Introduction
Insomnia, often defined as difficulties in falling asleep, maintaining sleep, or poor sleep quality, affects millions worldwide, influencing both physical and mental health. While many pharmacological treatments for insomnia exist, they often come with risks like drug dependence and cognitive impairment. Alternative therapies, including herbal medicine, which has a long-standing tradition in many cultures, are gaining popularity. One such herb is Ashwagandha (Withania somnifera), used in traditional Indian Ayurvedic medicine.
Ashwagandha is considered a "Rasayana" (rejuvenating agent), intended to improve overall health and assist the body and mind in coping with stress. Several studies confirm the health benefits of Ashwagandha, particularly in addressing both physical and mental disorders, such as anxiety, depression, and sleep disturbances. A notable study titled "Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study" investigated the effectiveness of Ashwagandha root extract in treating insomnia and anxiety. This research, published on September 28, 2019, in the journal Cureus, was conducted by Deepak Langade, Subodh Kanchi, Jaising Salve, Khokan Debnath, and Dhruv Ambegaokar.
Study Objective
The study aimed to evaluate the efficacy and safety of Ashwagandha root extract in treating patients suffering from insomnia and anxiety. Sleep quality issues are common today and can stem from various causes, ranging from stress and poor lifestyle habits to health issues like depression or cardiovascular diseases. As an adaptogen, Ashwagandha addresses many of these causes by promoting hormonal balance and nervous system function.
Description of Ashwagandha
Ashwagandha, also known as Indian ginseng, is one of the most important herbs in Ayurvedic medicine. Its name originates from Sanskrit, meaning "smell of horse," referring to both the characteristic smell of its roots and the belief that taking Ashwagandha imparts "the strength of a horse." For centuries, it has been used as a Rasayana, a herb with rejuvenating, strengthening, and harmonizing properties for the body.
In Ayurveda, Ashwagandha is primarily used to address issues related to stress, nervous system disorders, anxiety, and fatigue. Modern research confirms its adaptogenic properties, meaning it helps the body adapt to stress and cope with its effects.
Ashwagandha root contains several biologically active compounds, including withanolides, which possess strong anti-inflammatory, immunomodulatory, and neuroprotective effects. These compounds also exhibit calming properties, making Ashwagandha a natural remedy for insomnia and anxiety.
Key Benefits of Ashwagandha:
- Nervous system support: Improves cognitive functions, memory, and concentration. Studies have shown that Ashwagandha root extract can increase antioxidant enzyme activity in the brain, which may protect against neurodegeneration.
- Hormonal balance: Regulates adrenal function, reducing stress. It also helps control cortisol levels, the stress hormone that can contribute to sleep disorders and anxiety.
- Fertility support: In studies conducted on men with fertility issues, Ashwagandha improved sperm quality and promoted hormonal balance.
Scope of the Study
The study published by Langade et al. covers a broad range of actions aimed at assessing the effects of Ashwagandha on patients with insomnia and anxiety. It was a randomized, placebo-controlled trial involving 60 patients aged 18 to 60, diagnosed with insomnia according to DSM-IV criteria. Participants were divided into two groups: an experimental group receiving Ashwagandha root extract capsules and a control group receiving a placebo.
Materials and Methods
The study used Ashwagandha KSM-66, a standardized root extract with a high concentration of withanolides (>5%). Capsules were administered twice daily for 10 weeks, and the effects were evaluated based on sleep parameters like:
- Sleep onset latency (SOL)
- Total sleep time (TST)
- Sleep efficiency (SE)
- Wake time after sleep onset (WASO)
Sleep monitoring was conducted using actigraphy, allowing for precise tracking of sleep cycles and activity. Additionally, subjective sleep quality was measured using the Pittsburgh Sleep Quality Index (PSQI), covering components such as sleep quality, duration, efficiency, disturbances, and daytime dysfunction. Anxiety was assessed using the Hamilton Anxiety Rating Scale (HAM-A), which measures both somatic and psychological symptoms of anxiety.
Results
The study results clearly demonstrated that Ashwagandha significantly improved sleep in multiple key areas compared to the placebo group. After 10 weeks of treatment, the findings included:
- Sleep onset latency (SOL): Ashwagandha group improved from 41.62 minutes to 29 minutes, while the placebo group improved from 41.94 minutes to 33.94 minutes.
- Sleep efficiency (SE): The Ashwagandha group saw an increase in sleep efficiency from 75.63% to 83.49%, compared to a 4.54% increase in the placebo group.
- Total sleep time (TST): Participants in the Ashwagandha group experienced an increase of 49.85 minutes in total sleep time, significantly more than the placebo group.
- Sleep quality (PSQI): The global PSQI score decreased from 13.08 to 9.15 in the Ashwagandha group, indicating an improvement in sleep quality.
- Anxiety (HAM-A): Anxiety levels in the Ashwagandha group dropped from 23.59 points to 18.49 points after treatment.
Discussion
This study provides strong evidence supporting the efficacy and safety of Ashwagandha root extract in treating insomnia and anxiety. As a natural adaptogen, Ashwagandha helps regulate the body’s stress response, making it particularly effective for sleep and anxiety-related issues.
One of the key conclusions from this study is that Ashwagandha not only addresses insomnia symptoms but also tackles underlying causes like stress and anxiety. By influencing both the nervous and hormonal systems, Ashwagandha can lead to long-term improvements in both mental and physical health.
Conclusions
Ashwagandha has proven to be an effective supplement in treating insomnia and anxiety, offering a natural alternative to pharmaceuticals. Taking 300 mg of Ashwagandha root extract twice daily for 10 weeks results in significant improvements in sleep quality and a reduction in anxiety, making this herb a promising therapeutic option for patients with sleep disorders.
Source
Langade D, Kanchi S, Salve J, et al. (September 28, 2019) Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus 11(9): e5797. doi: 10.7759/cureus.5797 https://www.cureus.com/articles/22928-efficacy-and-safety-of-ashwagandha-withania-somnifera-root-extract-in-insomnia-and-anxiety-a-double-blind-randomized-placebo-controlled-study
