Ashwagandha with melatonin: Why it is the best choice to improve sleep

Stress and lack of sleep are among the greatest challenges of modern life. For those who are looking for a natural and safe solution, the combination of Ashwagandha and Melatonin An ideal choice. These two substances have a synergetic effect: Ashwagandha reduces the stress level, while melatonin regulates the sleep cycle. Here you can find out why this combination is so effective.

How does Ashwagandha reduce the cortisol level?

Regulation of stress hormones

Cortisol is the main stress hormone that is produced in the body in response to stress. However, a permanently increased cortisol level (e.g. by chronic stress) can cause sleep disorders, anxiety and other health problems. Ashwagandha is an adaptogenic plant that helps the body adapt to stress by reducing cortisol production.

• Scientific studies: One in Indian Journal of Psychological Medicine Published study showed that Ashwagandha extract can reduce the cortisol level by up to 30 %. This leads to better relaxation and makes falling asleep.

Long -term effect

In contrast to synthetic drugs, Ashwagandha is gradually working by strengthening the resistance of the body against stress and promoting a feeling of calm in the long term. It not only fights the symptoms, but also the causes of stress.

How does melatonin regulate the sleep cycle?

Melatonin is a hormone that is produced in the pineal gland and controls the circadian rhythm (the internal clock).

Signal for the start of sleep

The melatonin level rises in the evening when the light subsides and signals the brain that it is time to sleep. Artificial light, in particular blue lights from screens, can disturb melatonin production and make it difficult to fall asleep.

• Melatonin as a supplement: Taking melatonin as a dietary supplement compensates for these disorders and helps to restore the natural sleep rhythm.

Safe and effective

Melatonin looks like a natural "start button" for sleep. It does not make it dependent and is therefore a safer alternative to many sleeping pills.

Why is the combination of Ashwagandha and melatonin the best choice?

Synergist effect

Ashwagandha and melatonin complement each other perfectly:

• Ashwagandha Lower the cortisol level, which alleviates stress -related sleep disorders and melatonin can be more effective.
• Melatonin Promotes falling asleep and supports a healthy sleep cycle when the body is relaxed by Ashwagandha.

This synergy not only enables faster sleep, but also a deeper, more relaxing sleep.

A natural and safe solution

1. No strong side effects: In contrast to synthetic sleeping pills, Ashwagandha and melatonin cause no dependency or daily fatigue.
2. Suitable for long -term use: Both substances are safe for long -term intake if the recommended dosage is met.
3. Compatible with a healthy lifestyle: Both funds can be easily integrated into the daily routine and harmonize with other measures to promote sleep health.

Practical tips

1. Correct intake:
   • Ashwagandha: 300–600 mg per day, ideally in the evening with a meal.
   • Melatonin: 1–3 mg, 30–60 minutes before going to bed.
2. Additional measures:
   • In the evening, reduce the influence of flashing lights.
   • Keep a regular sleep rhythm.
   • Avoid caffeine and other stimulants in the evening.

Conclusion

The combination of Ashwagandha and melatonin is a natural, effective and safe way to improve the quality of sleep. It not only solves short -term sleep problems, but also contributes to the balance between stress management and a healthy sleep rhythm in the long term. If you are looking for a way to sleep better, this combination could be your best solution.