Recommended Form
Follow label directions — KSM-66 or Sensoril extract preferred
When to Take
Evening with dinner, or split AM/PM
Bryan Johnson Uses
Yes
What is Ashwagandha?
Ashwagandha is an adaptogenic herb that reduces cortisol, improves stress resilience, and can enhance sleep quality. 'Somnifera' literally means 'sleep-inducing' in Latin.
How Ashwagandha Works for Sleep
Ashwagandha contains withanolides that modulate GABA-A receptors, reduce cortisol, and regulate the HPA axis (stress response). By lowering evening cortisol, it removes a key barrier to sleep onset.
Benefits for Sleep
What the Research Says
A 2019 study found research-backed doses taken twice daily improved sleep quality by 72% versus 29% in placebo. Ashwagandha significantly reduces cortisol in studies, which directly improves sleep. KSM-66 and Sensoril are well-researched standardized extracts.
Possible Side Effects
- !GI upset in some individuals
- !May cause drowsiness
- !Possible thyroid effects (monitor if hypothyroid)
- !Some report vivid dreams
Interactions
- iMay enhance sedatives and anxiolytics
- iCan affect thyroid medications
- iMay interact with immunosuppressants
- iCaution with diabetes medications
How to Choose Quality Ashwagandha
- 1KSM-66 or Sensoril are best-researched forms
- 2Look for withanolide standardization (5%+)
- 3Full-spectrum root extract preferred
- 4Take with food to reduce GI issues
- 5Cycle usage (8 weeks on, 2-4 weeks off)