Key Points
- Ashwagandha and melatonin supplementation improved the time to fall asleep.
- Supplementation improved sleep time and quality among supplement groups.
- Anxiety scores improved, and participants perceived better sleep quality.
Methods
This study enrolled 200 adults aged 18–50 and followed them for eight weeks to observe the effects of ashwagandha and melatonin supplementation. Sleep was tracked using a wristband. The participants were divided into four groups:
- Ashwagandha: received 300 mg oral capsule twice daily for 8 weeks
- Melatonin: received 3 mg/day oral tablet for 8 weeks
- Ashwagandha + melatonin: received 300 mg capsule of ashwagandha twice a day + 3 mg tablet of melatonin once a day for 8 weeks
- Placebo: received placebo capsule twice daily plus a placebo tablet for 8 weeks
Active Groups Fell Asleep Quicker
Researchers noted the time to fall asleep decreased in all three active groups
After eight weeks:
- Ashwagandha + melatonin: associated with ~20.9 minutes less time to fall asleep
- Melatonin: associated with ~16.4 minutes less time to fall asleep
- Ashwagandha: associated with ~14.6 minutes less time to fall asleep
- Placebo: associated with ~7.2 minutes less time to fall asleep
This shows that ashwagandha and melatonin (blue) had the greatest drop in time to fall asleep compared with melatonin (pink), ashwagandha (green), and the placebo group (red).
Sleep Time and Quality Improved
The ashwagandha + melatonin group had the greatest increase in time asleep at 56.3 minutes, compared with 43.5 minutes for melatonin, 35.9 minutes for ashwagandha, and 29.3 minutes for placebo.
“The synergistic effect observed in the ARE–MLT [ashwagandha-melatonin] group may be explained by complementary mechanisms: ARE reduces physiological arousal and stress, while melatonin promotes circadian alignment”
The combination corresponded to a 21.8% increase from baseline in total sleep time, compared with 13.7% for ashwagandha, 15.9% for melatonin, and 11.4% for placebo.
This graph shows that ashwagandha and melatonin (dark green) had the greatest sleep time after supplementation, suggesting improved sleep duration compared to the melatonin (light blue), ashwagandha (light green), and the placebo group (light orange).
Anxiety Scores Declined Alongside Sleep Improvements
By week 8, anxiety scores improved across all study groups:
- Ashwagandha + melatonin: 6.0-point improvement
- Ashwagandha: 4.4-point improvement
- Melatonin: 3.8-point improvement
- Placebo: 1.5-point improvement
“The combination therapy demonstrated additive benefits, supporting the rationale for dual-target interventions addressing both sleep physiology and stress modulation.”
The sleep self-report scores were found to significantly improve:
- Ashwagandha + melatonin: 4.7-point improvement
- Melatonin: 3.6-point improvement
- Ashwagandha: 2.9-point improvement
- Placebo: 1.4-point improvement
In addition, previous analysis suggests that ashwagandha may have significant benefits. Consistent with these findings, this study found that ashwagandha improved sleep and anxiety measures, with the ashwagandha–melatonin combination producing the greatest overall benefits.
Conclusion
This short-term study shows that sustained ashwagandha root extract and melatonin can support sleep quality in adults.
“The combination therapy produced the greatest improvements in sleep onset latency, total sleep time, sleep efficiency, and sleep quality.”
These findings further support the idea of the potential of ashwagandha for anxiety regulation, which is associated with one of the main causes of sleep disturbances.
“Its rejuvenating and nervine effects promote restorative sleep while also enhance overall vitality. Preclinical research has highlighted its anti-anxiety, anti-inflammatory, and mood-stabilizing effects.”
While these findings provide encouraging insights into ashwagandha and melatonin and their relationship with sleep, longer-term studies with broader groups of people and additional objective measures will help further understand these effects and their potential role in healthy aging.
