What is Ashwagandha and Why Use It in the Evening?

Ashwagandha ( Withania somnifera ) is an adaptogenic herb used for centuries in Ayurvedic medicine. Adaptogens help the body adapt to physical and mental stress. Ashwagandha has anxiolytic, anti-inflammatory, and neuroprotective properties. Taken in the evening, it promotes relaxation, reduces anxiety, and improves sleep quality.

A study published in the Journal of Ethnopharmacology demonstrated that ashwagandha significantly reduced levels of cortisol, the stress hormone, in participants. Another study, published in the Journal of Alternative and Complementary Medicine , revealed that ashwagandha improves sleep quality and reduces the time it takes to fall asleep.

The Benefits of Ashwagandha for Sleep and Relaxation

• Stress and anxiety reduction: Ashwagandha calms the nervous system and lowers cortisol levels.
• Improved sleep quality: It promotes deeper and more restorative sleep.
• Reduced time to fall asleep: Ashwagandha helps you fall asleep faster.
• Supports cognitive functions: It improves concentration and memory.
• Anti-inflammatory properties: Ashwagandha reduces inflammation in the body.

How to Incorporate Ashwagandha into Your Evening Routine: A Step-by-Step Guide

1. Choose the right form of ashwagandha: You can find ashwagandha in capsule, powder, tincture, or gummie form. Capsules are convenient, while the powder can be mixed into hot drinks.
2. Determine the appropriate dose: The recommended dose generally ranges from 300 to 500 mg per day. Start with a lower dose and gradually increase it if necessary. Consult your doctor before starting any new supplement.
3. Take ashwagandha about 1 hour before bedtime: This allows the plant to take effect and help you relax before sleeping.
4. Combine ashwagandha with other relaxing practices: Meditation, reading, a hot bath or breathing exercises can potentiate the effects of ashwagandha.
5. Be consistent: To fully benefit from the advantages of ashwagandha, it is important to take it regularly, every night.

Example of an Evening Routine with Ashwagandha

Here is an example of an evening routine that you can adapt to your needs:

1. 9:00 PM: Turn off all screens (phone, tablet, computer).
2. 9:30pm: Take a hot bath with a few drops of lavender essential oil.
3. 10:00 PM: Prepare a hot infusion (chamomile, linden) and add your dose of ashwagandha powder.
4. 10:15 PM: Read a relaxing book or practice a few minutes of meditation.
5. 10:45 PM: Prepare to sleep in a cool and dark room.
6. 11:00 PM: Go to bed and try to fall asleep peacefully.

Precautions and Contraindications

Ashwagandha is generally considered safe for most people. However, some people should avoid taking it:

• Pregnant or breastfeeding women
• People suffering from thyroid disorders
• People taking immunosuppressant medications
• People allergic to the nightshade family (tomatoes, peppers, eggplants)

Always consult your doctor before starting to take ashwagandha, especially if you have any health problems or are taking other medications.