Sleep is a blessing that we often take for granted. A good night's sleep lets our muscles and the mind relax. It is this maneuver that provides us energy on the next day.
Studies have shown that sleep deprivation is linked to multiple issues ranging from lost concentration and daytime sleepiness to increased risk of mental disorders and heart diseases.
Therefore, we must keep a check on our hours and quality of sleep. The secrets of a healthy body lie inside nature. This is why Ashwagandha for rest can prove to be a good idea.
Any disruptions to the normal sleeping cycle are referred to as sleep disorders. Multiple issues can negatively influence your sleep and, in turn, your overall health. The most evident sleep disorders are mentioned below:
Insomnia is a sleep disorder where the patient finds it difficult to fall asleep and maintain sleep. The sleepless night is accompanied by daytime sleepiness and impairment. In most cases, the sleep issue occurs at least three times/week. As per a study, almost 30% of individuals suffer from insomnia worldwide.
Primary insomnia is insomnia in true nature and isn't linked to other medical conditions, while underlying comorbidity leading to insomnia is secondary insomnia.
Narcolepsy is a condition in which the patient abruptly falls asleep without any warning. The disease is believed to be caused by deficiencies in the brain-neural network. The disease is harmful as patients often fall asleep (have an attack of sleep) while working, walking, or even laughing.
Abnormal behaviors while sleeping are collectively referred to as parasomnias. Different sleep disturbances fall under this category:
- Sleep Talking
- REM behavior disorder
- Night terrors
- Confusional arousal
- Bruxism (teeth grinding)
- Sleep texting (sending messages while asleep)
- Sexsomnia (display of sexual behaviors while sleeping)
- Sleep-related eating disorder (binge eating during non-REM sleep)
4. Restless Leg Syndrome
Willis-Ekbom disease, also known as restless leg syndrome, is a sleep-disrupting disorder. It is characterized by an uncontrollable desire to move your legs continuously. The urge is more pronounced at night time (on a bed) or while lying down.
The urge is linked to discomfort (aching, throbbing, pulling) felt in the leg that seems to get relieved by repeated movements of the leg. Twitching and kicking of the legs may also be seen.
5. Sleep Apnea
Sleep apnea is a seriously compromising disorder that can become life-threatening. Apnea means inability or shortage of breath. People suffering from sleep apnea have disrupted sleep as they continuously wake up in the middle of sleep, gasping for air.
There are different types of sleep apnea:
- Central sleep apnea
- Obstructive sleep apnea
Snoring is a frequent presentation of sleep apnea.
How To Improve Sleep?
In order to get rid of sleep disorders, you need to turn to nature. There are a number of natural remedies to improve sleep.
Ashwagandha For Sleep: Ideal Herbs To Induce Sleep
Withania somnifera or more commonly known as Ashwagandha carries plenty of therapeutic benefits. The herb is widely known for its ability to manage the body's glycemic index, fight against cancers, alleviate stress by reducing levels of cortisol hormone, and boost male fertility.
In addition to these features, Ashwagandha can also help you sleep better directly and indirectly. The multi-potent herb can also be used in the treatment of different sleep disorders.
How Ashwagandha Improves Sleep?
Sleep is dependent on your psychological condition. People suffering from anxiety disorders have a hard time sleeping. Ashwagandha works by removing the obstacles to sleep.
1. Reduces Stress And Anxiety
The anxiolytic properties of Ashwagandha are recognized by millions of people across the globe. This is why the herb has been used in Indian medicine for the management of anxiety and stress. According to a randomized controlled trial, ashwagandha extracts showed promising results in reducing anxiety symptoms in schizophrenia patients.
2. Insomnia Due To COVID-19
Anxiety aggravates sleeping issues. It was found in a study that anxiety and sleeping issues both increased in patients during lockdown due to COVID-19 spread. Therefore, an effective way to go at sleep improvement is by tuning down the anxiety.
