Ashwagandha and Improved Sleep Quality

Across all 3 studies in the database, ashwagandha showed beneficial effects on sleep quality, with effect sizes ranging from small to large. The evidence is supported by 3 statistically significant findings, including a systematic review (590 participants, moderate effect) and a meta-analysis (254 participants, small effect). The most-studied population includes individuals with stress-related or anxiety/insomnia conditions, and the median study duration was 56 days (8 weeks) based on 1 of 3 studies that reported it.

• Effective dose range: 120-1000 mg/day
• Studied populations: healthy individuals, patients with stress-related or functional disorders, patients with anxiety and/or insomnia, people with mental disorders

Caveats: Evidence base is small (only 3 studies) — conclusions should be considered preliminary. Available evidence is overwhelmingly positive — clinical literature in this area is subject to publication bias (null-result studies are less likely to be published or indexed). Effect sizes varied substantially (small to large) across studies, and the dose range was wide (120-1000 mg/day), making it difficult to pinpoint an optimal dose.