From Anirva, the maker of Sleep Harmony. This article is general information, not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
When stress follows you to bed, sleep can feel out of reach. Many people who look for gentle support come across ashwagandha, an herb that has been studied for both stress and sleep. Here we look at what ashwagandha is, what the sleep and stress trials found, how long people took it, and how much is in Sleep Harmony.
In this article
Key Takeaways
- Ashwagandha is a root extract. Its main active compounds are called withanolides.
- Sleep trials show a small benefit. A review of five trials found a small but significant improvement in sleep compared with placebo.
- It takes weeks, not one night. Trials lasted 6 to 12 weeks, and benefits were larger at 8 weeks or more.
- Sleep Harmony contains 125 mg. Most sleep trials used 600 mg a day, so Sleep Harmony's amount is lower.
- It is not right for everyone. NIH notes rare liver reports and effects on thyroid hormones, and experts advise against it in pregnancy.
What Is Ashwagandha?
Ashwagandha (Withania somnifera) is a plant whose root is used in supplements. NIH notes that most products contain root extract, and some combine root and leaf [1].
The main active compounds are called withanolides. Researchers believe they are responsible for most of ashwagandha's effects, though other compounds may also play a part [1].
What Do "Standardized" and "Withanolides" Mean on a Label?
A standardized extract is made to contain a set amount of one group of compounds. For ashwagandha, that is usually withanolides. NIH notes that most studied extracts contained at least 5% withanolides, but standardization varies between products [1].
This matters because the same number of milligrams can hold very different amounts of withanolides. For example, 600 mg of a 5% extract contains about 30 mg of withanolides. The Sleep Harmony label shows 125 mg of root extract standardized to 10% withanolides, which is about 12.5 mg of withanolides [5].
What Does the Research Show for Sleep?
The research on ashwagandha and sleep is still growing, and the results so far are small but consistent in direction.
What a review of five trials found
A 2021 review combined five trials with 400 people [2]. Ashwagandha extract had a small but significant effect on overall sleep compared with placebo [2]. The effect was larger in people with insomnia, at 600 mg a day or more, and when people took it for eight weeks or longer [2]. People also felt more alert on waking and less anxious [2]. The review found no clear change in overall quality of life [2]. No serious side effects were reported [2].
A 10-week trial in adults with long-term sleep problems
This trial included 60 adults aged 18 to 60 [3]. Two-thirds took 300 mg of a root extract twice a day, and one-third took a placebo. Sleep was measured with a wrist device (actigraphy) [3].
After 10 weeks, the ashwagandha group fell asleep faster (about 29 minutes vs. 34 minutes) and had higher sleep efficiency than the placebo group [3]. Their scores on a sleep-quality questionnaire also improved more than with placebo [3]. Total sleep time was higher, but the difference was not significant [3]. The extract maker supplied the product [3].
Study summary
| Study | People | Amount a Day | Length | Main Result |
|---|---|---|---|---|
| Cheah et al., 2021 (review) | 5 trials, 400 people | Varied | Varied | Small but significant improvement in sleep vs placebo; larger at 600 mg+ and 8 weeks+. |
| Langade et al., 2019 | 60 adults with long-term sleep problems | 600 mg (300 mg twice) | 10 weeks | Fell asleep faster; higher sleep efficiency vs placebo. |
What Does the Research Show for Stress?
NIH summarizes a 2021 review of seven trials with 491 adults in India who had high stress or anxiety [1]. People took 240 to 1,250 mg of extract a day for 6 to 8 weeks. Ashwagandha reduced stress and anxiety levels, reduced sleeplessness and tiredness, and lowered cortisol, a stress hormone [1]. Benefits were larger at 500 to 600 mg a day [1].
One of these trials included 64 adults with long-term stress [4]. They took 300 mg of root extract twice a day for 60 days. Compared with placebo, their stress scores fell and their blood cortisol levels were lower [4]. Side effects were mild and similar in both groups [4].
