Ashwagandha Tea is one of the powerful herbs with many benefits that have been on the rise recently. It’s made from the root of the Ashwagandha plant. Not only will it help you drift off into a peaceful slumber, but it may also have several other potential benefits.
This article will take a dive into Ashwagandha tea, and we’ll learn about its extraordinary benefits for sleep and a whole lot more.
What is Ashwagandha Tea?
Ashwagandha tea is a traditional herbal remedy that has been used for centuries in Ayurvedic medicine to treat a variety of ailments. It is made from the root of the Ashwagandha plant (Withania somnifera), which is native to India and parts of Africa. This plant is known for its calming and restorative properties. And is often used to help with stress, anxiety, and insomnia.
Benefits of Ashwagandha Tea for Sleep
One of the primary benefits of Ashwagandha tea is its ability to improve sleep quality. This is due to its high concentration of withanolides, which are compounds that have sedative effects on the body.
In a study published in the Journal of Ayurveda and Integrative Medicine, Ashwagandha was shown to significantly reduce the time it took for participants to fall asleep and increase the overall duration of sleep. It was also found to improve sleep quality and reduce the number of awakenings during the night. [1]
In addition to improving sleep, Ashwagandha tea has also been shown to have a number of other health benefits. For example, it has been shown to reduce stress and anxiety by regulating the production of stress hormones in the body. This can help to improve mood and overall well-being.
Benefits for Anti-Inflammatory
Ashwagandha tea may also have anti-inflammatory effects, which may be helpful in the management of chronic conditions such as arthritis and asthma. In a study published in the Journal of Ethnopharmacology, Ashwagandha was found to reduce inflammation in the airways of mice with asthma. [2]
Benefits for Cognitive Function
Another potential benefit of Ashwagandha tea is its ability to improve cognitive function and memory. In a study published in the Journal of the American Medical Association, Ashwagandha was found to improve memory and cognitive function in individuals with mild cognitive impairment. [3]
Benefits for the Management of Diabetes
Ashwagandha tea may also have potential in the management of diabetes. In a study published in the journal Diabetes, Obesity, and Metabolism, Ashwagandha was found to improve insulin sensitivity and reduce blood sugar levels in individuals with type 2 diabetes. [4]
Best Time to Take Ashwagandha for Sleep?
Ashwagandha tea may be helpful in improving sleep quality and duration. The best time to take Ashwagandha tea for sleep will depend on the individual and the specific product being used.
Some people find that taking Ashwagandha tea in the evening or before bedtime helps to promote relaxation and improve sleep. This may be particularly helpful for those with difficulty falling asleep or staying asleep.
It is also important to consider the timing of other medications or supplements that may be taken, as Ashwagandha tea may interact with certain medications. It is always a good idea to consult with a healthcare provider before starting any new supplement or herbal remedy, as they can provide guidance on the best timing and dosage for an individual’s specific needs and circumstances.
It’s vital to take note that while Ashwagandha tea may have potential benefits for sleep, it is not a substitute for good sleep hygiene practices such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and creating a sleep-friendly environment.
Dose
The appropriate dose of Ashwagandha tea for sleep will depend on the specific product being used, as well as an individual’s age, health, and other factors.
The recommended dose of Ashwagandha tea can vary depending on the specific product and the form in which it is taken. For example, the recommended dose of Ashwagandha tea made from dried root powder may differ from the recommended dose of Ashwagandha tea made from a root extract.
It is important to follow the specific dosage instructions provided by the manufacturer or a healthcare provider.
In general, a dose of 300-500 mg of Ashwagandha root extract taken twice daily has been used in clinical trials to manage stress and anxiety. For the management of insomnia, a dose of 500-600 mg of Ashwagandha root extract taken before bedtime has been used in clinical trials. It is vital to note that these doses may not be appropriate for everyone and may need to be adjusted based on individual needs and circumstances.
Side Effects
One potential side effect of Ashwagandha tea is gastrointestinal discomfort, such as stomach upset, nausea, and diarrhea. A study showed that Ashwagandha was found to cause gastrointestinal side effects in a small percentage of participants. These side effects were generally mild and resolved on their own without treatment. [5]
Another potential side effect of Ashwagandha tea is allergic reactions. Some people may be allergic to the Ashwagandha plant and may experience symptoms such as skin rash, itching, and difficulty breathing after consuming Ashwagandha tea.
It is important to note that Ashwagandha tea may interact with certain medications, including sedatives, blood thinners, and thyroid medications. It is important to consult with a healthcare provider before starting any new supplement or herbal remedy, as certain herbs and supplements may interact with medications or have potential side effects.
Pregnant and breastfeeding women should also exercise caution regarding Ashwagandha tea, as there is limited research on its safety in these populations. It is generally recommended to avoid using Ashwagandha tea during pregnancy and breastfeeding until more is known about its effects.
Moreover, it is important to note that while Ashwagandha tea has been shown to have several potential health benefits, more research is needed to fully understand its effects and determine the appropriate dosage. It is also important to consult a healthcare provider before starting any new supplement or herbal remedy. As certain herbs and supplements may interact with medications or have potential side effects.
Bottomline
In conclusion, Ashwagandha tea is a traditional herbal remedy with several potential health benefits, including improved sleep quality, reduced stress and anxiety, anti-inflammatory effects, improved cognitive function and memory, and potential in the management of diabetes. While more research is needed to fully understand its effects and determine the appropriate dosage, it may be worth considering as a natural option for those seeking to improve their overall well-being.
Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.
Editorial References And Fact-Checking
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One. 2021 Sep 24;16(9):e0257843. doi: 10.1371/journal.pone.0257843. PMID: 34559859; PMCID: PMC8462692.
- Oberholtzer, H. M., Pretorius, E., Smir, E., Ekpo, O. E., Humphries, P., Auer, R. E., & Bester, M. J. (2008). Investigating the Effect of Withania somnifera, Selenium and Hydrocortisone on Blood Count and Bronchial Lavage of Experimental Asthmatic BALB/c Mice. Scandinavian Journal of Laboratory Animal Sciences, 35(4), 239-248. https://doi.org/10.23675/sjlas.v35i4.154
- Choudhary D, Bhattacharyya S, Bose S. Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive Functions. J Diet Suppl. 2017 Nov 2;14(6):599-612. doi: 10.1080/19390211.2017.1284970. Epub 2017 Feb 21. PMID: 28471731.
- Anwer T, Sharma M, Pillai KK, Iqbal M. Effect of Withania somnifera on insulin sensitivity in non-insulin-dependent diabetes mellitus rats. Basic Clin Pharmacol Toxicol. 2008 Jun;102(6):498-503. doi: 10.1111/j.1742-7843.2008.00223.x. Epub 2008 Mar 16. PMID: 18346053.
- Chandrasekhar K, Kapoor J, Anishetty S. 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 and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.
