Some people swear ashwagandha knocks them out. Others take it with breakfast and feel nothing but calmer. Both can be true. Here is what the research says about drowsiness, and how to time it.
Written by Vita Globe Editorial Team | Reviewed against NIH and NCCIH guidance, a meta-analysis and randomized controlled trials
Does ashwagandha make you sleepy?
It can. Drowsiness is a listed possible side effect[1], but ashwagandha isn’t a sedative. In trials it modestly improved sleep over weeks, especially in people with insomnia[2]. There’s no research showing one time of day works best, so take it when you’ll be consistent: evenings if it makes you drowsy or sleep is your goal, mornings if you’re focused on daytime stress.
Caveat: No trial has directly compared morning vs. evening dosing, so timing advice is practical, not proven.
Sources: NCCIH · Cheah 2021 · Verified 2026-09-27
In this article
Why does ashwagandha make some people sleepy?
The National Center for Complementary and Integrative Health lists drowsiness among ashwagandha’s possible side effects, alongside stomach upset[1]. Researchers think ashwagandha may act on the body’s stress-response system, which may help explain why some people feel more relaxed or tired on it[3].
It isn’t a sleeping pill, though. In an insomnia trial where people took root extract twice daily, no adverse events were reported over 10 weeks[4]. How you feel will depend on your dose, your extract, and you.
Does ashwagandha actually help you sleep?
Modestly, over time. A 2021 meta-analysis of five randomized trials with 400 participants found a “small but significant” improvement in overall sleep. The effect was more noticeable in adults with insomnia, at 600 mg a day or more, and when taken for at least 8 weeks[2].
In one insomnia trial, people who took 300 mg of root extract twice daily for 10 weeks fell asleep a little faster and spent more of their time in bed actually asleep than those on placebo[4]. The average improvement in time to fall asleep was a matter of minutes, not hours.
It’s also worth knowing that the sleep trials mostly enrolled adults who were already struggling with sleep. People who sleep reasonably well may notice less, simply because there is less room to improve. The same meta-analysis also found improved mental alertness on waking[2].
So ashwagandha is better thought of as something that may gradually support sleep quality than as something that makes you sleepy tonight. If falling asleep tonight is the problem, melatonin works differently. See ashwagandha and melatonin together.
What’s the best time of day to take ashwagandha?
Because no trial has compared timing head to head, here is a practical guide based on how studies dosed it and how people respond:
| Your situation | Try taking it |
|---|---|
| It makes you drowsy | In the evening |
| Your main goal is sleep | In the evening, as part of a wind-down routine |
| Your main goal is daytime stress | In the morning or midday, if it doesn’t make you tired |
| Upset stomach | With food |
| You keep forgetting | Whenever you’ll remember every day |
Some trials, including that insomnia trial, split the dose into two servings a day[4]. What seems to matter most is taking it daily for several weeks. See how long ashwagandha takes to work.
When should you be careful?
- Driving. Until you know how it affects you, don’t drive after your first few doses if you feel drowsy.
- Sedatives and sleep medication. Ashwagandha might interact with sedatives, so check with your provider before combining[3].
- Other calming supplements. Stacking several relaxing products can add up. Our guide to magnesium, ashwagandha and L-theanine covers common pairings.
The honest summary
- Drowsiness is possible, but ashwagandha is not a sedative.
- Sleep benefits are modest and build over weeks, mostly in people with insomnia.
- No time of day is proven best; choose evening if it makes you tired or sleep is your goal.
- Consistency matters more than the clock.
Our option
Vita Globe Ashwagandha Gummies
One tart-cherry gummy a day with 25 mg of a 30:1 ashwagandha root extract, plus vitamin D (100 mcg) and zinc (2 mg). Pectin-based, gluten-free and non-GMO, with no artificial flavors or colors, and tested by an independent third-party lab. Suggested use is one gummy daily, and plenty of people make it part of their evening wind-down. At 25 mg of 30:1 extract it’s much lower than the 600 mg doses in the sleep trials, so we don’t call it a sleep aid.*
Frequently asked questions
Should I take ashwagandha in the morning or at night?
Either works; no trial has shown one is better. If it makes you drowsy or you want sleep support, try the evening.
Does ashwagandha make you tired the next day?
Some people report drowsiness[1]. In pooled sleep trials, people taking it actually showed better mental alertness on waking than those on placebo[2]. If you feel groggy, try an earlier dose or talk to your provider.
How long before bed should I take ashwagandha?
There’s no research-backed window. Because its sleep effects build over weeks[2], taking it with dinner or as part of your routine is fine.
Is it OK to take ashwagandha with coffee?
There’s little research on combining the two. If you take ashwagandha in the morning for daytime stress, having it with breakfast is a simple routine; if coffee leaves you jittery, that’s worth addressing on its own.
Can ashwagandha replace sleeping pills?
No. Don’t stop or swap prescription sleep medication without talking to your doctor, and ask before combining the two[3].
Sources
- National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety. Updated March 2023. https://www.nccih.nih.gov/health/ashwagandha
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843
- Office of Dietary Supplements, National Institutes of Health. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Health Professional Fact Sheet. Updated May 2, 2025. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. 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
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
