Ashwagandha: what science says about stress and sleep

What is ashwagandha and what has fueled its popularity?

Ashwagandha is a plant traditionally used in India, primarily its root and its derivatives. Today, it has gained popularity as a supplement that supports stress resilience, recovery, and sleep. This is an important distinction, as many people associate it with infusions similar to herbal teas made from lemon balm or lavender. However, clinical studies most often focus on specific extracts standardized for certain withanolide content, rather than on regular infusions.

According to the NIH Office of Dietary Supplements and NCCIH, research into ashwagandha is promising, particularly in the areas of stress and sleep quality, but it still doesn't provide grounds for exaggerated claims. This is very significant. In practice, it means that you can consider this herb as a potential support, but not as a substitute for diagnosis, sleep hygiene, psychotherapy, or treatment prescribed by a doctor.

Ashwagandha and stress: what research reviews suggest.

The strongest area of scientific interest concerns stress and perceived tension. Systematic reviews and meta-analyses, including a review by Lopresti and co-authors from 2021, indicate that ashwagandha supplementation may be associated with a reduction in subjectively experienced stress and anxiety compared to a placebo. In some studies, a decrease in cortisol levels, one of the markers of stress response, was also observed. However, two caveats need to be added.

First, many studies were relatively small, and their methodological quality was inconsistent. Second, various extracts, dosages, and durations of supplementation were used, so it is not possible to condense every publication into a simple one-size-fits-all recommendation. The NIH emphasizes that while the results are promising, larger and better-designed studies are needed to accurately determine efficacy and long-term safety.

In herbal practice, this makes sense only when you look at the broader picture. Medicinal herbs can support daily functioning, but stress does not come solely from a lack of one nutrient. If you’re sleeping for 5 hours, consuming a lot of caffeine, eating irregularly, and not taking time to rest, ashwagandha alone is unlikely to solve your problems. You can, however, consider it as one element of a plan, alongside physical activity, reducing evening stimulation, and simple calming habits.

Does ashwagandha help with sleep?

The second frequently discussed area is sleep. Some clinical studies suggest an improvement in sleep quality, a reduction in time to fall asleep, or better recovery in individuals with mild tension and insomnia. An example is the study by Salve and co-authors from 2019, where participants taking a root extract experienced beneficial changes in sleep and anxiety compared to the placebo.

However, it's also important to keep things in perspective. Ashwagandha does not act like a classic sleeping pill. It is not lemon balm or lavender in the form of an evening herbal tea, whose role is to gently ease into the night. Ashwagandha is more often described as support for regulating stress responses, and the improvement in sleep may be a secondary effect of reduced tension. This is why some individuals may feel benefits while others may not notice much change.

If quality sleep is your priority, it’s wise to combine approaches. Herbs, herbal teas, consistent sleep schedules, reducing blue light exposure, and lighter dinners often work more effectively together than relying on a single supplement. In this daily puzzle, lemon balm and lavender still have their place, especially as part of an evening ritual, although their effects and usage profiles differ from those of ashwagandha.

Tradition vs. evidence: how to talk honestly about medicinal plants.

In the world of herbs, it’s easy to confuse a long history of use with solid clinical proof. The fact that a plant has been traditionally used does not automatically mean that its efficacy has been confirmed by modern research standards. Conversely, the lack of large studies does not mean that tradition holds no value. An honest approach involves separating these two realms.

EMA, through the HMPC committee, analyzes the safety and traditional uses of plant materials. These documents are valuable as they show how institutions view herbal substances, their history of use, and available data. At the same time, EFSA evaluates health claims very rigorously. So, if you see bold promises on a supplement's packaging, it's wise to remain cautious. In the case of ashwagandha, marketing often outpaces the strength of the evidence.

This applies more broadly to the entire domain of herbs and medicinal plants. Lemon balm, lavender, chamomile, mint, and ashwagandha can all be valuable components of home herbal therapy, but the responsibility lies in not attributing more effects to them than what is supported by research and safe practice.

Safety considerations for using ashwagandha to keep in mind

According to NCCIH and NIH, ashwagandha is generally well tolerated for short-term use, but it is not without risks. Reported side effects include gastrointestinal discomfort, drowsiness, diarrhea, or nausea. Medical literature also describes rare cases of liver damage associated with ashwagandha-containing supplements, although such instances are uncommon and require careful interpretation. Nonetheless, the issue of safety should be taken seriously.

Particular caution should be exercised by individuals:

• who are pregnant or breastfeeding, due to insufficient safety data, with some sources advising against its use,
• with thyroid disorders, as ashwagandha may affect thyroid hormone levels,
• taking sedatives, sleeping pills, or anti-anxiety medications, as it may enhance their effects,
• with autoimmune diseases or those taking immunomodulatory medications,
• with liver problems or a history of liver damage.

