Ashwagandha: An Ancient Herb for Stress, Sleep, and Anxiety

If you’ve been struggling with stress, anxiety, or poor sleep, you’re not alone. These are some of the most common concerns I hear from women in midlife. Hormone changes, busy lives, and daily pressures can make it feel impossible to find balance.

One supplement that’s been getting attention is ashwagandha (ash-wah-gahn-duh). This small evergreen shrub grows in India, the Middle East, and parts of Africa. It’s been used in traditional medicine for centuries as an “adaptogen”—a natural substance thought to help the body handle stress more effectively.

Today, modern research is starting to back up some of those traditional uses.

How Ashwagandha May Help

🌿 Anxiety

Several studies suggest that ashwagandha can calm the mind and ease anxiety. People taking ashwagandha (often around 300–600 mg per day) reported feeling less anxious after a few weeks. Some also noticed better mood and improved sleep quality. Not every study shows the same results, but overall the research is encouraging.

🌿 Sleep

This is where I hear the most positive feedback in my clinic. Many of my patients tell me that ashwagandha helps them sleep more soundly, fall asleep more easily, and wake less often. Clinical studies support this too: people with insomnia who took 250–600 mg daily for 6–12 weeks reported better sleep quality, longer sleep, and fewer awakenings. One study even showed a 72% improvement in sleep quality compared to placebo after 6 weeks.

💬 “Many of my patients tell me that ashwagandha helps them fall asleep faster and stay asleep longer. For some, it’s the first time they’ve slept through the night in years.”

🌿 Stress & Cortisol

Ashwagandha has also been shown to help with stress management. Several trials found it lowered cortisol, the body’s main stress hormone. Some people noticed less “stress eating” and fewer issues with stress-related weight gain.

Things to Keep in Mind

• Consistency matters: Most studies lasted at least 6–8 weeks before real benefits showed up.

• Quality counts: Look for a reputable brand with a standardized extract, since supplement quality can vary.

• Possible side effects: Some people may notice mild stomach upset or drowsiness.

• Talk with your physician first: Especially if you take thyroid medication, sedatives, or medications for your immune system.

  
  

My Perspective

I think of ashwagandha as a gentle, natural option that can help with stress, sleep, and anxiety. It’s not a cure-all, but when used consistently—and alongside healthy habits like exercise, nutrition, and hormone support when needed—it can make a real difference.

In my own practice at Dragonfly Menopause Care, I’ve seen patients report much better sleep after adding ashwagandha to their routine. For women navigating midlife, a better night’s sleep can be life-changing.

The Importance of Self-Care

Taking care of ourselves is essential, especially during midlife. Stress management, good sleep, and emotional well-being are key components of a healthy lifestyle. Incorporating ashwagandha into your routine might be a step towards achieving that balance.

Exploring Other Natural Remedies

While ashwagandha is a fantastic option, there are other natural remedies worth exploring. Herbs like chamomile and valerian root can also promote relaxation and better sleep. Each person is unique, so it’s important to find what works best for you.

Building a Support System

Don’t hesitate to reach out to friends, family, or professionals for support. Sharing your experiences can lighten the load. Whether it’s discussing your challenges or celebrating small victories, having a support system can make a significant difference.

Embracing Change

Midlife can bring many changes, both physically and emotionally. Embracing these changes with an open heart can lead to personal growth. Consider journaling or practicing mindfulness to help navigate this transformative time.

✨ Bottom line: Ashwagandha is safe for most people, well-researched, and may help with stress, sleep, and anxiety. Many of my patients have found it especially helpful for sleep—and I can connect you with a trusted brand at a discount during your visit.

Remember, you are not alone on this journey. Together, we can explore options that support your well-being during this important stage of life.