Effect of Ashwagandha Extract on Sleep
Written by Ben Bunting: BA(Hons), PGCert. Sport & Exercise Nutrition. British Army Physical Training Instructor.
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If you are looking for an extract that can help you get a better night's sleep, then you should consider looking into Ashwagandha extract.
This herb can help to promote relaxation and can even reduce anxiety. However, there are some side effects that you may want to know about before trying to take the supplement.
Ashwaganda Explained
Ashwaganda (Withania somnifera), also known as Indian ginseng or winter cherry, is an adaptogen, meaning it promotes the body's ability to respond to stress.
This includes reducing inflammation, which underpins many health conditions. It may also reduce blood pressure.
In one study, ashwaganda was found to lower the level of cortisol, a hormone that is responsible for regulating the stress response.
This reduced the risk of heart attacks. It also improves memory.
Other studies show ashwaganda helps with anxiety and insomnia. It also increases glutathione peroxidase, a compound that helps protect the body against free radicals. It increases the luteinizing hormone, which is important for improving libido.
Some research suggests that ashwaganda may also help to fight off certain cancers.
The herb appears to inhibit lung tumor growth. In other research, it has been shown to slow the growth of cells in the brain. However, no long-term studies have been conducted.
Before taking ashwaganda, make sure you talk with your doctor. This herb may interact with medications you are taking, and can affect thyroid function.
It can also cause digestive upset. This means it is best to avoid it if you have a history of ulcers, stomach problems, or diarrhea.
Ashwagandha is an evergreen shrub with a variety of uses. It is used in traditional Ayurvedic medicine. It is also sold as a dietary supplement. It can be taken in capsule form or a liquid extract.
Research on ashwagandha for sleep
Ashwagandha has been used traditionally to treat diabetes, skin diseases, and pain. It also has been found to reduce anxiety. Several compounds are believed to be responsible for its many health benefits.
Among them, withanolides have antioxidant properties. Other studies have found that ashwagandha improves cognitive functions in some populations.
Ashwagandha extract is believed to have the ability to improve sleep. It has been shown to help improve sleep quality in healthy adults and insomnia patients. Its effects have also been reported in rats.
However, preliminary studies in humans are needed to determine whether it is effective in treating insomnia.
In the current study, a standardized ashwagandha root extract was used to evaluate its effect on stress and sleep. The results suggest that it may improve stress levels, resulting in better sleep.
The primary objectives of the study were to compare the effectiveness of Ashwagandha and a placebo on sleep quality.
Secondary objectives included total sleep time, the Pittsburgh Sleep Quality Index, and sleep actigraphy, a device used to monitor sleep and wake patterns.
A double blind, placebo-controlled study was performed on a small group of people to evaluate the effects of a standardized ashwagandha extract on stress and sleep.
Both treatments were given twice daily with milk or water for 10 weeks. The participants were divided into two groups, one of which took 700 milligrams of the full spectrum extract of ashwagandha root daily and the other took glycerol capsules.
The study was conducted at the Prakruti Hospital in Kalwa, Maharashtra, India.
The study recruited 40 healthy individuals. They were randomly assigned to an intervention group or a placebo group.
The placebo group was excluded if they were pregnant or had chronic diseases. The test group was composed of 20 college students. Those aged 18 to 50 years were also invited to participate in the study.
The study used sleep actigraphy to measure sleep onset latency and total sleep time. The results showed that Ashwagandha SR significantly improved these measures.
The participants also reported better sleep than the placebo group. The test group reported that they had more mental alertness when they awoke and were less anxious. Moreover, they had a lower PSQI score than the placebo group.
The results of the study are encouraging, but more research is needed to determine the long-term safety of ashwagandha. It is recommended that people who are experiencing anxiety should visit their healthcare provider before taking the supplement.
If they experience any adverse effects, they should stop using the product. If they are unsure of the safety of ashwagandha, they should consult a doctor before continuing with the treatment.
This study also suggests that Ashwagandha SR has a positive effect on the hypothalamic-pituitary-adrenal axis, which is known to play a crucial role in the regulation of stress.
Similarly, it shows that it has an effect on cortisol levels, which is thought to be a major factor in regulating sleep and stress.
Research on ashwagandha for anxiety
Ashwagandha is a herb that has traditionally been used for stress relief. Studies have shown that it can reduce anxiety and increase feelings of well-being.
However, more research is needed to determine if it is safe and effective for most people.
In an exploratory study, 60 subjects were randomized in a 2:1 ratio to either standardized ashwagandha extract or placebo.
The results showed that the participants taking the ashwagandha supplement had a significant reduction in anxiety compared to the control group. The difference was also found to be statistically significant.
Similarly, there was also a significant trend toward a higher level of testosterone in the ashwagandha group. In addition, there was no significant change in hematological measures.
Anxiety disorders are linked with disturbances in the hypothalamic-pituitary-adrenal (HPA) axis. During high stress, the HPA axis responds by causing increases in cortisol.
