Does Ashwagandha Help You Sleep?

Quick Health Scoop

• Everyday stress can affect your ability to get sufficient sleep.
• Ashwagandha is an herbal supplement that works with your body as an adaptogen to help reduce stress and support sleep quality over time ^†
• Studies show that Ashwagandha's effect on improving your ability to manage stress may be responsible for its positive effect on sleep quality.^†

Sleep: we all need it, and it's foundational to our wellness, but it doesn't always come easily when we want it to. Occasionally, we might want a little night-time support. You may have heard of ashwagandha as a popular herbal supplement for adaptogenic stress support, but does ashwagandha help you sleep? We'll cover the benefits of ashwagandha for sleep, when to take your ashwagandha supplement, and how ashwagandha can support sleep quality over time.^†

Understanding the Effects of Ashwagandha on Stress and Sleep

Ashwagandha (Withania somnifera; AKA Indian Ginseng) is an herbal supplement used for centuries in traditional Ayurvedic medicine to support the body and mind when under stress.^†

Ashwagandha is known as an adaptogen — a class of botanicals that helps your body adapt to stress over a period of time. That's why ashwagandha is a popular supplement used to help manage everyday life stress.^†

The beneficial effects of ashwagandha for stress have been shown in clinical studies. Ashwagandha helps reduce stress in part by lowering cortisol levels in the blood, a hormone produced during times of stress.^[1] In one study that found reports of lower stress levels, ashwagandha influenced the stress-control center in the brain, the hypothalamus-pituitary-adrenal (HPA) axis to target the adrenal glands to decrease cortisol production.^[2]†

Stress is unavoidable in life, and managing earning how to cope with stress through effective stress management techniques is the best way to support your wellness long-term. Nature Made supplements include clinically studied ashwagandha to reduce stress and occasional anxiety.^†

How Does Ashwagandha Help Your Sleep Quality?

The root of the Latin name, “somnifera,” means “sleep inducer” — but does ashwagandha actually help with sleep? Yes! Ashwagandha is an adaptogen that works with your body over time to help improve sleep quality. How exactly does that work?^†
One aspect is ashwagandha's contribution to supporting stress response. Sleep quality is affected by a lot of things, and when we're feeling stressed, hormones like cortisol can keep the body in fight-or-flight mode even when we'd prefer to be cooling down for the day. Ashwagandha for sleep reduces stress and cortisol levels and supports sleep quality with continued use.^†

Nature Made offers Ashwagandha Gummies and Ashwagandha Capsules, using clinically studied ashwagandha root extracts that support a healthy stress response and work with your body over time to help you fall asleep, supporting improved sleep quality.^†

Ashwagandha FAQs

Here are expert answers to frequently asked questions about ashwagandha supplementation.

How Long Does it Take for Ashwagandha to Support Better Sleep?

Ashwagandha works with your body over time to support sleep quality. Ashwagandha is an adaptogen; adaptogens work over time to lower your cortisol levels but require consistency and don't have immediate effects. Consistently taking ashwagandha allows the supplement to work gradually with your body; the duration before noticing benefits can vary. Adults who take an ashwagandha supplement may start to notice sleep quality over several weeks. Unlike some sleep aids, ashwagandha for sleep is not designed to cause drowsiness, but to work with your body over time to support your body's reaction to stress.^†

Can Ashwagandha Make me Feel Drowsy During the Day?

Ashwagandha shouldn’t cause drowsiness during the day. Instead, an ashwagandha supplement helps your body adapt to everyday stress, which can make it easier to relax at night. This can help you feel more ready to face life’s daily challenges.^†

Many people take ashwagandha to help them reduce feelings of stress. Nature Made Wellblends™ Calm & Relax™ Capsules provide 2 benefits in one blend, with clinically studied ashwagandha to reduce stress and a dose of magnesium to help relax the body.^†

Ashwagandha vs. Melatonin: Which Should I Choose?

Ashwagandha and melatonin are both popular supplements for sleep support, so which one should you choose? That depends on what exactly you are looking for. Ashwagandha is an adaptogen that supports sleep quality over time: adaptogens work with the body when taken consistently to help manage stress response. That means they lay a groundwork for sleep support when taken over time. Nature Made Ashwagandha Supplements offer a number of forms for you to explore.^†

Melatonin works differently. Melatonin supplements work with the naturally produced melatonin hormone in your body to help you fall asleep faster and wake up refreshed. Whereas adaptogens work over time, a melatonin supplement works quickly. For example, Nature Made Extended Release Melatonin Tablets use a specially formulated dual action tablet to release melatonin both immediately and gradually throughout the night to help you fall asleep faster and stay asleep longer the night you take it.^†

However, it's important to understand that melatonin is not a regular supplement, it is an occasional sleep support supplement. It can help you reset your sleep cycle from disruptions due to travel, jet lag, or occasional sleepless nights. But melatonin should not be used every night, if you experience consistent sleep difficulties please consult with a medical professional.^†

What makes ashwagandha a good fit for someone? If you are feeling occasionally anxious or you are experiencing regular stress, ashwagandha can be a helpful option to consider. Ashwagandha for sleep is best used over time to help reduce stress and work with your body to support improved sleep quality. So, when it comes to melatonin for sleep, consider: are you looking for occasional, immediate sleep support? Or a long-term adaptogenic way to support your sleep quality?^†

Is Ashwagandha Safe for Long-Term use for Sleep Support?

Adults taking an ashwagandha supplement should follow the directions on the label and use it as directed. Consult your healthcare provider before using ashwagandha for sleep support. The best way to support your sleep is through healthy sleep hygiene habits, like a balanced diet, a controlled sleeping environment, and avoiding caffeine and screen time before bed.^†

Tips for Adding Ashwagandha to Your Health Routine

Ashwagandha is an adaptogen, which means for the best ashwagandha benefits, you should take it consistently. Ashwagandha helps lower your cortisol levels over time and supports sleep quality with continued use. Keeping a consistent supplement routine can be made easier by attaching it to a regular meal, setting an alert on your phone, or keeping a sticky note on your bathroom mirror. For everyday stress support, the best time to take ashwagandha is generally when you can most easily remember to take it consistently.^†

Talk to your healthcare provider before making any changes in your lifestyle or supplement routine, as they can advise you on whether you may benefit from an ashwagandha supplement. Using their guidance, find the right dosage of ashwagandha for you with our blog How Much Ashwagandha Per Day Should I Take?

The Bottom Line

Sleep is an important part of our daily wellness, even if we're not exactly conscious during it. Factors like environment, weather, and stress can all affect our sleep, and taking proactive steps to support your sleep quality is a great way to take charge of your nights. Nature Made Ashwagandha Supplements provide a clinically studied adaptogen that works with your body over time to help ease you into sleep, and can be a supportive part of a healthy sleep hygiene routine.^†
Explore Nature Made's Sleep Supplements to find high-quality sleep supplements made with ingredients backed by science. Always consult with your primary care provider before adding a supplement to your routine.^†

Shop Now: Supplements to support a healthy stress response

Learn More About Supporting Stress Naturally:

• Supplements for Stress
• How are Sleep, Stress & Immune System Health Connected?
• How To Work Night Shift And Stay Healthy

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

^† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Indian Journal of Psychological Medicine. “A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress ... in adults.” July 2012. Accessed on: March 30, 2021. https://pubmed.ncbi.nlm.nih.gov/23439798/. Accessed on October 16, 2025.
2. Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019;98(37):e17186. doi:10.1097/MD.0000000000017186. Accessed on October 16, 2025.