Last updated: October 2026
Ashwagandha may modestly improve sleep, according to small trials, mostly in stressed adults or people with insomnia. The evidence is limited: studies are small, short and mostly from one country. It isn’t a sleeping pill, it doesn’t work overnight, and it isn’t right for everyone, including anyone pregnant or with a thyroid condition.
Below: what the trials actually found, the doses and timescales they used, ashwagandha vs melatonin, taking it with magnesium, who should avoid it, and where it stands in the UK.
The short version: the best summary of the research, a 2021 review of five trials with 400 people, found a small but significant improvement in sleep, clearer in people with insomnia, at 600mg a day or more and after at least eight weeks. Promising, not proven, and its safety is under review in the UK.
Does ashwagandha help you sleep? What the trials show
Ashwagandha (Withania somnifera) is a root used in Ayurvedic practice, and taking it for sleep has been a TikTok trend since 2024. The clinical research is smaller than the hype suggests. These are the main placebo-controlled trials on sleep:
| Study | Who took part | What they took | Length | What changed vs placebo |
|---|---|---|---|---|
| Langade, 2019 | 60 adults with insomnia and anxiety | 300mg root extract twice a day | 10 weeks | Fell asleep about 5 minutes faster (29 vs 34 minutes); sleep efficiency rose from 76% to 83%, vs 75% to 80% on placebo |
| Deshpande, 2020 | 150 healthy adults with unrefreshing sleep | 120mg of a branded extract once a day | 6 weeks | Self-rated sleep quality up 72%, vs 29% on placebo |
| Langade, 2021 | 80 adults: 40 healthy, 40 with insomnia | Root extract | 8 weeks | Improvements in both groups, larger in people with insomnia |
| Obhrai, 2026 | 66 postmenopausal women | 600mg root extract a day | 12 weeks | Bigger improvement in sleep quality scores than placebo |
| Movva, 2026 | 200 adults aged 18 to 50 | 300mg twice a day, melatonin 3mg, both, or placebo | 8 weeks | Ashwagandha and melatonin gave moderate, similar benefits; the combination did best |
The 2021 systematic review and meta-analysis by Cheah and colleagues pooled five trials with 400 adults. It found a small but significant effect on overall sleep, with clearer results in people diagnosed with insomnia, at doses of 600mg a day or more, and after eight weeks or longer. People also felt more alert on waking and less anxious. The authors added that data on serious side effects were limited, and more safety data is needed before long-term use can be judged.
The honest caveats:
- The trials are small, short and almost all from India, and several come from one research group.
- Several used branded extracts, so results may not apply to every product.
- Ashwagandha has no authorised health claims in the UK, so no product can promise it improves sleep.
Online, experiences are mixed: some people sleep more deeply, others notice nothing, and a few feel flat or low. See ashwagandha side effects.
Why it might help: stress, not sedation
Ashwagandha isn’t a sedative in the way sleeping tablets are. In the insomnia trials, anxiety scores improved alongside sleep, which fits the idea that any effect comes from taking the edge off stress rather than switching you off. That’s a theory rather than a proven mechanism.
If you lie awake replaying the day, the basics still matter more than any supplement: see sleep hygiene and how to fall asleep fast. For another adaptogen, see reishi vs ashwagandha.
How much ashwagandha did the sleep trials use?
This is what the studies used, not a recommended dose:
- Most common: 300mg of root extract twice a day (600mg a day), often with milk or water.
- Lowest: 120mg once a day of a concentrated branded extract.
- Length: 6 to 12 weeks. No sleep trial tested it for longer.
Extract strengths vary a lot, and plain root powder is much weaker than a concentrated extract. Follow the label, don’t stack several ashwagandha products, and remember that more is not better. The US National Center for Complementary and Integrative Health says it may be safe for up to three months, but long-term safety isn’t known.
When to take ashwagandha for sleep, and how long it takes
Most sleep trials split the dose across the day. Many people choose an evening dose with food, especially if it makes them drowsy. Our guide on when to take ashwagandha covers morning vs night in detail.
Does it work straight away? No. Trials measured results after 6 to 12 weeks, and the review found clearer effects after eight weeks. Taking a capsule tonight isn’t likely to change tonight’s sleep.
