Last month my friend Lisa texted me at 11 p.m.: “I can’t sleep again. Do you think Ashwagandha actually helps or is it just hype?”

She’d been struggling for months — falling asleep at 1 or 2 a.m., waking up at 4 a.m. with racing thoughts, then dragging through the day feeling like she’d been hit by a truck. She tried everything: blue-light glasses, no caffeine after noon, white noise, even counting backward from 1000. Nothing stuck. She was exhausted and starting to feel hopeless.

I told her the truth: yes, it really helped me, but it’s not instant, it’s not the same for everyone, and there are a few things you need to get right. Here’s exactly what I told her — the same things I wish someone had told me when I was in her shoes.

First thing I said: It’s not a sleeping pill — it’s a stress reducer

I explained that Ashwagandha doesn’t knock you out like melatonin or valerian sometimes does. It works by lowering cortisol — that stress hormone that keeps your mind spinning at night. When your body isn’t flooded with cortisol, it’s easier to relax, fall asleep naturally, and stay asleep. For me, that was the big difference: my brain finally stopped running at 100 mph when the lights went out.

I told her my own story: I used to wake up at 3 a.m. every night with my heart pounding, replaying work emails or worrying about money. After about two weeks of Ashwagandha, those wake-ups almost disappeared. I still wake up sometimes, but I go back to sleep within 10 minutes instead of being up for hours. It’s not that I never feel stress — I do — but it doesn’t hijack my sleep the way it used to.

I warned her: Don’t expect it to work overnight

I was very clear: it took me 2–3 weeks to really feel the sleep benefits. The first week I slept a little better, but nothing dramatic. Week two I noticed I wasn’t waking up as much. By week three or four, I was sleeping through most nights. If she expected to take it one night and sleep like a baby, she’d probably give up too soon.

I told her to be patient and consistent — take it every evening for at least a month before judging. That’s when most people start noticing the real shift.

The dose and timing I recommended

I told her to start low because she’s sensitive to supplements. I suggested 200–300 mg in the evening, about 60–90 minutes before bed. That’s the dose that worked best for me without making me feel heavy or groggy the next day.

I also said evening is key. Morning doses can make some people too relaxed during the day (I learned that the hard way). Evening lets the calming effects align with your body’s natural wind-down, so you fall asleep easier and stay asleep longer.

How to actually take it (my favorite way)

I shared my go-to method because she hates the taste of the powder:

• Warm 1 cup of milk (cow’s, oat, or almond — whatever she likes)
• Stir in ½ tsp Ashwagandha powder (≈250–300 mg)
• Add ½ tsp turmeric + pinch of black pepper (for absorption)
• A little cinnamon and ginger for flavor
• 1 tsp honey or maple syrup at the end
• Simmer 4–5 minutes, sip slowly

She loved that idea because it feels like a cozy treat instead of medicine. I told her the milk and fat help mask the bitterness and make it absorb better. If she doesn’t like milk, she could mix it into a banana-blueberry smoothie, but I warned her smoothies work better in the morning — evening is better with warm drinks for sleep.

What to watch out for (the honest part)

I didn’t sugarcoat it. I told her:

• Some people feel a little drowsy the next day if they take too much or too late. Start low and take it earlier if that happens.
• Stomach upset can happen if taken on empty stomach — always with food or milk.
• If she’s on any meds (thyroid, blood pressure, sedatives), talk to her doctor first. Ashwagandha can interact with some things.
• It’s not for everyone. If she feels worse — more anxious, weird dreams, anything off — stop immediately.

I also told her to cycle it: 8–10 weeks on, 1–2 weeks off. When I take breaks, I notice the effects feel stronger when I restart. It keeps my body from getting too used to it.

What happened to Lisa

She tried it. Started with 200 mg in warm milk with honey (no spices at first, she’s sensitive to new tastes). First week she said “maybe a little better.” Second week she texted me: “I slept 7 hours straight last night for the first time in months.”

By week four she was sleeping most nights without waking up. Mornings were easier — she wasn’t starting the day already exhausted. Her anxiety didn’t disappear, but it didn’t keep her up anymore. She said it feels like her brain finally has an “off” switch.

She’s still taking it — now 250 mg in golden milk most nights. She says it’s not a miracle, but it’s the first thing that’s consistently helped her get real rest. She even started making it for her husband when he’s stressed.

I’m happy for her, but I’m not surprised. That’s exactly how it felt for me too — not life-changing overnight, but slowly, steadily, the sleep got better, the days got easier, and I stopped dreading going to bed.

If you’re struggling with sleep like Lisa (or like I did), I’d say give it a try — but do it right:

• Start low (200–300 mg)
• Take it in the evening with food or milk
• Give it at least 3–4 weeks
• Make it taste good so you actually look forward to it
• Talk to a doctor if you’re on any meds

For both of us, it’s become the simple nightly thing that says: “The day is done. You can rest now.”

And after years of fighting to sleep, being able to just… fall asleep… feels like the biggest win.