Ashwagandha
Research has found that ashwagandha may help people fall asleep faster, spend more time asleep, and experience better sleep quality. Additionally, it is used to relieve stress, increase energy levels, and improve concentration.
Several compounds in ashwagandha may contribute to its sleep-promoting effects. Researchers suggest that triethylene glycol in the herb induces sleepiness, while others propose that ashwagandha acts on GABA receptors, which are crucial for the sleep-wake cycle.
Ashwagandha's main active ingredients, withanolides, are believed to provide various benefits, including stress reduction. Stress has a direct link to poor sleep quality and excessive daytime sleepiness. Ideally, taking ashwagandha an hour before bed will maximise the chance of better relaxation and sleep quality.