How Much Ashwagandha Is in Sleep Harmony Compared With the Studies?
| Source | Extract a Day | Withanolides a Day (Approx.) |
|---|---|---|
| Sleep Harmony (2 capsules) | 125 mg (10% withanolides) | About 12.5 mg |
| 10-week sleep trial | 600 mg (at least 5%) | At least 30 mg |
| Stress trials summarized by NIH | 240–1,250 mg | Varies by product |
Withanolide amounts are calculated from the stated extract amount and standardization.
How Long Did People Take It in Studies?
Ashwagandha is not a one-night remedy. The sleep trials lasted 6 to 12 weeks, and the review found larger benefits at eight weeks or more [1][2]. If you are trying ashwagandha on its own, the research suggests giving it several weeks.
What the Research Does Not Show Yet
We found no trial of ashwagandha for sleep at 125 mg a day.
Most trials were small and lasted 12 weeks or less. NIH notes that long-term safety is not known [1].
Many trials were done in India [1]. Because extracts differ, results from one product may not apply to another [1].
Safety and Interactions
NIH reports that ashwagandha appears to be well tolerated for up to about three months [1]. The most common side effects are mild: stomach upset, loose stools, nausea and drowsiness [1].
There are also rarer concerns. NIH describes case reports of liver injury in people taking ashwagandha, which improved after they stopped [1]. Ashwagandha may raise thyroid hormone levels, so it may interact with thyroid medicines [1]. It may also raise testosterone, which may make it unsafe for men with hormone-sensitive prostate cancer [1].
NIH notes that ashwagandha might interact with medicines for diabetes, blood pressure, the immune system and sleep [1]. Experts advise against it during pregnancy [1].
Ashwagandha Is One Part of Sleep Harmony
Sleep Harmony combines melatonin, calming herbs and three probiotics in one formula. We chose ingredients that have each been studied for relaxation and sleep. Ashwagandha is one of them.
Sleep Harmony has not been clinically tested as a finished product. For this reason, we cannot say how its ingredients work together. The studies in this article tested ashwagandha by itself. Their results and timelines describe ashwagandha alone, not the whole formula.
If you take Sleep Harmony, you are not relying on ashwagandha alone. It is one of 14 ingredients in each serving.
Good to Know
If You Are Deciding
Ashwagandha is one part of a bigger picture. Cleveland Clinic suggests a steady sleep schedule, less caffeine and alcohol, and a cool, dark bedroom. It also suggests putting screens away before bed [6].
If you choose an ashwagandha supplement, the label can help. Look for the extract amount and the withanolide percentage, so you can compare products fairly. If you would like to try Sleep Harmony, the directions are two capsules 30 to 60 minutes before bedtime [5].
The Short Version
Ashwagandha is a root extract studied for stress and sleep. A review of five trials found a small but real improvement in sleep, larger at 600 mg a day and after eight weeks or more. Sleep Harmony contains 125 mg, which is lower than those amounts. In Sleep Harmony, ashwagandha works alongside 13 other ingredients.
Frequently Asked Questions
Does ashwagandha help you sleep?
How much ashwagandha is used for sleep?
How long does ashwagandha take to work for sleep?
When do people usually take ashwagandha for sleep?
Does ashwagandha make you sleepy?
Can I take ashwagandha every day?
Who should not take ashwagandha?
Is ashwagandha safe for the liver?
Does ashwagandha affect the thyroid?
What is the difference between ashwagandha extracts?
Does ashwagandha help with stress and sleep?
References
- National Institutes of Health, Office of Dietary Supplements. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Fact Sheet for Health Professionals. Updated May 2, 2025. ods.od.nih.gov
- Cheah KL, Norhayati MN, Yaacob LH, Abdul Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. doi:10.1371/journal.pone.0257843. PMID 34559859.
- Langade D, Kanchi S, Salve J, Debnath K, Ambegaokar D. Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: a double-blind, randomized, placebo-controlled study. Cureus. 2019;11(9):e5797. doi:10.7759/cureus.5797. PMID 31728244.
- Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255–262. doi:10.4103/0253-7176.106022. PMID 23439798.
- Anirva. Sleep Harmony with Probiotics: Supplement Facts label and product page. anirva.com/products/sleep-harmony (accessed September 30, 2026).
- Umeda N (expert). Does magnesium help you sleep better? Cleveland Clinic Health Essentials. September 4, 2026. health.clevelandclinic.org
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