Ashwagandha for Sleep or Energy? Both, Please

Ashwagandha is one of Ayurveda’s most cherished and versatile herbs.

It’s also become one of the most popular for sleep, hormonal support, energy, exercise recovery, endurance, adrenal support, and more.

And herein lies a dichotomy: how can an herb give you energy and stamina and help you sleep at the same time?

The answer lies in understanding Ashwagandha’s adaptogenic and Rasayana properties and how and when to dose it to suit your needs.

How Adaptogens Work

Adaptogens are a classification of herbs that help the body adapt and thrive under various physical, mental, and emotional stressors.

Nearly every culture, especially those with origins in hostile climates, relied on various adaptogens for survival and good health.

Some examples of adaptogens used in traditional herbalism practices throughout the world include:

• Ayurveda: Ashwagandha, Tulsi, and Shatavari
• Traditional Chinese Medicine: Astragalus, Eleuthero, and Reishi
• Traditional Russian Herbalism: Rhodiola Rosea and Siberian Ginseng
• Traditional Andean Herbalism: Maca Root
• Traditional Native American Herbalism: American Ginseng

Research has shown adaptogens work by supporting the Hypothalamic Pituitary Adrenal (HPA) Axis, which is responsible for producing and regulating stress hormones.

The remarkable thing about adaptogens is they adapt to your body’s needs, specifically your adrenals, to increase stress resilience.

Therefore, they can have a sedating effect or help with energy depending on what your body, and specifically your adrenals, require.

Dosing and timing are sometimes essential to achieve the desired effect, but not always. We’ll discuss this in more detail in subsequent sections.

Ashwagandha is considered a Rasayana in Ayurveda, a classification of rejuvenating herbs.

Rasayanas help restore equilibrium and support the youthful vitality of the body and mind.

Ashwagandha holds the most prominent place among Ayurvedic herbs and is known as “Sattvic Kapha Rasayana.”

Sattvic herbs and foods support mental clarity, spiritual growth, and physical well-being.

Bottom line: Adaptogens adapt to your body’s needs by helping ease stress and can, therefore, offer you greater energy, better sleep, or both, depending on how they are taken.

Ashwagandha for Sleep

Hop on any health-conscious moms’ social media group, and you’ll see women raving about Ashwagandha for sleep and stress.

Indeed, Ashwagandha is legendary in Ayurveda for promoting healthy sleep, especially during times of stress or imbalance.

According to Vedic principles, sleep disturbances stem from an imbalance of Vata and/or Pitta energy, and Ashwagandha is particularly helping to balance these doshas.

Several studies support this traditional use, showing Ashwagandha may help with many aspects of sleep, including:

• Sleep duration
• Sleep quality
• Sleep efficiency
• Mental alertness upon waking
• Sleep latency (the time it takes to fall asleep)
• Wake after sleep onset

Dosing Ashwagandha for sleep may take some experimentation and guidance from a trained Ayurvedic practitioner.

Some people find taking a dose of Ashwagandha in the mornings and the evenings helps them sleep, while others sleep better by taking a double dose before bed.

How much should you take? 

Again, this depends on your body. 

However, the amount used in studies on sleep ranged between 500-600 mg daily, typically split up into two doses, one in the morning and one in the evening.

Traditional Ayurvedic formulas may use more or less Ashwagandha than modern studies. 

Ayurvedic practitioners may also combine Ashwagandha with complementary herbs to meet the individual’s needs.

Remember, Ashwagandha is an adaptogen, not a sedative. Therefore, you can also take it during the day to help with energy (more on this next).

The optimal dosage and timing depend largely on your Doshas, stress level, and HPA function.

Related Reading: Ashwagandha for Sleep

Ashwagandha for Energy

You can learn a lot about an herb from a name, and Ashwagandha is no exception.

The name Ashwagandha translates to “smell of horse” in Sanskrit. This indicates its traditional use to give a person the strength and stamina of a horse.

Adaptogens are well-known for their beneficial effects on energy and endurance, which all rely on healthy adrenal, hormonal, and mitochondrial function.

As you learned earlier, adaptogens work by supporting normal HPA Axis function, which governs the release of stress hormones and the entire hormonal (endocrine) system, including sex hormones, thyroid hormones, and more.

Research also suggests Ashwagandha may support normal mitochondrial function (the energy-producing powerhouses of your cells).

The ancient Vedics knew this, which is why they recommended Ashwagandha for calm energy, endurance, focus, and vigor.

It is also traditionally used to support male reproduction function, with Shatavari being the comparable option for women (though Ashwagandha is beneficial for all sexes).

Several studies support Ashwagandha’s use for physical, mental, and emotional energy, stamina, and exercise recovery as well as sexual function in men.

In addition to its adrenal benefits, Ashwagandha’s positive effects on sleep quality also play a significant role in its energy-boosting benefits.

Dosing Ashwagandha for energy is very similar to dosing it for sleep, although in this case, you’re typically best off taking a dose in the morning and evening versus just the evening.

If taking Ashwagandha in the morning makes you feel too calm, try cutting back the dose.

For individual recommendations, seek advice from a trained Ayurvedic practitioner.

Related reading: Top 5 Benefits of Ashwagandha for Men

Ashwagandha for Sleep or Energy? Both, please.

As you’ve just learned, Ashwagandha is excellent for supporting various aspects of healthy sleep, energy, stamina, and endurance.

How many supplements or substances can say that?!

Plus, Ashwagandha is non-habit forming, non-stimulant, and is not a sedative, making it a healthy and nourishing option for balanced energy from morning to night.

How To Select Clean Ashwagandha For Sleep, Energy, and More

Selecting products made from organic Ashwagandha that have been tested for purity, potency, and identity is important

For decades, Organic India has pioneered organic, regenerative, and sustainable Ashwagandha production.

All our Ashwagandha supplements and teas are made with 100% organic Ashwagandha sourced from our network of small family farms in the hilly region of Bundelkhand in central and North India, well known for growing the best Ashwagandha in the world!

We also employ third-party testing and certifications and guarantee purity, identity, and potency in every batch.

Popular Organic India Ashwagandha products for sleep and energy include:

• Certified Organic Ashwagandha Root: Contains 400 mg of organic Ashwagandha per capsule.
• Peaceful Sleep: With relaxing and adrenal-nourishing Tulsi, Ashwagandha, and Gotu Kola.
• Tulsi Ashwagandha Tea: A tropical infusion with earthy Ashwagandha and fruity mango that brings calm alertness without caffeine jitters or crashes.
• NEW Organic Ashwagandha Gummies: Contain 300mg of potent KSM-66® Ashwagandha root extract to relieve daily stress and only 3 grams of sugar per serving.
• Joy! Herbal Mood Supplement: Supports healthy physical, mental, emotional, and spiritual energy with Ashwagandha, Gotu Kola, Bacopa, and Shankhpushpi.