Ashwagandha for Stress, Sleep, and Recovery: What It Does and How to Use It
Overview
Ashwagandha (Withania somnifera) is an adaptogen people use to feel calmer, handle stress without snapping, and fall asleep faster. In stressed adults, daily standardized root extract (often ~300 mg twice per day) has been shown to lower perceived stress and lower cortisol, which is the body’s main “I’m under pressure” hormone. People also report better overall well-being and less daytime irritability than placebo.
Some people also choose ashwagandha instead of or alongside other “wind down” supports like:
5-HTP for mood and sleep, Magnesium Glycinate for sleep tension release, L-Theanine for calmer focus
How Ashwagandha works
Ashwagandha root extracts contain withanolides. Those compounds appear to help dial down chronic stress signaling (including cortisol), so you feel less “constantly on.” Trials report less anxiety, less mental agitation, and better ability to cope with daily stressors vs placebo.
It’s also been studied for sleep. People with trouble sleeping reported better sleep quality and faster sleep onset after taking ashwagandha, and many woke up feeling less drained.
Bonus area: recovery. In resistance training studies, men taking ashwagandha showed better strength gains and small bumps in testosterone. This is early data and mostly in younger men.
What you may notice when you try Ashwagandha
Stress and calm
Multiple placebo-controlled trials in stressed adults showed lower stress scores and lower cortisol after daily ashwagandha. People described feeling less on edge.
Sleep quality
Ashwagandha has been linked to better sleep quality, faster sleep onset, and fewer wake-ups at night.
Mood and recovery
Users often describe “I can handle more without crashing.” Some studies in active adults also show better workout recovery and small testosterone increases in men, which may support training motivation.
Safety, dosing and who should skip it
Most studies use standardized root extract at 300–600 mg per day. Some strength/recovery studies in men used ~600 mg daily for 8–12 weeks.
Common side effects
Mild stomach upset, loose stool, nausea, headache, or daytime sleepiness. Some people report vivid dreams.
Liver warning
There are case reports of liver injury (yellow eyes, dark urine) linked to ashwagandha, especially in people with existing liver risk. This looks rare but real. If you notice yellowing or weirdly dark urine, stop and get checked.
Thyroid and hormones
Ashwagandha may increase thyroid hormone in some people and has been linked to rare cases of new hyperthyroid symptoms. It may also nudge testosterone up in men. If you’re on thyroid meds, hormone therapy, or have hormone-sensitive prostate cancer, talk to a clinician first.
Who should not self start
Avoid unsupervised use if you are:
• Pregnant or breastfeeding
• Already on sedatives / sleep meds that make you drowsy
• On immunosuppressants
• On high-dose thyroid or diabetes meds
• Dealing with any active liver issue or unexplained jaundice
Quality
Ashwagandha is a supplement, not a prescription drug. Withanolide content and purity vary a lot. Look for standardized root extract from a third-party tested brand.
Final thoughts
Ashwagandha is mainly used for stress and sleep. In human studies, daily standardized root extract lowered perceived stress and cortisol, improved sleep quality and sleep onset, and helped people feel more steady under pressure.
How to use it smart:
Pick one goal (calmer days or easier sleep)
Start around 300–600 mg per day
Track for 1–2 weeks
Stop if you feel off, overly drowsy, get stomach issues, or notice yellow eyes / dark urine
If your main goal is nighttime mood and wind-down (not daytime stress), people also look at 5-HTP
