Adaptogens for Sleep and Relaxation: What the Research Shows
What NCCIH, a 2021 meta-analysis and other reviews say about ashwagandha and other adaptogens for sleep, what is not known about adaptogen teas, and who should ask first.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read who should be careful, by situation before you use anything on this page.
Poor sleep that lasts for months deserves a clinician's attention. The NHS says changing sleeping habits usually helps, and to see a GP if that has not worked, if you have had trouble sleeping for months, or if it is hard to cope in daily life. [1] The NHS lists stress, anxiety, depression, alcohol, caffeine and several medical conditions among causes of insomnia. [1] If low mood or hopelessness comes with the sleeplessness, you can call or text 988 in the US. [2]
The claim
Adaptogen products are marketed for "calm", "winding down" and "better sleep". "Adaptogen" is a contested word, and sleep is a question for each plant separately. Here the question is: what did sleep trials find, for which plant, extract and group?What research shows
| Ingredient and group studied | What the source found | Evidence label |
|---|---|---|
| Ashwagandha (Withania somnifera), NCCIH summary | Some ashwagandha preparations may be effective for insomnia and stress; the preparations vary, and many trials were small. [3] | Promising but limited |
| Ashwagandha extract, adults, placebo-controlled | A 2021 meta-analysis of five trials (400 adults) found a small but significant effect on overall sleep; effects were larger in adults diagnosed with insomnia and in trials using at least 600 mg per day for at least 8 weeks. No serious side effects were reported, but long-term safety data are limited. [4] | Promising but limited |
| Ashwagandha, people with mental disorders | A 2025 review of 14 trials reported improved sleep quality scores, with few studies, differences between them and a median follow-up of 8 weeks. [5] | Promising but limited |
| Ashwagandha and rhodiola, trial summary | A 2026 review of 24 trials reported improved sleep quality, with small samples and short trials as limits. [6] | Promising but limited |
| Rhodiola (Rhodiola rosea) | NCCIH: not enough reliable evidence for any health-related purpose; insomnia is listed as a possible side effect. [7] | Insufficient evidence |
| Asian ginseng (Panax ginseng) | NCCIH names insomnia as its most common side effect; it does not list sleep as a use with supportive evidence. [8] | Insufficient evidence for sleep; insomnia is a reported side effect |
| Adaptogen teas and infusions | Proper evidence not found. On 2026-10-23 we searched PubMed (title or abstract: adaptogen, tea or infusion, and sleep) and found no results. A tea contains a different amount and mix of compounds than a trial extract, so extract results do not carry over. | Insufficient evidence |
Traditional use
NCCIH says ashwagandha has been used as a medicinal plant for thousands of years, especially in Ayurvedic medicine. [3] This page does not treat tradition as proof; see ashwagandha in Ayurveda.Where adaptogens fit with other sleep approaches
The NHS names cognitive behavioural therapy (CBT) among treatments a GP may offer for insomnia. [1] For habits and non-herbal options see Better Sleep, CBT-I, and for comparison supplements magnesium, melatonin and L-theanine. Ingredient detail: ashwagandha for sleep. Mushrooms are covered in mushrooms for sleep and relaxation.Frequently asked questions
Does ashwagandha help you sleep?
NCCIH says some preparations may help with insomnia, and a 2021 meta-analysis found a small effect on sleep. [3][4] Trials were small and varied.
Is ashwagandha tea good for sleep?
Proper evidence not found. We searched PubMed for adaptogen teas and sleep on 2026-10-23 and found nothing to cite.
Can rhodiola or ginseng keep me awake?
NCCIH lists insomnia as a possible side effect of both. [7][8]
Can I take adaptogens with sleep medicines?
Ask a pharmacist first. NCCIH says ashwagandha might interact with sedatives and anti-seizure medicines. [3]
When should I see someone about my sleep?
The NHS suggests seeing a GP if sleep habits have not helped, or if trouble has lasted months or affects daily life. [1]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety
- Sedation and sedatives. NCCIH says ashwagandha may cause drowsiness and might interact with sedatives, anti-seizure medicines, thyroid hormone medicines and others. [3] If you take sleep medicines or drink alcohol, read supplements, sedatives, sleep medicines and alcohol.
- Pregnancy and breastfeeding. NCCIH says ashwagandha should be avoided in pregnancy and not used while breastfeeding. [3]
- Surgery, thyroid and autoimmune conditions. NCCIH does not recommend ashwagandha before surgery or for people with autoimmune or thyroid disorders. [3] Tell the surgical team about any supplement.
- Liver. Rare liver injury cases have been linked to ashwagandha supplements. [3] See ashwagandha side effects and liver reports.
- Rhodiola and ginseng can cause insomnia in some people. [7][8]
- Quality: product contents vary; see testing and certifications.
References
- NHS (UK). Insomnia. Read 2026-10-23.
- 988 Suicide & Crisis Lifeline. 988lifeline.org. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Ashwagandha: Usefulness and Safety. Read 2026-10-23.
- Cheah KL, et al. Effect of Ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS One. 2021;16(9):e0257843. PubMed 34559859. Read 2026-10-23.
- Marchi M, et al. The effect of Withania somnifera (Ashwagandha) on mental health symptoms in individuals with mental disorders: systematic review and meta-analysis. BJPsych Open. 2025;11(6):e260. PubMed 41140145. Read 2026-10-23.
- Luszczak J, Kocki J. Clinical evidence for the adaptogenic effects of Withania somnifera and Rhodiola rosea: a systematic review with molecular interpretation of psychometric outcomes. Ann Agric Environ Med. 2026;33(1):3-11. PubMed 41906501. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Rhodiola. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Asian Ginseng. Read 2026-10-23.