If you have a chronic illness, are taking medications, or plan to use it long term, consult with your doctor or pharmacist. This is not just a formality. In the case of dietary supplements, the issue can be not only the herb itself but also the quality of the product, standardization, contamination, or the mixing of several ingredients in one capsule.

How to choose an ashwagandha product wisely

Unlike many herbs that you can prepare as herbal teas, ashwagandha typically comes to you as a supplement. Therefore, it’s important to read labels more carefully than when buying dried lemon balm or lavender. Good selection practices are straightforward:

1. Check if the botanical name, Withania somnifera, is provided.
2. See if the manufacturer specifies which part of the plant is used, usually the root.
3. Determine whether it is a powder or a standardized extract, as this affects dosage comparability.
4. Avoid products with very long lists of additives, especially if you're unsure of their purpose.
5. Don’t assume that a higher dose automatically means a better effect.

This is crucial because scientific studies focus on specific preparations. If you buy a random product with an unclear composition, you cannot expect it to deliver the same effects as the clinically studied preparation. In the context of medicinal herbs, the quality of the raw material and standardization are significantly important.

Does ashwagandha fit into your daily herbal routine?

Yes, but only if you don’t treat it like a magic shortcut. In practice, the best approach is layered. In the morning and throughout the day, you can support yourself with simple habits like regular meals, reducing caffeine intake, and taking short breaks from screens. In the evening, it's beneficial to engage in tested rituals, such as herbal teas made with lemon balm or lavender, a light dinner, and gentle wind-down activities. Ashwagandha, if well tolerated and appropriate for your situation, can be an additional component of this plan.

This is also a good moment to remember that herbs don't end at capsules. Culinary herbs such as mint, basil, thyme, or rosemary cannot replace clinical research on stress, but they support daily engagement with plants, enhance taste, and contribute to a simpler, less processed diet. From a lifestyle perspective, this matters. Natural remedies work best when we do not detach them from the broader context of daily life.

When ashwagandha might not be the best choice

There are situations where it’s better to seek other solutions or first conduct diagnostics. If your sleep problems have persisted for weeks, accompanied by snoring, awakenings, heart palpitations, mood drops, or chronic anxiety, supplementation alone may delay the necessary assistance. Similarly, with chronic fatigue, unexplained weight loss, or suspicions of thyroid issues. In such cases, medicinal herbs should not mask the symptoms.

It’s also wise to be cautious if you are someone who reacts strongly even to mild sedatives. Some people experience relaxation after taking ashwagandha, while others may feel drowsy or experience stomach discomfort. Starting with a sensible approach and monitoring your body's reactions is safer than blindly following recommendations from the internet.

Conclusions: what can be said honestly

For now, it can be stated that, according to NIH, NCCIH, and available research reviews, ashwagandha has promising but still limited evidence supporting its effects in the areas of stress and sleep quality. For some individuals, it may provide noticeable benefits, especially when tension and poor sleep are linked. However, it is not a solution for everyone, does not replace treatment, and requires caution in the presence of chronic illnesses, medications, and during pregnancy.

If you enjoy herbs, think of ashwagandha as one of the tools in your toolkit, not the whole toolbox. Lemon balm, lavender, other herbal teas, culinary herbs, sleep hygiene, and reducing mental overload still hold significant importance. This is what a mature approach to nature, tradition, and science looks like: respecting the plants without making promises that research has yet to support.

This material is educational and does not replace the advice of a doctor, pharmacist, or dietitian. If you have symptoms, chronic illnesses, or are taking medications, consult with a specialist before making decisions about using supplements.

Sources

• NIH, Office of Dietary Supplements, Ashwagandha: Is it beneficial for stress, anxiety, or sleep?, 2024, https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
• NCCIH, National Center for Complementary and Integrative Health, Ashwagandha, 2024, https://www.nccih.nih.gov/health/ashwagandha
• EMA, HMPC, Assessment report on Withania somnifera for traditional use, 2024
• Lopresti AL et al., systematic review and meta-analysis on stress and anxiety with the use of ashwagandha, 2021
• Salve J et al., randomized placebo-controlled study on sleep and anxiety, 2019

FAQ

Does ashwagandha work immediately?

Not always. Studies typically assess benefits after several weeks of use. If you're expecting immediate effects like those of a sleep aid, you may be disappointed.

Can you combine ashwagandha with lemon balm or lavender?

Such combinations are often considered in home practice, as lemon balm and lavender are commonly used as herbal teas that promote evening relaxation. However, if you are taking sedatives, have chronic illnesses, or are highly sensitive to calming agents, consult a specialist.

Is ashwagandha safe for everyone?

No. Special caution should be exercised by pregnant and breastfeeding women, individuals with thyroid disorders, autoimmune diseases, liver problems, and those taking medications that affect the nervous system.

Is ashwagandha better in powder form or as an extract?

It depends on the goal and the quality of the product. Studies more frequently focus on standardized extracts, making it easier to compare them with scientific publications. The powder itself may contain varying levels of active substances and is harder to align with research data.