Ashwagandha for Sleep: Stress Reduction as Sleep Solution

Published February 2025 · 8 min read

If stress is keeping you awake, ashwagandha addresses the root cause by lowering cortisol. But there's a catch: it takes 2-4 weeks to work. Here's what to expect.

Ashwagandha is different from other sleep supplements. It doesn't directly induce sleep—it reduces the stress that prevents sleep. If cortisol is keeping you wired at night, ashwagandha can help. If your sleep problem isn't stress-related, it probably won't.

The Stress-Sleep Connection

How Stress Disrupts Sleep

Cortisol should be low at night. But chronic stress can elevate nighttime cortisol, causing the "wired but tired" state—physically exhausted but mentally unable to relax.

High cortisol also suppresses melatonin production and disrupts sleep architecture. Addressing the stress response can resolve multiple sleep issues at once.

How Ashwagandha Works

Ashwagandha is an adaptogen—it helps your body adapt to stress by modulating the HPA (hypothalamic-pituitary-adrenal) axis. Clinical trials have shown it reduces cortisol by 14-28% over 8 weeks.

This isn't a quick fix. Ashwagandha works gradually by normalizing stress response systems, not by sedating you or adding hormones.

⏰ The Timeline

Week 1-2: Generally no noticeable effects yet

Week 2-4: Subtle improvements in stress response

Week 4-8: Full effects develop—better stress tolerance, improved sleep quality

If you need help tonight, combine with something faster-acting (reishi, magnesium) while ashwagandha builds up.

KSM-66 vs. Sensoril

Extract Comparison

KSM-66: Full-spectrum root extract. More research. Slightly more energizing. Our preferred choice for stress-related sleep issues.

Sensoril: Root and leaf extract. Higher withanolide content. Some find it more sedating.

Both work. KSM-66 has more research behind it.

Who Should Try Ashwagandha

Good candidates: People with chronic stress, elevated nighttime cortisol, the "wired but tired" pattern, anxiety-related sleep issues.

Not ideal for: People needing immediate sleep help (takes weeks), those without stress-related sleep issues, people on thyroid medication (ashwagandha affects thyroid).

Dosing

Dose: 300-600mg KSM-66 daily

Timing: Can be taken morning or evening (some prefer evening for sleep)

Duration: Commit to at least 4-6 weeks to evaluate

Our Top Pick

Jarrow KSM-66 Ashwagandha: Uses the most-researched extract form, good dosing, affordable at about $9/month.

Build Your Sleep Stack

Ashwagandha works best combined with faster-acting supplements for immediate support.

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The Bottom Line

Ashwagandha is excellent for stress-related sleep issues, but it's not a quick fix. If stress is your root cause, it's worth the 4-week investment. Combine with something faster-acting (reishi, magnesium) for immediate support while ashwagandha builds up.