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Short answer: It can, for some people, but it does not knock you out like a sleeping pill. NCCIH lists drowsiness as a possible side effect in some people. In small clinical trials, adults who took ashwagandha extract for several weeks fell asleep a little faster and rated their sleep better, especially people with insomnia, and they reported feeling more alert when they woke up, not groggier.
Ashwagandha shows up in stress gummies, sleep blends and "calm" drinks, so it is fair to wonder whether it will make you drowsy at your desk. Here is what the sleep studies actually measured, why some people feel sleepy on it, what is known about the next morning, and who should skip it.
What you'll learn
- Whether ashwagandha makes you sleepy, and how strong the effect is
- What the sleep trials found, and their limits
- Whether it can make you tired during the day or the next morning
- Why some people feel drowsy on it
- Who should avoid ashwagandha and which medicines it may interact with
Does ashwagandha make you sleepy?
Sometimes, and mostly in a mild way. In some people, ashwagandha preparations may cause drowsiness, along with stomach upset, diarrhea and vomiting (NCCIH). NCCIH also says some ashwagandha preparations may be effective for insomnia (NCCIH).
That is different from feeling sedated. In the sleep trials, the measured changes were modest and built up over weeks, and people reported better mental alertness on waking (Cheah et al., 2021).
What do sleep studies show about ashwagandha?
They show a small benefit. A 2021 review pooled 5 randomized trials with 400 adults and found a small but significant improvement in overall sleep compared with placebo (Cheah et al., 2021). The effect was larger in adults diagnosed with insomnia and in trials that lasted 8 weeks or longer (Cheah et al., 2021).
| Study | Who took part | What they found |
|---|---|---|
| Review of 5 trials (Cheah et al., 2021) | 400 adults, with and without insomnia | Small improvement in overall sleep; better alertness on waking |
| 6-week trial (Deshpande et al., 2020) | 150 healthy adults who felt unrested after sleep | Self-rated sleep quality rose 72%, versus 29% with placebo |
| 10-week trial (Langade et al., 2019) | 60 adults with insomnia and anxiety | Fell asleep in about 29 minutes, versus about 34 with placebo |
Keep the limits in mind. Many ashwagandha studies are small and use different preparations (NCCIH), and three of the five trials in the review used the same commercial root extract (Cheah et al., 2021). The review authors also noted that data on serious side effects are limited, so long-term safety is not established (Cheah et al., 2021).
Does ashwagandha make you sleepy during the day or the next day?
The trials do not suggest a next-day hangover effect for most people. Three trials with 170 participants measured mental alertness on rising, and ashwagandha improved it compared with placebo (Cheah et al., 2021). No serious side effects were reported across the five trials (Cheah et al., 2021).
Still, drowsiness can happen in some people (NCCIH). If you feel sleepy during the day after starting it, stop and talk with your health care provider, especially if you also take sedatives, since ashwagandha may interact with them (NCCIH). Daytime sleepiness has many other causes too; see why you get tired after lunch.
Does ashwagandha make you sleepy or give you energy?
It is not a stimulant, so it does not give you energy the way caffeine does. Supplements are mostly promoted for stress, anxiety and sleep (NCCIH), and there is not enough evidence to say whether it helps athletic performance or thinking skills (NCCIH).
Some people describe feeling more energetic, which may come from sleeping better or feeling less stressed. In the sleep trials, waking alertness improved (Cheah et al., 2021). For how ashwagandha fits the broader "adaptogen" label, see what adaptogens are.
Does ashwagandha make you sleepy immediately?
There is no good evidence that it does. The human trials measured sleep after 6 to 12 weeks, not after a single dose (Cheah et al., 2021) (Deshpande et al., 2020), and the effect was larger in trials that lasted 8 weeks or longer (Cheah et al., 2021).
The only evidence of a fast effect comes from mice: a water extract of ashwagandha leaves, rich in a compound called triethylene glycol, increased deep (non-REM) sleep, while an extract rich in withanolides did not (Kaushik et al., 2017). Supplements can contain root, leaf or root-and-leaf extracts (NCCIH), and mouse results do not tell us how people will feel.
Does it matter if you take ashwagandha in the morning or at night?
No study we found compared morning and evening use, so we cannot tell you which is better. Trials gave it once a day (Deshpande et al., 2020) or twice a day with milk or water (Langade et al., 2019). If you notice drowsiness, talk with your provider about whether ashwagandha is right for you (NCCIH).
Why might ashwagandha make you sleepy?
