Ashwagandha and sleep: when should you take it, and who is it for?

When a study concludes that ashwagandha ‘improves sleep’, the first question is what exactly was measured. Researchers use two types of tools, which do not necessarily produce the same results.

Time to fall asleep, duration, perceived quality: different measures

Objective measures most often rely on actigraphy, using a small sensor worn on the wrist to record movement during the night. It can be used to estimate how long it takes to fall asleep (known as sleep latency), total sleep duration, periods of wakefulness during the night and sleep efficiency, meaning the proportion of time in bed actually spent asleep.

Subjective measures, meanwhile, rely on questionnaires: the Pittsburgh Sleep Quality Index (PSQI), participants’ own ratings of their sleep quality, or how fully alert they feel on waking. Although these measures reflect personal experience, they matter just as much when someone is having difficulty sleeping.

In some trials using KSM-66 root extract [6] [7] [8], both types of measure showed more favourable changes than with a placebo: participants fell asleep faster, spent a greater proportion of their time in bed asleep, rated their sleep quality more highly and felt more alert on waking. A trial in healthy adults using another standardised extract (Shoden) [5], at a different dose and concentration, points in the same direction. This highlights an important distinction: ashwagandha extracts are not interchangeable, and results obtained with one cannot automatically be applied to another!

A more noticeable effect in women who sleep poorly

One trial included two groups [8]: volunteers without sleep difficulties and people with insomnia. Sleep improved in both groups taking ashwagandha, but more markedly among those with insomnia, who fell asleep faster.

A meta-analysis published in 2021 [3], which brought together five randomised trials, points in the same direction. Its authors describe a small but significant effect on sleep overall. In their subgroup analyses, this effect appears greater in adults diagnosed with insomnia and at doses of at least 600 mg per day. They also observed improved alertness on waking and a shorter time to fall asleep.

What the studies do not tell us

The results of studies on ashwagandha and KSM-66 are encouraging:

• The effect is real, but it is not a medicine. No trial has compared ashwagandha with a sleep medicine, and there is no evidence to suggest it is equivalent to one.
• Results vary from person to person. The improvement is more or less clear depending on the measure used. The authors of the meta-analysis therefore consider the quality of the evidence for overall sleep to be moderate. 

The question of how it works remains. In several of these trials, anxiety decreased as sleep improved, and researchers hypothesise that part of the effect is linked to this reduction in anxiety. We explore the findings on stress in our article ‘Ashwagandha and stress’.

This is the question people ask most often, and the honest answer begins with a simple fact: the science has not yet settled it completely.

What the trials show

In most sleep trials using KSM-66, participants took 600 mg of root extract per day, as two 300 mg capsules. However, no study has compared taking it in the morning with taking it in the evening. There is therefore no clearly established ideal time.

A practical guide: in the evening, with dinner

When the aim is to improve sleep, most women choose to take their capsule with dinner or in the early evening. This is a practical choice rather than a scientifically established rule, based on three considerations:

• Taking it with food may help reduce digestive discomfort: Nausea and stomach discomfort are possible side effects, and taking it with a meal may help limit them.
• Drowsiness is less disruptive in the evening: Drowsiness is among the reported side effects. If you experience it during the day, taking ashwagandha in the evening may be more comfortable.
• Consistency matters: Taking it at a set time with a meal is easier to maintain over several weeks.

In all cases, make sure you follow the dosage stated on your supplement’s label.

Ashwagandha does not act like a sleeping pill

In the trials, effects on sleep were assessed after several weeks of regular use, and none showed an immediate effect. There is therefore no reason to increase the dose after a bad night in the hope of sleeping better. That is not how ashwagandha has been studied or appears to work. And if you are already taking medication to help you sleep, read the section on contraindications carefully.

Time until a measurable effect

The timeframes observed vary between trials and populations. In young female athletes, perceived sleep quality improved after just two weeks. In a trial involving people with insomnia [7], time to fall asleep improved in both groups at five weeks, but the difference from placebo was not statistically significant until ten weeks.

In practice, you need to take ashwagandha regularly for several weeks before deciding whether it suits you.

Durations studied

Sleep trials last between six and twelve weeks. Beyond that, data are lacking, and ANSES [1] specifically highlights the lack of evidence on long-term safety. The most reasonable approach is therefore to take it for a limited period, then reassess.

If your sleep difficulties persist, worsen or affect your days, speak to your doctor. Persistent insomnia requires a thorough investigation. In this situation, a food supplement cannot replace medical advice.

Groups studied

Sleep trials have included healthy adults, adults experiencing stress, people with insomnia and people aged 65 to 80, whose sleep quality and quality of life improved compared with placebo. A recent trial also looked at young female athletes [4].

Sleep is also a concern for many women in perimenopause, when nights can become more disrupted. A review published in 2025 [2]  concludes that ashwagandha may improve several symptoms of this period, including sleep quality. In these studies, sleep is one outcome among others, and other benefits may also be possible. 

Pregnancy and breastfeeding: ANSES advises against it

This point is essential. The French Agency for Food, Environmental and Occupational Health & Safety (ANSES) [1] advises against ashwagandha consumption for pregnant and breastfeeding women. This recommendation is based in part on the lack of human safety data in these specific circumstances. At Jolly Mama, we have chosen to follow it.

If your nights are unsettled during pregnancy or breastfeeding, we have created Mama Dreams, an ashwagandha-free formula combining glycine, chamomile and lemon balm. Also, remember to discuss your sleep difficulties with your midwife or doctor. They are an important part of your care.

Other situations in which ashwagandha is not recommended:

ANSES also advises against ashwagandha for:

• people under 18;
• people with thyroid disorders;
• people with excess androgens;
• people with liver or heart disease;
• people taking central nervous system depressants, such as sleeping tablets or medicines for anxiety.

This last point is particularly important when seeking to improve sleep. If you are already taking medication for sleep or anxiety, do not add ashwagandha. More generally, if you are taking any medication, ask your doctor or pharmacist for advice before starting.

Not all ashwagandha supplements are the same. To help you navigate the different options on the market, here are three key criteria to check:

• A root extract, as the root is the part of the plant used in the vast majority of sleep trials.
• A named, standardised extract with a consistent composition from batch to batch and published studies behind it.
• A clear dosage, to be followed strictly.

Our Ashwagandha KSM-66 capsules is based on KSM-66® extract, derived exclusively from the root and used in the trials discussed in this article. To build an evening routine suited to your needs, you can also explore our sleep collection.

Remember, though, that a supplement cannot do everything. Regular hours, dim lighting in the evening and quiet time before bed are the first steps towards good sleep.