A lot of coronae recovered patients have reported suffering from insomnia. According to a study, the prevalence of insomnia in the Greek population during the COVID-19 pandemic was found to be 37.6%.
As per a study, phytochemicals from Withania somnifera are effective in fighting the coronavirus. Thus, Ashwagandha can be effective in preventing the development of insomnia due to COVID-19.
3. Enhances Sleep At Night
A 2020 study concluded that supplementation with Ashwagandha (for four weeks) effectively reduces anxiety and stress in otherwise healthy individuals. This reduction is directly linked to improved sleep.
Another similar study found that 250mg Ashwagandha per day leads to significant improvements in perceived stress scale (PSS) and sleep quality.
4. Helps Manage Depression
Depression leads to decreased sleep efficiency. Studies have identified sleep disturbances as integral outcomes of depression. Therefore, alleviating symptoms of depression can help improve sleep efficacy and quality.
Withania Somnifera is a potent antidepressant too. The highly productive herb is used as an adjuvant to antidepressant therapy. As per a study, the herb acts on receptors in the rain and reduces depression symptoms.
A study carried out on mice found that Ashwagandha has strong anxiolytic, antidepressant, and sleep-inducing properties. Thus, the herb can be used along with antidepressants for improved effects.
5. Downregulates Cortisol Production And Release
Cortisol is known as the stress hormone. This is because the release of this hormone leads to symptoms of stress, i.e., increased heartbeat, rapid breathing, and sharpened senses. The Hypothalamic pituitary adrenal (HPA) axis in the brain is responsible for releasing this hormone.
Overactivity of the HPA axis means increased production of cortisol that eventually leads to sleep issues such as insomnia and fragmented sleep, a study suggests.
According to a study, Ashwagandha leads to a reduction in stress hormones. That is why it proves to be a potent sleep inducer.
6. Has Antioxidant/Anti-Inflammatory Properties
The excellent anti-inflammatory and anti-inflammatory properties help in reducing oxidative stress from the body. The decrease in fatigue allows for better sleep.
7. Insomnia Due To Menopause
Women entering menopause have undulating hormonal levels that cause many issues, including sleeplessness and fatigue. Ashwagandha is recognized as an aphrodisiac that helps maintain normal body levels, a study suggests.
Ashwagandha For Sleep Disorders
According to a detailed study, Ashwagandha has potent sleep-inducing properties. This magical herb leads to positive changes in sleep onset latency with significant improvements in sleep quality as well. Insomnia patients who took the herbal supplement for ten weeks (300mg twice a day) reported no side effects indicating that this natural herb is well tolerated.
Research shows that brain disorders are linked to insomnia and other sleep disorders. According to a study, Ashwagandha imparts a neuroprotective role that leads to the reversal of brain disorders (Alzheimer's, Parkinson's, dyslexia, ADHD, bipolar disorders, etc.). The ultimate result is improvement in symptoms of insomnia.
Many people are suffering from insomnia present with nonrestorative sleep (NRS). The issue leads to daytime sleepiness and lack of concentration. Ashwagandha plays a positive role in helping restore normal sleep. As per a study, Withania Somnifera alleviates symptoms of NRS and also reduces post-chemotherapy fatigue.
In a randomized controlled study, researchers found that Ashwagandha was highly efficacious in inducing sleep. Both the healthy individuals and insomnia patients reported improved sleep parameters (mental alertness and sleep quality). Ashwagandha root extract supplement was well tolerated by all the participants.
As per a systematic review, Ashwagandha evidently improves mental health and cognition while removing stress and anxiety from the body.
A 2020 study showed that Ashwagandha supplementation for six weeks improves sleep quality and Non-restorative sleep conditions in healthy individuals.2. Secondary Insomnia
Patients suffering from chronic fatigue and pain frequently face the issue of sleeplessness. Auto-immune disorders such as Rheumatoid arthritis pose problems in sleep. A study shows that depression and insomnia are associated with Rheumatoid arthritis. Fibromyalgia patients also suffer from the same fate.
