Given the relentless pace and pressures given to humanity in today’s world, it’s not surprising that conditions like insomnia, which are majorly triggered by chronic stress, are at near epidemic levels.
Sleep is very important for our health. While we are asleep, our body keeps repairing and rejuvenating. If anyone is suffering from sleep disorders, they might also suffer from different problems like high blood pressure, obesity, diabetes, depression and cancer.
In this article, we are going to explore the truth and the science behind how the premium natural shrub, ashwagandha, helps significantly lowering the levels of anxiety and insomnia. We are going to discuss each one separately below.
What is ashwagandha?
Ashwagandha (Withania somnifera), also called Indian ginseng, is a shrub plant from the nightshade or then Solanaceae family. It’s roots, leaves and berries have been used by traditional Indian Ayurvedic medicine for thousands of years to treat various medical conditions like inflammation,performance issues, nerve tissue damage, stress, anxiety, insomnia and many other ailments.
Considered a stress-reducing medicine, it’s not surprising that Ashwagandha is also frequently used as treating the sleeping problem. Indeed, many people use ashwagandha supplements to improve sleep quality and decreasing their anxiety.
How to consume ashwagandha?
How much should we consume ashwagandha depends on why you are taking it and what form of Ashwagandha you are taking.
Ashwagandha supplements can be taken on an empty stomach early in the morning or just before you go to bed.
You can take your Ashwagandha supplement twice a day daily after taking your meals. However, you must consult the doctor on the dosage based on your needs. Higher doses are primarily found in Ashwagandha capsules or tablets, and you might need to take 2-3 capsules each day with water after your meals (such as lunch and dinner) or as prescribed by a doctor.
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How does ashwagandha help in anxiety?
One of the main questions that people ask is whether ashwagandha helps in treating anxiety? Our answer is YES!
- In one study, everyone was asked to answer many questions on how much anxiety they had at the beginning of the study, and again after 60 days. However, the subjects weren’t told if they were getting real premium ashwagandha or just placebo capsules.
- The study clearly showed that people who were taking the ashwagandha capsules had far lower levels of anxiety than people in the placebo group.
- The level of anxiety decreased by 75.6%. This is not only the stats which was showed up in the blood but also how people felt according to scientific tests. They felt less anxious and it worked in every way you can analyse this.
- Hence ashwagandha appears much safer, less addictive, and even more effective than many pharmaceutical drugs for anxiety.
How can home remedies treat anxiety?
Exercise is not just good for your physical health, but also it is beneficial for your mental health too. While the connection isn’t very well understood, researches do show that exercise can help to alleviate symptoms of anxiety and stress.
Getting active helps to take your mind off of the issues or the problems that are bothering you. Exercising also triggers your body to release endorphins, which are natural feel-good hormones and makes you feel good.
2) Herbal Remedies
Several kinds of herbs and herbal supplements may also help alleviate anxiety symptoms, thus helping you to relax and feel calmer. Some of the more well-known varieties of herbs include:
- Lemon balm
Researches have shown that chamomile can help with symptoms of generalized anxiety disorder. While several studies on herbal supplements for anxiety are limited, however, the results are promising.
You can find many of these herbs supplements in capsule or pill form. Many people also prefer drinking herbal teas to help them relax.
Another form of method to treat anxiety includes Aromatherapy. It involves the use of essential oils to improve mental health and overall well-being. Many oils or scents can help to boost your mood, help you relax, and reduce anxiety.
There are several ways through which you can use essential oils. You can take the help of a diffuser, place a few drops of oil on a lava bead bracelet, or even mix your favourite scent in a carrier oil to place on your wrist or neck.
Scents to use for anxiety include:
- Ylang ylang
- Clary sage
How does Ashwagandha help in treating insomnia?
Now, you might wonder how does ashwagandha help in treating insomnia or sleeping issues?
1) One of the main hypothesis for how ashwagandha helps with sleep is through antagonizing extracellular calcium, which is responsible for reducing brain cell excitation.
Calcium excitation happens to be involved in anxiety and other mental issues, which means that reducing the level of it can result in an anxiolytic (anxiety-reducing) effect.
2) Ashwagandha is famous amongst people as an adaptogen which is a herb that helps the body resist a wide variety of physiological and psychological stressors. Adaptogens support your body’s ability to respond to external or internal stressors healthily and can theoretically help with a wide variety of health concerns.
3) Talking about sleep, studies suggests that ashwagandha supplements seem to reduce stress and anxiety, thus allowing your body to settle down and prepare for sleep.
Besides, ashwagandha supplements also appear to improve sleep quality. There is also some evidence that ashwagandha can help in treating insomnia, but more researches are required.
What other benefits does Ashwagandha offer?
Well, you must be surprised to know that there’s more to ashwagandha than just being a natural sleeping aid. According to several studies, this highly-valued medicinal herb is also capable of doing the following:
1) Ashwagandha can help reduce blood sugar levels
Many studies have shown that ashwagandha has shown to lower blood sugar levels and improve insulin secretion and insulin sensitivity in patients. Due to this reason, many people believe that ashwagandha can be of great help to people who are suffering from diabetes, although more studies are still needed to prove this.
2) Ashwagandha might have anti-cancer properties
According to different animal and test-tube studies, ashwagandha may be effective against different kinds of cancer. This is because withaferin which is a bioactive compound in ashwagandha helps disrupt the functions of cancer cells. This will cause them to become more prone to apoptosis, or cell death.
3) Ashwagandha can help reduce cortisol levels
Cortisol, an important hormone, is released by the adrenal glands to respond to all types of stress, as well as low blood sugar levels. However, sometimes cortisol levels might become chronically elevated as is the case with people suffering from chronic stress.
This is considered to be quite harmful to their health, as elevated levels of cortisol can lead to abnormally high blood sugar levels and increased fat storage in the abdomen.
Ashwagandha Mix: As we mentioned above, Ashwagandha is the king of Ayurvedic herbs. Ashwagandha tablets function admirably for diminishing pressure and uneasiness. It might also improve strength, performance, and increment testosterone levels.
Ashwagandha tablets also work well as testosterone booster for men. Several experts advised taking one Ashwagandha tablet in the morning, which will ensure that you have an energy-filled day. You can take another Ashwagandha tablet with a glass of milk at night, just before going to the bed.
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