Can it keep you awake? It isn’t a stimulant, but people react differently. If your sleep or mood gets worse after starting it, stop.
Ashwagandha vs melatonin
The big difference in the UK is access. Melatonin is a prescription-only medicine here. The NHS says it’s mainly used for short-term sleep problems in people aged 55 and over, usually for up to 13 weeks, and specialists sometimes prescribe it for longer-term problems. Ashwagandha, by contrast, is sold as a food supplement. See melatonin in the UK for why you can’t buy it over the counter.
A 2026 trial compared them directly in 200 adults over eight weeks. Ashwagandha (300mg twice a day) and melatonin (3mg a day) produced moderate and broadly similar improvements, and the two together did best. It’s one trial from the same research group behind earlier ashwagandha studies, so it needs repeating.
Don’t combine ashwagandha with prescribed melatonin or any sleep medicine without asking your GP or pharmacist first, as drowsiness can add up.
Ashwagandha with magnesium
It’s a popular evening pairing, though there’s very little research on the two together. They’re quite different:
- Magnesium is an essential mineral with authorised health claims. Magnesium contributes to normal psychological function, to the normal functioning of the nervous system and to the reduction of tiredness and fatigue.
- Ashwagandha is a herb with no authorised claims, and a UK safety review in progress.
Magnesium’s sleep evidence is limited too: a 2021 review of three small trials in older adults found people fell asleep about 17 minutes faster than on placebo, but rated the evidence low quality. If ashwagandha isn’t suitable for you, magnesium is a gentler place to start. See ashwagandha vs magnesium and magnesium for sleep.
Ashwagandha vs melatonin vs magnesium vs passionflower
| What it is | UK status | Sleep evidence | Notes | |
|---|---|---|---|---|
| Ashwagandha | Ayurvedic root | Food supplement; FSA safety review ongoing | Small trials; modest effect after 6 to 12 weeks | No authorised claims. Avoid in pregnancy, thyroid, liver or autoimmune conditions |
| Melatonin | Hormone that signals night-time | Prescription only | Used by the NHS for short-term sleep problems, mainly in over-55s | Ask your GP. Can cause headache or next-day tiredness |
| Magnesium | Essential mineral | Food supplement | A few small trials in older adults; low-quality evidence | Authorised claims for tiredness and fatigue, psychological function and the nervous system |
| Passionflower | Flowering plant, often taken as tea | Food supplement ingredient | One small trial found better self-rated sleep quality after a week of tea | No authorised claims. See passionflower for sleep |
For a wider ranking, including valerian, glycine and chamomile, see natural sleep aids UK.
Who should avoid ashwagandha
The US National Center for Complementary and Integrative Health advises against ashwagandha in pregnancy and while breastfeeding, and for people with thyroid or autoimmune conditions or who are about to have surgery. Our own position matches our side effects guide:
- Pregnancy and breastfeeding. We don’t recommend our products during pregnancy or breastfeeding. See ashwagandha and breastfeeding.
- Thyroid conditions. In an eight-week trial, 600mg a day changed thyroid hormone levels compared with placebo. That matters if you have a thyroid condition or take thyroid medicine.
- Autoimmune conditions. Avoid unless your doctor agrees.
- Liver problems. Liver injury is rare but has been reported. In a 2020 case series of five people, it caused jaundice and itching, starting 2 to 12 weeks after they began taking it, and liver tests returned to normal within one to five months after stopping. Stop and see your GP if you notice yellow skin or eyes, dark urine or itching.
- Sleeping tablets, sedatives and other medicines. Ashwagandha may interact with sedatives, thyroid medicines, diabetes and blood pressure medicines, immunosuppressants and anti-seizure medicines. If you take any regular medication, see your GP or pharmacist first.
- Under 18s. Our products are for adults only.
If your mood drops or you feel emotionally flat, stop taking it, and speak to your GP if it doesn’t lift.
Is ashwagandha legal in the UK?
Yes. Ashwagandha is legal to sell as a food supplement, but the Food Standards Agency is reviewing its safety. It ran a call for evidence in 2024 and passed the responses to the independent Committee on Toxicity. A risk assessment will follow, then the four UK nations will decide together whether any rules are needed. Our ashwagandha UK safety review tracks where things stand.
