Take Ashwagandha at Bedtime?

Yes, taking ashwagandha at bedtime is not only safe but may be particularly beneficial for sleep. Here's why:

Sleep Benefits of Ashwagandha

1. Reduces Cortisol: Ashwagandha helps lower cortisol levels, the stress hormone that can interfere with sleep

2. Contains Triethylene Glycol: This compound found in ashwagandha leaves has been shown to induce sleep

3. Calms the Mind: Its anxiolytic properties help quiet racing thoughts before bed

4. Improves Sleep Quality: Studies show it can enhance both sleep quality and duration

Best Time to Take Ashwagandha

The optimal timing depends on your goals:

For Sleep Support

  • Take 30-60 minutes before bedtime
  • Combine with warm milk for enhanced absorption
  • Consistency is key for best results

 

For Stress and Energy

  • Take in the morning with breakfast
  • Can also be split into morning and evening doses

 

For Athletic Performance

  • Take 30-60 minutes before exercise
  • Can also be taken post-workout for recovery

 

Recommended Dosage

For sleep benefits:

  • Powder: 1-2 teaspoons mixed with warm milk
  • Capsules: 300-600mg of standardised extract (containing 5% withanolides)
  • KSM-66 Extract: 300-600mg daily

 

How Ashwagandha Improves Sleep

Research shows ashwagandha supports sleep through multiple mechanisms:

1. GABAergic Activity: Enhances GABA, a neurotransmitter that promotes relaxation

2. Stress Reduction: Lowers anxiety that can prevent falling asleep

3. Circadian Rhythm Support: Helps regulate the sleep-wake cycle

Tips for Taking Ashwagandha at Night

 

  • Take with warm milk (traditional Ayurvedic method)
  • Add a pinch of nutmeg for enhanced sleep benefits
  • Be consistent with timing
  • Allow 2-4 weeks to notice full effects

 

Potential Side Effects

Ashwagandha is generally well-tolerated, but some may experience:

  • Mild drowsiness (beneficial when taken at night)
  • Digestive upset (take with food to minimise)
  • Vivid dreams

 

Who Should Avoid Bedtime Dosing

 

  • Those who experience vivid dreams or nightmares
  • People with sensitive digestive systems (take earlier with dinner instead)
  • Anyone who notices next-day grogginess

Conclusion

Taking ashwagandha at bedtime is an excellent choice for those seeking better sleep. Its natural calming properties make it ideal for evening use. Start with a lower dose and gradually increase to find what works best for you.

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