The ashwagandha extract may inhibit or modify the activity of the HPA axis, leading to reduced levels of cortisol. In addition, it may enhance the effects of other medications.
The ashwagandha extract was studied in a double-blind, placebo-controlled study. The primary objectives were to assess the anxiolytic and anti-stress properties of a standardized ashwagandha extract.
This was done in a clinical setting in Snehal Hospital, India. The study was conducted in accordance with the guidelines for biomedical research, issued by the Indian Council of Medical Research.
The participants were given the ashwagandha extract in capsule form. They were instructed to take the capsule two times daily.
The test and placebo products were packaged in identical containers to ensure blinding. The vital parameters were measured at baseline, at the end of the study, and at five and ten weeks.
The results were analyzed at each visit. A statistically significant reduction in anxiety and an increase in sleep quality was observed in the ashwagandha supplement group.
The main objectives of the study were to evaluate the stress-relieving effects of the standardized ashwagandha extract and to measure the hormonal, hematological, and cognitive changes in the participants.
The secondary objectives were to assess the Pittsburgh Sleep Quality Index and the Hamilton-Anxiety scale. The vital parameters were evaluated in the sitting position. The participants were evaluated on their anxiety, depressive, and stress symptoms as well as their mood.
The outcome measures were evaluated at screening, at the end of the first and second weeks, and at the fifth and tenth weeks.
In the placebo group, there was a small amount of variability across the time periods.
The study was approved by the Nagpur Independent Ethics Committee. The study was based on Good Clinical Practice guidelines. It was performed in a randomized, double-blind, placebo-controlled manner. The trial was registered with the Clinical Trials Registry-India.
Side effects of ashwagandha
Ashwagandha is an Indian herb that has been used for thousands of years for a variety of ailments, including sleep.
This herb is used in traditional Ayurvedic medicine to promote restful sleep, reduce stress, and improve mood. However, it can also cause side effects, particularly if you take too much.
The plant's benefits may be due to the presence of withanolides, a compound that has antioxidant properties and may help with stress.
However, this effect is not yet fully understood. Other compounds in the plant, such as triethylene glycol, may contribute to its ability to induce sleep.
Several studies have shown that ashwagandha can improve the quality of your sleep.
This may be because the herb reduces stress, which is known to affect the quality of your sleep. Similarly, ashwagandha has been shown to increase mental alertness, which could be helpful for waking up refreshed.
Among the most well-known side effects of ashwagandha is that it can cause itching. It may also cause rapid heart rate and breathing difficulties. It should be avoided by people with autoimmune disorders.
It is also not recommended for pregnant women. Lastly, it should be used with care if you are taking medications for sleep disorders.
It is a good idea to stick to your normal sleep schedule and avoid caffeine and alcohol when you are trying to fall asleep.
Aside from that, you can use relaxation techniques to help you get to sleep. Getting plenty of exercise throughout the day is another important way to help your body feel tired later in the day and promote recovery while sleeping.
Fortunately, ashwagandha is considered relatively safe for most adults. A standardized extract was found to improve sleep quality by approximately 72 percent.
Moreover, the study showed that participants who took the supplement felt better on waking up.
Some researchers believe that ashwagandha may also improve the endocrine system and cardiovascular system.
The herb is known to increase testosterone, which may be dangerous for hormone-sensitive prostate cancer patients.
Aside from its effects on the endocrine system, ashwagandha also contains anti-inflammatory properties that can help alleviate pain and inflammation.
The root and leaves of the plant contain triethylene glycol, which can also promote sleep.
Although more research is needed, ashwagandha seems to be beneficial for improving sleep.
It can reduce stress and anxiety, which are both known to impair your ability to get a good night's sleep. This is especially helpful for people who have problems falling asleep due to stress.
Effect of Ashwagandha Extract on Sleep Conclusion
Ashwagandha is a traditional Ayurvedic medicine used to cure insomnia. This plant has been found to decrease cortisol levels.
It also supports a calmer mental state and enhanced endurance. It's also known to promote a healthier sleep cycle.
The hypothalamic-pituitary-adrenal axis plays an important role in the stress response. It's known that stress can negatively affect our sleep, mood, and physical energy.
Ashwagandha may help alleviate these symptoms by decreasing cortisol and improving mental alertness.
A study evaluated the effects of a standardized ashwagandha extract on sleep quality. Researchers found a 72 percent improvement in sleep efficiency and an increase in mental alertness.
During the study period, participants were given 120 mg of standardized ashwagandha extract per day.
Subjects were evaluated using the Restorative Sleep Questionnaire.
The Pittsburgh Sleep Quality Index, and the Hamilton-Anxiety scale were also used. The test group and the placebo group were randomized in a 2:1 ratio.
The study was conducted at Prakruti Hospital in Kalwa, Maharashtra, India.
The study was registered with the Clinical Trial Registry- India. The research was designed according to Good Clinical Practice guidelines.
This is a necessary step in conducting robust clinical trials.
The study used a sample size of 144 subjects. This number is not large enough to draw any general conclusion about the supplement's impact. It's possible that a larger population is needed to verify the results.
