After long, stressful days at work, I was desperate for a way to unwind without reaching for a glass of wine. That’s when I stumbled across Ashwagandha tea, a soothing ritual that became my nightly go-to for calm. Curious about its relaxing effects, I dug into research from 2023 to 2025, pulling insights from PubMed, Healthline, WebMD, and other trusted sources, and started brewing my own at home. Not only is it easy to make, but the science backs up why it feels like a warm hug for my nervous system. Here’s how I make Ashwagandha tea, plus why it’s so calming, based on my experience and the latest studies.

Why Ashwagandha for Relaxation?

Ashwagandha, or Withania somnifera, is an adaptogenic herb used for over 3,000 years in Ayurvedic medicine, per Wikipedia. It’s famous for lowering cortisol, the stress hormone that keeps you wired, as Healthline notes. A 2024 ScienceDirect meta-analysis found it reduced cortisol by 2.58 units across nine trials, promoting relaxation. A 2025 Nutrients study showed 300 mg daily improved sleep quality and reduced anxiety in stressed adults after eight weeks. Sipping it as tea felt like a natural way to wind down, and I was eager to try it.

The Science: Why Ashwagandha Tea Calms You Down

The calming magic of Ashwagandha comes from its ability to balance your body’s stress response. A 2023 Medicine study found 500 mg daily for 60 days lowered anxiety and improved mood in adults, likely by regulating the hypothalamic-pituitary-adrenal (HPA) axis. A 2025 Journal of Advanced Research study noted its anti-inflammatory effects, which reduce stress-related tension in the body and brain.

Healthline’s 2024 update explains that Ashwagandha boosts GABA, a neurotransmitter that promotes calm, helping you relax without feeling sedated. WebMD adds that its adaptogenic properties make it ideal for evening use, as it supports better sleep without the grogginess of sleep aids. These findings made me confident that my nightly tea wasn’t just placebo—it was working on a biological level.

How I Make Ashwagandha Tea: My Three Favorite Recipes

I experimented with a few recipes to make Ashwagandha tea tasty and effective. Here are my top three, each using 300 mg of Ashwagandha powder (about 1/2 tsp), a dose backed by the 2025 Nutrients study for calming effects.

1. Classic Ashwagandha Comfort Tea

This simple recipe is my go-to for cozy nights when I need to de-stress.

Ingredients (Serves 1):

• 1 cup water
• 1/2 tsp Ashwagandha powder (300 mg)
• 1 tsp honey
• 1/4 tsp cinnamon
• Optional: splash of milk (dairy or plant-based)

Instructions:

1. Boil water in a small pot or kettle.
2. Add Ashwagandha powder and simmer for 5 minutes, stirring occasionally.
3. Strain into a mug (or leave unstrained if you don’t mind the texture).
4. Stir in honey and cinnamon, plus milk if desired, for creaminess.
5. Sip slowly and relax.

Why It’s Calming: Cinnamon adds warmth, and honey balances Ashwagandha’s earthy taste, per Healthline’s tips. The 300 mg dose aligns with studies for stress relief, making this perfect for unwinding.

2. Chamomile-Ashwagandha Sleepy Tea

This one’s my favorite when I’m struggling to quiet my mind before bed.

Ingredients (Serves 1):

• 1 cup water
• 1/2 tsp Ashwagandha powder (300 mg)
• 1 chamomile tea bag
• 1/2 tsp dried lavender (optional)
• 1 tsp maple syrup

Instructions:

1. Boil water and pour into a mug with the chamomile tea bag and lavender (if using).
2. Stir in Ashwagandha powder and let steep for 5-7 minutes.
3. Remove the tea bag, stir in maple syrup, and sip an hour before bed.

Why It’s Calming: Chamomile boosts GABA, complementing Ashwagandha’s effects, per WebMD. The 2025 Nutrients study supports evening doses for sleep, and this tea helps me drift off faster.

3. Ginger-Ashwagandha Stress-Buster Tea

This zesty blend is great for evenings when I’m feeling tense but need a little warmth.

Ingredients (Serves 1):

• 1 cup water
• 1/2 tsp Ashwagandha powder (300 mg)
• 1/2 inch fresh ginger, sliced
• 1 tsp lemon juice
• 1 tsp agave nectar

Instructions:

1. Boil water with ginger slices for 5 minutes.
2. Add Ashwagandha powder and simmer for another 2 minutes.
3. Strain into a mug, then stir in lemon juice and agave nectar.
4. Sip slowly to melt away stress.

Why It’s Calming: Ginger’s anti-inflammatory properties pair with Ashwagandha’s cortisol-lowering effects, per the 2024 ScienceDirect study. This tea soothes both body and mind after a hectic day.

Tips for Making Ashwagandha Tea

Here’s what I learned to make the best tea:

• Use 300 mg: This dose is effective for calming, per the 2025 Nutrients study, and blends well without overpowering the flavor.
• Simmer, Don’t Just Steep: Boiling Ashwagandha for 5 minutes extracts its compounds better, as Healthline suggests.
• Add Sweetness: Honey or maple syrup masks the earthy taste, making it more enjoyable.
• Evening Timing: I drink it 1-2 hours before bed to maximize relaxation, aligning with the 2023 Medicine study’s sleep benefits.
• Start Slow: Try 150 mg first to test tolerance, especially if new to Ashwagandha.

Things to Watch Out For

Ashwagandha is generally safe, but it can cause mild side effects like drowsiness or stomach upset, which I avoided by sipping it with a small snack, per WebMD. It’s not recommended for pregnant or breastfeeding women, as a 2023 PubMed study flags potential risks. If you’re on thyroid, diabetes, or sedative meds, check with your doctor—it can interact, per Medical News Today. I consulted my doc to be safe, and it gave me peace of mind.

My Takeaway: A Soothing Ritual Worth Trying

Ashwagandha tea has become my nightly ritual for melting away stress, and the science backs it up—2023-2025 studies show it lowers cortisol, boosts GABA, and promotes calm. Whether it’s the cozy classic, sleepy chamomile, or zesty ginger blend, these recipes make it easy and delicious to unwind. If you’re looking for a natural way to relax like I was, try brewing one of these teas with 300 mg of Ashwagandha. Start slow, sip with care, and check with a healthcare pro. Here’s to calmer evenings and better nights!