The phytochemicals in Ashwagandha (Indian Ginseng) have a powerful anti-rheumatic effect that allows better sleep in such patients, a study suggests. Insomnia secondary to neurological disorders can also be cured using this natural herb.
3. Triethylene Glycol
Withania Somnifera is a rich source of the chemical compound trimethylene glycol. This chemical is the main reason for the sleep-inducing properties of Ashwagandha. According to a study, trimethylene glycol from Ashwagandha showed improvements in non-rapid eye movement sleep in mice.
4. Restless Leg Syndrome
The phytochemicals in Ashwagandha provide neurological balance to your body and improve symptoms of restless leg syndrome, a study suggests. The enhanced activity of slow brain waves enhances sleep.
A study on Ayurvedic herbs found that Ashwagandha can successfully subside symptoms of anxiety and depression. The outcome of this effect is improvement in sleep quality and pattern.
5. Other Sleep Disorders
This herb is frequently used in the Ayurvedic medicine system for the treatment of sleep disorders. As per Ayurveda, Nidra(sleep) is essential for maintaining good overall health, for which Ashwagandha is very effective. A study suggests that the herb can perform superbly in the treatment of sleep disorders.
Other Herbs For Improving Sleep
In addition to Ashwagandha, different herbs can be potent in improving the quality of sleep. You can also try these herbs:
Chamomile tea boosts the performance of your brain and allows for better sleep. According to a study, 200mg chamomile twice daily can significantly improve sleep.
2. Valerian Root
As per a 2020 meta-analysis and review, Valerian root is efficacious in managing various sleep disorders. This herb is safe to use and performs the task efficiently. With a reduction in stress and anxiety, the chances of sleep improvement become evident.
The herb has been used for treating insomnia. It helps in falling and maintaining sleep. According to a study, the combination of valerian and passionflower is very efficacious in treating insomnia and other sleep disorders.
Lavender oil is famous for its calming and soothing effect. The calmness instilled by the use of this herb can lead to evident improvements in sleep. Restlessness caused by anxiety seems to go away with the consumption of lavender, a study suggests.
5. Ginkgo Biloba
This natural herb is also a potent natural remedy for curing insomnia. As per studies, 250 mg of the herb before bed can enhance sleep.
Tips To Improve Sleep
In addition to Ashwagandha supplementation, you can also follow these tips to improve the quality of sleep:
- Reduce light exposure (especially blue light) during the night
- Avoid consuming brain stimulants at night (such as caffeine in coffee/tea)
- Follow a routine
- Sleep early (early to bed, early to rise makes a person healthy, wealthy, and wise)
- Avoid alcohol
- Set your bed (low light, optimum temperature, soft and comfortable pillow/mattress/bedsheet)
- Do light exercise daily
Where Can I Find The Best Supplements?
You can find the best organic Ashwagandha root powder by clicking here. Our product is entirely organic that effectively calms the nervous system and removes fatigue from your body. The release of anxiety and tension from the body promotes better sleep.
You can also try our Deep Sleep Aid. The supplement is a combination of natural products aimed at improving your sleep cycle. We offer a 30 days money-back guarantee if you can't fall asleep faster and sleep better.
Sleep is pivotal for the optimal working of the body. The mind and the body need to relax from daily activities. A goal that is achieved during sleep. Insomnia (inability to have regular sleep) is a common issue. Other sleep disorders include narcolepsy, parasomnias, and restless leg syndrome.
Ashwagandha is a multi-potent herb that can help you sleep well. It works directly and indirectly to enhance sleep. First, it casts out stress and anxiety from the body, thereby making rest easier. It also reduces the levels of stress hormones (cortisol) in the body. The collective effect of this impact is improvement in sleep and treatment of sleep disorders.