If you struggle with sleep issues like insomnia or wake up feeling unrested, you may be looking for natural remedies to improve your sleep quality. One increasingly popular supplement is ashwagandha, an ancient medicinal herb that has been used for centuries in Ayurvedic medicine. In addition to its potential sleep benefits, ashwagandha is also gaining attention for its ability to promote healthy hair growth. In this article, we'll dive into the science behind ashwagandha and sleep, as well as explore the benefits of ashwagandha for hair.
What is Ashwagandha?
Ashwagandha (Withania somnifera) is an evergreen shrub native to India, the Middle East, and parts of Africa. Also known as Indian ginseng or winter cherry, it has been used for over 3,000 years in Ayurvedic medicine to treat a variety of conditions. The roots and berries of the plant are most commonly used in herbal preparations.
Ashwagandha is an adaptogen, meaning it helps the body adapt to stress. It contains many bioactive compounds including withanolides, alkaloids, choline, fatty acids, and amino acids. These compounds are thought to contribute to ashwagandha's many health benefits.
How Ashwagandha Improves Sleep
One of the most well-known benefits of ashwagandha is its ability to promote better sleep. If you're one of the millions of people who struggle with falling asleep, staying asleep, or getting high-quality rest, ashwagandha may be able to help in the following ways:
1. Reduces Stress and Anxiety
Ashwagandha has powerful stress-reducing properties. It has been shown to lower levels of cortisol, the body's primary stress hormone. Chronically high cortisol can interfere with sleep by keeping you in a state of alertness and making it difficult to relax at night.
In one study, adults with chronic stress took either 600mg of ashwagandha or a placebo daily for 60 days. The ashwagandha group had significantly lower scores on stress assessment scales and lower cortisol levels compared to the placebo group. They also reported improved sleep quality.
Ashwagandha has also demonstrated anti-anxiety effects similar to common pharmacological drugs like lorazepam and imipramine, without the side effects. By reducing stress and anxiety, ashwagandha can help calm the mind and body in preparation for sleep.
2. Improves Sleep Quality and Duration
In addition to lowering stress levels, research suggests ashwagandha can directly improve sleep quality and duration. A 2019 study found that adults who took 300mg of ashwagandha extract twice daily for 10 weeks had significant improvements in several sleep parameters compared to a placebo group.
The ashwagandha group fell asleep faster, spent more time asleep, and experienced better sleep quality. They also had increases in non-rapid eye movement (NREM) sleep, the restorative sleep stages during which the body repairs and regenerates tissues. The researchers attributed these sleep benefits to ashwagandha's ability to regulate the body's sleep-wake cycle.
Other studies have found that ashwagandha can increase total sleep time, decrease the time it takes to fall asleep, and improve sleep efficiency (the percentage of time in bed actually spent sleeping). This suggests ashwagandha not only helps you fall asleep faster but also stay asleep longer.
3. Balances the Sleep-Wake Cycle
Your sleep-wake cycle, or circadian rhythm, is controlled by the hormone melatonin. Melatonin levels naturally rise in the evening as it gets darker, signaling to your body that it's time to sleep. Low melatonin is associated with poor sleep.
Some evidence suggests ashwagandha can help regulate melatonin levels to keep the sleep-wake cycle balanced. A 2021 clinical study found that an ashwagandha supplement taken one hour before bed significantly increased melatonin production in healthy young men. The ashwagandha group also had significant improvements in restorative NREM sleep.
By naturally boosting melatonin, ashwagandha may help reset the body's internal clock and make it easier to fall asleep and wake up at regular times. Balanced melatonin also supports REM sleep, the final stage of the sleep cycle when vivid dreaming occurs.
Ashwagandha Benefits for Hair
In addition to its sleep-promoting properties, ashwagandha is also gaining popularity as a natural hair growth supplement. Healthy hair depends on several factors including adequate nutrition, stress management, and hormone balance - all areas where ashwagandha shows promise. Here's how ashwagandha benefits hair:
1. Reduces Hair Loss from Stress
Just as chronic stress can wreak havoc on sleep, it can also take a toll on your tresses. High cortisol levels can push hair follicles into a resting phase and lead to excess shedding, thinning, and even hair loss.