The exact mechanism is unknown (Cheah et al., 2021). Early animal research suggested ashwagandha may act on GABA, a calming brain messenger, in sleep-deprived rats (Cheah et al., 2021), and the leaf compound triethylene glycol induced sleep in mice (Kaushik et al., 2017). Neither has been confirmed in people.
Who should avoid ashwagandha?
Several groups should avoid it or check with a provider first. According to NCCIH (NCCIH):
- Pregnancy and breastfeeding: avoid it.
- Surgery: it is not recommended for people about to have surgery.
- Autoimmune or thyroid disorders: it is not recommended.
- Hormone-sensitive prostate cancer: avoid it, because ashwagandha may raise testosterone.
- Certain medicines: it may interact with medicines for diabetes and high blood pressure, immunosuppressants, sedatives, anti-seizure medicines and thyroid hormone.
Ashwagandha may be safe for short-term use of up to 3 months, but long-term safety is unknown, and rare cases of liver injury have been linked to ashwagandha supplements (NCCIH). Supplements are not approved by the FDA before they are sold (NCCIH).
What else can help if you cannot sleep?
Start with the basics, then see a provider if it lasts. Lifestyle changes and good sleep habits often help short-term insomnia, and a type of counseling called cognitive behavioral therapy can help long-term insomnia (MedlinePlus). Caffeine, tobacco and alcohol can also cause insomnia (MedlinePlus).
Insomnia that lasts a month or longer is called chronic, and it is often caused by another problem, such as a medical condition, a medicine or another sleep disorder (MedlinePlus). That is worth checking with a provider before reaching for a supplement. For practical steps, see how to fix your sleep schedule and whether warm milk helps you sleep.
Common myths (quick reality check)
Myth: Ashwagandha works like a sleeping pill. Reality: The trials measured modest changes over weeks, not a sedative effect after one dose (Cheah et al., 2021).
Myth: If it helps you sleep, you will feel groggy the next morning. Reality: In trials that measured it, people felt more alert on waking than with placebo (Cheah et al., 2021).
Myth: Natural means safe for everyone. Reality: Ashwagandha should be avoided in pregnancy, may interact with several medicines and has been linked to rare liver injury (NCCIH).
Frequently asked questions (FAQ)
Does ashwagandha make you sleepy immediately?
There is no good evidence that it does. Human sleep trials measured changes after 6 to 12 weeks, not after a single dose.
Can ashwagandha make you tired the next day?
It can make some people drowsy, but in sleep trials people reported better alertness on waking. If you feel tired during the day, stop and talk with your provider.
Is ashwagandha a sedative?
No. It is an herbal supplement, not a sedative drug, although it may cause drowsiness in some people and may interact with sedative medicines.
Does ashwagandha make you sleepy if taken in the morning?
It may in people who are sensitive to it. No study has compared morning and evening use, so there is no proven best time.
Can you take ashwagandha with sleeping pills?
Ask your doctor or pharmacist first. Ashwagandha may interact with sedatives and several other medicines.
Do ashwagandha gummies make you sleepy?
Gummies have not been studied for sleep. The trials used extract capsules, and products differ in what part of the plant they use and how much they contain.
How long can you take ashwagandha?
It may be safe for up to about 3 months. There is not enough information to know whether long-term use is safe.
Related guides
- What are adaptogens?
- How to fix your sleep schedule
- Does warm milk help you sleep?
- What is L-theanine?
- L-theanine side effects
- Why am I so tired after lunch?
- What is a nootropic?
- Why does coffee make me tired?
- What supplements lower cortisol?
Disclaimer and when to seek help
This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider before taking ashwagandha, especially if you take medicines, have a thyroid or autoimmune condition, have liver problems or are planning surgery. Do not use ashwagandha if you are pregnant or breastfeeding.
References
- Cheah KL, et al. "Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis." PLoS One, 2021;16(9):e0257843. PMC8462692
- Deshpande A, et al. "A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults." Sleep Medicine, 2020;72:28-36. doi:10.1016/j.sleep.2020.03.012
- Langade D, et al. "Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study." Cureus, 2019;11(9):e5797. doi:10.7759/cureus.5797
- Kaushik MK, et al. "Triethylene glycol, an active component of Ashwagandha (Withania somnifera) leaves, is responsible for sleep induction." PLoS One, 2017;12(2):e0172508. doi:10.1371/journal.pone.0172508
- National Center for Complementary and Integrative Health. "Ashwagandha"
- MedlinePlus. "Insomnia"
