Ashwagandha: Your natural solution to Sleep, Anxiety and Stress

Your blood work shows that your vitamin and mineral levels are balanced, so no deficiencies. However,  you're still struggling to fall asleep. Feeling nervous about taking sleeping pills or other medications due to potential risks and side effects? Take a look at Ashwagandha, an all natural Ayurvedic herb that has been used for centuries. Ashwagandha benefits include lowering cortisol, falling and staying asleep, feeling calm and focused and so much more.

What is Ashwagandha?

Ashwagandha, an herb that is grown in  India and has been used in Ayurvedic medicine for over 4000 years. This small plant with red flowers, goes by the scientific name Withania somnifera and is also known as Indian winter cherry or Indian ginseng.

The root of the Ashwagandha plant has the most benefits with clinical trials showing it can significantly reduce cortisol levels. Lower cortisol means better sleep and reduces feelings of stress and anxiety.

The leaves of the Ashwagandha plant help with topical issues such as burns and skin issues. The flower is poisonous and should not be consumed.

Ashwagandha Benefits

Ashwagandha helps in many areas of our lives including
* sleep
* stress
* thyroid
* adrenals
* blood sugar
* blood pressure
* immune system
* cognition
* arthritis
Let’s take a closer look at how Ashwagandha works in each of these areas. 

Sleep

Ashwagandha benefits include many areas - including helping you get that sleep that is so foundational in life. Ashwagandha can help with both falling asleep and staying asleep by lowering cortisol levels, Cortisol is our stress hormone that gives us that energy get us up and going in the morning. Cortisol should naturally be high in the morning but has to be minimal at nighttime so we can fall asleep. Cortisol and Melatonin/GABA that our body produces all compete at bedtime. High cortisol leaves us with the feeling of being tired but wired with the constant nighttime thoughts.  When cortisol is lowered, this in turn helps the body to relax and our sleep hormones GABA and Melatonin can do their job in helping us feel sleepy, fall asleep and stay asleep.

Anxiety

The Ashwagandha benefits reach further than sleep- the Ashwagandha root has been clinically studied on how it helps with feelings of anxiety. The herb keeps us feeling calm and relaxed and significantly reduces feelings of anxiety over time.

Stress

Ashwagandha is an adaptogen. Adaptogens benefits include it's ability to  improve the body’s response to stress by regulating a balance in the body. By lowering cortisol, Ashwagandha helps the body feel calm and relaxed - a state needed for a good nights sleep.

Thyroid

If you start to experience an intolerance to cold temperatures, have a hoarse voice or experience fatigue, you may have a sluggish thyroid. The thyroid is responsible for metabolism in the body. Ashwagandha benefits for thyroid show it can  support an underactive thyroid [9] also called Hypothyroidism. It can increase the T3 and T4 thyroid hormones.

For this same reason, the herb should not be taken by those with a hyperactive thyroid (Hyperthyroidism). Speak to your health care practitioner if you have either of these conditions before taking Ashwagandha.

Adrenals

If you have chronic fatigue, hair loss, sleep disturbances or muscle loss, you may have adrenal fatigue. Adrenal fatigue is when the adrenal glands are overstimulated by chronic stress. Over time this can lead to an inconsistent level of cortisol in the bloodstream.. Ashwagandha is thought to help boost adrenal function and overcome adrenal fatigue.

Blood Sugar

Ashwagandha contains flavonoids which lower blood sugar. It also increases the cells’ response to insulin which in turn lowers blood sugar. If you have diabetes, speak to your doctor or naturopath about the possibility of taking Ashwagandha.

Blood Pressure

If your blood pressure levels are too high, one of Ashwagandha benefits include helping lower blood pressure. If your blood pressure is too low, Ashwagandha should not be taken since blood pressure levels can drop lower. Speak to your health care practioner or naturopath if you have high or low blood pressure before taking Ashwagandha.

Immunity

A strong immune system is necessary to fight infections. Several nutrients including glutathione are required to maintain a functioning immune system. Ashwagandha increases levels of glutathione in the body. Glutathione is an antioxidant that is found within the cells of the body. Antioxidants prevent free radicals from increasing inflammation in the body. Ashwagandha also helps to activate lymphocytes. Lymphocytes are cells that are part of the immune system and help to fight disease and infection.

Cognitive

Ashwagandha may be able to increase cognitive function including memory and learning. Ashwagandha contains withanolides which stimulate neurotransmitters and also protects the neurons in the brain from damage caused by oxidative stress.

Skin & Hair

As an anti-inflammatory and anti-oxidant, Ashwagandha has skincare benefits. It boosts collagen production and improves skin hydration and skin elasticity. It also promotes skin regeneration and reduces the skin’s aging including fine lines and dark spots. Ashwagandha strengthens the hair follicles and can reduce hair loss. 

Arthritis

Studies have shown mixed results for the use of Ashwagandha in rheumatoid arthritis and osteoarthritis. Some studies have shown that Ashwagandha helps reduce symptoms of arthritis, while other studies have shown that Ashwagandha increases symptoms of arthritis. Further studies are needed including long-term studies to determine the effects of Ashwagandha on arthritis.

Side Effects

Ashwagandha has contraindications, risks, and harmful side effects like many herbal medicines and medications.

Ashwagandha should not be used during pregnancy or while breastfeeding. In addition, those who are allergic to nightshades and grass may be allergic to this plant.

It may also have gastrointestinal side effects and therefore is best taken with food. At high doses It can cause an upset stomach, nausea and diarrhea.

Ashwagandha should only be taken by those who are not contraindicated and within the recommended daily limits. Individuals can start at a low dose and work their way up to the maximum daily recommended limit.

If you are on any medication, it is best to check with a medical practitioner if you can take Ashwagandha.

How to use Ashwagandha

Ashwagandha is available in supplement capsules or in tablet, gummy, powder, or tincture form.

Herbal medicines are not regulated to the same extent as traditional medications, so taking supplements that are certified is important.

A daily amount of 250 mg to 600 mg is suggested for a few weeks for those individuals who have no contraindications.

Conclusion

Based on studies, clinical trials and anecdotal evidence, Ashwagandha is effective for sleep, stress and anxiety for those who have no contraindications. Ashwagandha is effective for sleep based on anecdotal evidence. It is also thought to be effective for thyroid, adrenals, blood sugar, blood pressure, the immune system, and skin and hair. More studies on a larger scale and longer term could confirm how effective Ashwagandha is for these other potential benefits and uses.

References

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