By lowering cortisol and improving the body's resilience to stress, ashwagandha may help prevent stress-related hair issues. This adaptogenic effect may strengthen hair at the roots and prevent stress-induced fallout.
Some research also suggests ashwagandha has an inhibitory effect on stress-activated enzymes that contribute to hair loss. It may block the release of hair loss-promoting hormones like dihydrotestosterone (DHT).
2. Stimulates New Hair Growth
Ashwagandha contains several nutrients that are important for hair growth, including iron, antioxidants, and amino acids. But one of its most powerful hair-growth promoting properties is its ability to stimulate the production of keratinocytes.
Keratinocytes are the cells that make up the hair shaft and promote hair growth and thickness. A 2021 lab study found that ashwagandha increased the proliferation of human keratinocytes by 115-230%. The researchers noted this growth-promoting effect could have clinical applications for hair loss disorders.
Ashwagandha's anti-inflammatory and antioxidant properties may also protect hair follicles from oxidative stress and damage that can impede growth. By creating a healthy environment for hair to grow, ashwagandha may speed up growth and reduce shedding.
3. Fights Dandruff and Scalp Irritation
Dandruff and an itchy, irritated scalp can arise due to stress, fungal infections, or seborrheic dermatitis. Ashwagandha's antibacterial, antifungal, and anti-inflammatory properties may help fight common causes of scalp irritation.
A 2017 study found that an herbal shampoo containing ashwagandha was effective in reducing dandruff and scalp irritation. Participants who used the shampoo for four weeks had significant improvements in dandruff severity, flaking, itching, and oiliness compared to baseline.
Ashwagandha may also help balance sebum production on the scalp. Excess sebum can contribute to dandruff, while too little may lead to dryness. By promoting balance, ashwagandha may create an optimal environment for healthy scalp and hair.
How to Take Ashwagandha for Sleep and Hair
Ashwagandha is available in several forms including powders, capsules, tinctures, and teas. A typical dosage is 250-500mg of an extract standardized to contain 5% withanolides, taken once or twice daily. For sleep, it may be best to take ashwagandha in the evening about an hour before bedtime.
It's important to purchase ashwagandha from a reputable source and look for products that have been third-party tested for purity and potency. Ashwagandha is generally considered safe with a low risk of side effects, but it may not be suitable for certain individuals including pregnant women, people with autoimmune conditions, and those taking certain medications.
If you're considering using ashwagandha for sleep or hair benefits, it's always best to consult with a healthcare practitioner to determine if it's right for you and get guidance on proper dosage. While ashwagandha can be a helpful natural remedy, it's not a substitute for a balanced diet, healthy lifestyle, and treatment of underlying health conditions that may be impacting your sleep or hair.
The Bottom Line
Ashwagandha is an ancient medicinal herb with modern applications for sleep and hair health. As an adaptogen that helps balance stress hormones, ashwagandha may calm the mind for better sleep while creating an optimal environment for hair growth. Its ability to reduce anxiety, improve sleep quality and duration, and stimulate keratinocytes makes it a promising natural remedy for those seeking to enhance their sleep and hair wellness routine.
While more research is needed to fully understand ashwagandha's effects, the current evidence suggests it can be a safe and effective option for many people. If you struggle with sleep disturbances like insomnia or are looking to give your locks a natural boost, consider adding ashwagandha to your wellness toolkit. As with any supplement, be sure to choose high-quality products and consult with a healthcare provider to ensure safety and proper use.
Implementing healthy sleep habits like sticking to a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment can also go a long way in improving sleep quality. And when it comes to hair health, a balanced diet, regular trims, and protecting your hair from heat damage can help maximize growth and thickness.
If you found this article helpful, consider sharing it with a friend who may benefit from learning about the sleep and hair benefits of ashwagandha. Have you tried ashwagandha for sleep or hair health? Share your experiences in the comments below!
