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Navigating perimenopause often brings a range of changes, and for many women, sleep disturbances can be a significant concern. Insomnia, characterized by difficulty falling asleep, staying asleep, or experiencing restorative sleep, can impact daily well-being and quality of life during this transitional phase.
Ashwagandha (Withania somnifera) is an herb traditionally used in Ayurvedic practices. It has gained interest for its adaptogenic properties, which are thought to help the body adapt to various stressors. This article explores the current research on ashwagandha’s potential role in supporting sleep, particularly in the context of perimenopause-related insomnia.
Understanding Perimenopause and Sleep Challenges
Perimenopause is the transition period leading up to menopause, often marked by fluctuating hormone levels, particularly estrogen. These hormonal shifts can contribute to various symptoms, including hot flashes, night sweats, anxiety, and mood changes, all of which can interfere with sleep quality. Many women report experiencing new or worsened sleep difficulties during this time.
Insomnia during perimenopause is a common complaint. It can manifest as prolonged time to fall asleep (sleep latency), waking frequently during the night, early morning awakenings, or simply feeling unrefreshed despite adequate time in bed. Addressing these sleep challenges is crucial for overall health and well-being.
Ashwagandha and Sleep: What the Research Suggests
Multiple studies have investigated ashwagandha’s impact on sleep. A systematic review and meta-analysis published in 2021, which included five randomized controlled trials, found that ashwagandha extract appeared to have a small but statistically significant effect on improving overall sleep in adults. The researchers noted that the effect was more pronounced in individuals diagnosed with insomnia [1].
Another randomized, double-blind, placebo-controlled study specifically evaluated the effects of ashwagandha root extract on sleep in both healthy volunteers and individuals with insomnia. This research indicated that ashwagandha extract could improve sleep quality and reduce sleep onset latency in both groups, with a more significant impact observed in those with insomnia [2].
Further research has explored different ashwagandha formulations. A randomized, double-blind, placebo-controlled clinical study found that a specific ashwagandha formulation (Zenroot™) appeared to alleviate stress and anxiety symptoms while also improving mood and sleep quality [3]. These findings suggest a potential broader benefit for factors that often impact sleep.
Impact on Sleep Quality and Other Related Factors
Beyond just falling asleep, the quality of sleep is also vital. A study published in 2020 evaluated the effects of ashwagandha extract on sleep quality in healthy adults. The double-blind, placebo-controlled study reported improvements in sleep quality among participants taking ashwagandha compared to the placebo group [4]. This suggests ashwagandha may contribute to more restorative sleep.
Sleep disturbances are often intertwined with stress and anxiety, which can be heightened during perimenopause. Some research indicates that ashwagandha may also have a role in managing these related factors. For instance, a qualitative analysis of a double-blind randomized control trial explored the perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity. Participants reported positive changes in sleep quality and stress levels [5]. Similarly, a quantitative analysis from another study reported that ashwagandha had an impact on stress and sleep quality [6]. This interconnectedness suggests that ashwagandha’s potential effects on stress might indirectly support better sleep.
Ashwagandha and Perimenopausal Symptoms
While the direct research on ashwagandha specifically for perimenopause-related insomnia is still developing, a randomized, double-blind, placebo-controlled study did investigate the effect of an ashwagandha root extract on climacteric symptoms in women during perimenopause. This study reported improvements in various perimenopausal symptoms, including those related to sleep, among the ashwagandha group compared to placebo [7]. This suggests a potential broader benefit for women experiencing the transition of perimenopause, where sleep challenges are often a key concern.
How Ashwagandha May Influence Sleep
The exact mechanisms by which ashwagandha may influence sleep are still being investigated. As an adaptogen, it is thought to help the body manage stress responses, which can indirectly support a more balanced state conducive to sleep. Some research suggests that certain compounds within ashwagandha, such as triethylene glycol, may have a role in promoting sleep [2].
It’s important to understand that ashwagandha is not a sedative in the traditional sense, but rather it is thought to support the body’s natural sleep-wake cycle and ability to relax. This is particularly relevant for perimenopausal insomnia, which is often exacerbated by stress, anxiety, and hormonal fluctuations.
References
- Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PloS one, 2021
- Clinical evaluation of the pharmacological impact of ashwagandha root extract on sleep in healthy volunteers and insomnia patients: A double-blind, randomized, parallel-group, placebo-controlled study. Journal of ethnopharmacology, 2021
- A New Ashwagandha Formulation (Zenroot™) Alleviates Stress and Anxiety Symptoms While Improving Mood and Sleep Quality: A Randomized, Double-Blind, Placebo-Controlled Clinical Study. Advances in therapy, 2025
- A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep medicine, 2020
- The Perceived Impact of Ashwagandha on Stress, Sleep Quality, Energy, and Mental Clarity for College Students: Qualitative Analysis of a Double-Blind Randomized Control Trial. Journal of medicinal food, 2022
- The Impact of Ashwagandha on Stress, Sleep Quality, and Food Cravings in College Students: Quantitative Analysis of a Double-Blind Randomized Control Trial. Journal of medicinal food, 2022
- Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. The journal of obstetrics and gynaecology research, 2021
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Content is for informational purposes only and is not medical advice; consult a qualified healthcare provider before starting any supplement. As an Amazon Associate we earn from qualifying purchases.