Sleep apnoea, sleep paralysis and other sleep problems
We couldn’t find good trials of ashwagandha for sleep apnoea, sleep paralysis or sleep deprivation. Sleep apnoea needs a proper diagnosis: loud snoring, gasping at night and daytime sleepiness are reasons to see a GP, not to try a supplement. See sleep apnoea.
The same goes for long-running insomnia. The NHS suggests seeing a GP if better sleep habits haven’t helped or you’ve struggled for months. A GP may offer CBT for insomnia, and sleeping pills are only prescribed for a few days or weeks at most. See our guide to insomnia.
Ashwagandha in Evopure products
Our Flow CBD Oil combines broad spectrum CBD with ashwagandha root and maca. It’s a daytime blend, not a sleep product, and the same cautions apply as for any ashwagandha product. Read CBD and ashwagandha before combining them.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
For the evening, our Magnesium Glycinate Sleep Complex contains no ashwagandha. It combines magnesium bisglycinate and citrate with glycine, L-theanine, chamomile, passionflower, hops and oat straw. Magnesium contributes to the reduction of tiredness and fatigue and to normal psychological function.
If anxiety is what keeps you awake, see does ashwagandha help with anxiety?
Wondering how it compares? See 5-HTP vs ashwagandha and other sleep supplements.
FAQs
Does ashwagandha help you sleep?
Small trials suggest it may modestly improve sleep, mainly in stressed adults or people with insomnia, after six to twelve weeks. The evidence is limited, and ashwagandha has no authorised health claims in the UK.
How much ashwagandha did sleep studies use?
Most used 300mg of root extract twice a day, so 600mg a day. One used 120mg a day of a concentrated extract. Follow the dose on your product’s label, as strengths vary.
How long does ashwagandha take to work for sleep?
It isn’t instant. Trials measured results after six to twelve weeks, and a 2021 review found clearer effects after eight weeks or more.
Is ashwagandha better than melatonin for sleep?
One 2026 trial found similar, moderate benefits from both. In the UK melatonin is prescription only, so talk to your GP if you think you need it.
Can I take ashwagandha with magnesium?
Many people do, though there’s little research on the pair. Check with a pharmacist if you take any medication, and avoid ashwagandha if you’re pregnant, breastfeeding or have a thyroid, liver or autoimmune condition.
Is ashwagandha safe to take every night?
Most healthy adults in trials tolerated it for up to three months. Longer-term safety isn’t known, rare liver injury has been reported, and the UK’s Food Standards Agency is reviewing its safety.
Sources
- Cheah KL et al (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One.
- Langade D et al (2019). Efficacy and safety of ashwagandha root extract in insomnia and anxiety. Cureus.
- Deshpande A et al (2020). Effects of ashwagandha extract on sleep quality in healthy adults. Sleep Medicine.
- Langade D et al (2021). Ashwagandha root extract on sleep in healthy volunteers and insomnia patients. Journal of Ethnopharmacology.
- Movva N et al (2026). Ashwagandha root extract and melatonin for improving sleep quality in adults. Clocks and Sleep.
- Obhrai S et al (2026). Withania somnifera root extract on sleep quality and menopausal symptoms in postmenopausal women. Menopause.
- Sharma AK et al (2018). Ashwagandha root extract in subclinical hypothyroid patients. Journal of Alternative and Complementary Medicine.
- Björnsson HK et al (2020). Ashwagandha-induced liver injury: a case series from Iceland and the US. Liver International.
- Mah J, Pitre T (2021). Oral magnesium supplementation for insomnia in older adults. BMC Complementary Medicine and Therapies.
- Ngan A, Conduit R (2011). Passionflower herbal tea and subjective sleep quality. Phytotherapy Research.
- NCCIH. Ashwagandha.
- FSA. Summary of responses to call for evidence on ashwagandha, June 2026.
- NHS. About melatonin.
- NHS. Insomnia.
This guide is general information, not medical advice. Evopure makes Flow CBD Oil and the Magnesium Glycinate Sleep Complex.
