Ashwagandha and melatonin: A natural way to improve sleep quality

Anyone who suffers from insomnia or sleep problems knows how important an effective solution is to improve sleep. In this context, natural supplements such as Ashwagandha and Melatonin more and more popular. Both work in different, but supplementary way to reduce stress and promote sleep.

What are Ashwagandha and melatonin?

Ashwagandha

Ashwagandha is an adaptogenic plant that is traditionally used in Ayurvedic medicine. It helps the body to adapt to stress by regulating the cortisol values ​​(the stress hormone). Studies have shown that Ashwagandha can reduce anxiety and promote a feeling of calm that is necessary for a good sleep.

Melatonin

Melatonin is a hormone that is of course produced in the body and controls the sleep-wake rhythm. The melatonin level increases in the evening when the light subsides and signals the body that it is time to sleep. Modern lifestyle (artificial light, blue light and irregular sleeping habits) often disturbs melatonin production.

How do Ashwagandha and melatonin work together?

Stress reduction and relaxation

Ashwagandha lowers the cortisol level and promotes relaxation. If the body is not stimulated excessively by stress, melatonin can be more effective because its production is not affected. This combination helps the brain to switch more easily into rest mode.

Improvement of sleep quality

Melatonin supports the natural sleep process, while Ashwagandha deepens the sleep phases, especially deep sleep. This is important because the deep sleep is decisive for physical and psychological relaxation.

Balance between cortisol and melatonin

A high cortisol level in the evening can inhibit melatonin production. Due to the effect of Ashwagandha on Cortisol, melatonin can work more effectively and support a healthy circadian rhythm.

Scientific studies

1. Ashwagandha and sleep quality: A 2020 in the journal Cureus The published study showed that Ashwagandha extract improves the quality of sleep, shortened the time until falling asleep and reduces the fear of fear. The participants reported that their sleep overall became more relaxing.

2. Melatonin and falling asleep: Clinical studies have proven that melatonin effectively shortens the sleep time, especially in people with sleep problems due to irregular sleep plans (e.g. shift work).

3. Combination: Recent research indicates that the combination of adaptogenic additions such as Ashwagandha with melatonin can achieve better results than their sole intake.

Practical tips: How should they be taken correctly?

1. Ashwagandha:

   • Recommended dosage: 300–600 mg Ashwagandha extract before going to bed.
   • Take with a meal improves the recording.
   • Regularity is crucial: Ashwagandha should be taken daily for optimal results.

2. Melatonin:

   • Dosage: 1–3 mg, depending on the individual needs.
   • Take 30–60 minutes before going to bed.
   • Avoid excessive doses because this can disturb the natural sleep cycle.

3. combination:

   • Both additions can be taken at the same time, but it is important to pay attention to the individual reaction of the body.
   • Start with lower doses and slowly increase them if necessary.

4. Additional tips:

   • Additions should be combined with a healthy lifestyle: reduce blue light before going to bed, keep a regular sleep rhythm and avoid caffeine in the evening.
   • Consult a doctor, especially if you take other medication or have health problems.

Conclusion

Ashwagandha and melatonin are natural helpers who can improve sleep and reduce stress. Their combination not only makes falling asleep, but also promotes a deeper and more relaxing sleep. By regularly taking these additions in connection with a healthy lifestyle, you can achieve significant improvements in your sleep quality and general well -being.

If you want to include these additions to your routine, start with low doses and watch your body react to it. Natural solutions can be a first step into a healthier and more relaxed life.