Ashwagandha and Improved Sleep Quality

Across all 3 studies, ashwagandha consistently showed beneficial effects on sleep quality, with effect sizes ranging from small to large (predominantly moderate). Most studies involved clinical populations with stress-related or mental health conditions, and the median study duration was 56 days (one study). The most commonly reported dose was 600 mg/day. The evidence base is small (3 studies), so findings should be considered preliminary.

• 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 any mental disorder

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). Study durations varied and only one study reported duration (56 days), so time-to-effect is not well-characterized. Form (extract type) was not reported in any study, making it impossible to determine if specific preparations differ in efficacy.