I was thrilled when Ashwagandha started melting my stress—until I felt like napping at my desk by 2 p.m. Drowsiness was not part of the plan! To fix it, I dug into research from 2023 to 2025, checked PubMed, Healthline, WebMD, and other trusted sources, and adjusted my routine. The science shows Ashwagandha’s calming effects can cause sleepiness in some, but with smart tweaks, you can keep the benefits without the fog. Here’s why drowsiness happens, what studies say, and my tips to manage it while still reaping Ashwagandha’s stress-relief magic.
Why Ashwagandha Can Make You Sleepy
Ashwagandha, or Withania somnifera, is an adaptogenic herb used for over 3,000 years in Ayurvedic medicine, per Wikipedia. It lowers cortisol and boosts GABA, a calming neurotransmitter, as Healthline explains. This is great for anxiety and sleep, but for some—like me—it can tip into daytime drowsiness, especially at higher doses or wrong timing. I was taking 600 mg in the morning, and that was the culprit.
The Science: Drowsiness and Dosing
Research highlights when sleepiness strikes. A 2025 Nutrients study found 5-10% of users reported mild drowsiness, mostly at doses above 600 mg or when taken on an empty stomach. A 2023 PubMed study noted 300 mg daily improved sleep quality without daytime fog, but 600 mg+ increased sedation in 15% of participants.
WebMD warns that Ashwagandha’s GABA-boosting effects mimic mild sedatives, especially in stress-sensitive people. A 2024 ScienceDirect review linked higher cortisol drops (2.58 units) to stronger calming, which can feel sleepy if you’re not used to it. Healthline’s 2024 update suggests morning doses for energy, evening for sleep—timing matters.
How Drowsiness Happens
- GABA Boost: The 2025 Nutrients study shows increased GABA calms the brain, great at night but foggy by day.
- Cortisol Drop: A 2024 ScienceDirect reduction can feel relaxing, but too much too fast causes lethargy, per WebMD.
- Dose and Timing: The 2023 PubMed study found higher doses or morning use in sensitive people trigger sleepiness.
This explained my mid-day slump—600 mg was too much for my system.
My Experience: From Foggy to Focused
I cut my dose to 300 mg and switched to evenings. Within days, the drowsiness vanished, and I still got stress relief. Mornings were clear, and I slept better at night, matching the 2023 PubMed study’s sleep benefits. During a busy week, I added a small coffee with my morning routine—no jitters, just balance. Taking it with food also helped, per WebMD’s tip to reduce side effects.
Tips to Manage Drowsiness
Here’s what worked for me, backed by science:
- Lower the Dose: Drop to 250-300 mg daily, per the 2023 PubMed study, to minimize sedation.
- Time It Right: Take in the evening (1-2 hours before bed), as Healthline advises, for sleep without daytime fog.
- Take with Food: Prevents stomach upset and slows absorption, reducing drowsiness spikes, per WebMD.
- Start Slow: Begin with 150 mg to test tolerance, per the 2025 Nutrients study.
- Pair with Stimulants: A small caffeine source (like tea) in the morning balanced my energy, but avoid if sensitive.
- Cycle Use: Take breaks every 2-3 months, per a 2024 Journal of Advanced Research study, to reset sensitivity.
Things to Watch Out For
Ashwagandha is safe for most, but drowsiness can signal interactions with sedatives or thyroid meds, per Medical News Today. It’s not for pregnant women, per a 2023 PubMed study. Rare side effects include nausea or low blood pressure—stop and see a doctor if severe. I monitored my energy and got bloodwork to stay safe.
My Takeaway: Calm Without the Crash
Ashwagandha’s drowsiness was a hiccup, but smart adjustments—300 mg at night, with food—kept the stress relief without the sleepiness. Studies from 2023 to 2025 show it’s dose- and timing-dependent. If you’re feeling sleepy like I was, lower your dose, switch to evenings, and take with a meal. Consult your doctor, especially on meds. Here’s to calm, clear-headed days!