The Best Time To Take Ashwagandha for Stress Relief and Sleep Support

Ashwagandha (Withania somnifera) is a medicinal plant commonly used to relieve stress, increase energy, and improve sleep. You can take ashwagandha at any time of the day, as there is no solid evidence indicating the best time to take it.

However, some people may prefer to take ashwagandha in the morning or evening, depending on their goals and how their body responds to the supplement.

Research suggests that ashwagandha may help regulate your levels of cortisol, also known as the stress hormone. Cortisol also affects your energy, concentration, sleep, immune system, sexual health, and how your body recovers. This means that ashwagandha could affect all of these things.

Some people take ashwagandha in the morning to improve focus, energy, and reduce anxiety. Taking ashwagandha in the morning can:

• Reduce stress and anxiety: In a 2025 study, participants took ashwagandha every morning after breakfast for 84 days. After about a month, they felt less anxious, showed fewer physical signs of stress, and slept better.
• Improve memory and attention: A 2024 study showed that taking ashwagandha in the morning helped with memory, concentration, alertness, and decision-making. Participants also felt less tension and fatigue.
• Increase strength: In a 2018 study, taking 500 milligrams of ashwagandha every morning for 12 weeks helped participants become stronger in certain exercises. However, this study only included people assigned male at birth.

Ashwagandha may disrupt your digestion. Take it after a snack or breakfast to reduce digestive side effects.

If you don’t notice any benefit after about a month, consider taking it at night or splitting the dose.

Ashwagandha can help relieve stress, so taking it in the evening before bed could help you relax and get better rest.

You can try taking ashwagandha in the evening to relax and sleep better, and see if that helps. Taking ashwagandha at night may help:

• Promote relaxation: In a 2023 study, people who took ashwagandha in the evening for 60 days experienced less stress, worry, and tension. They also reported a better quality of life.
• Improve sleep quality: A 2024 study found that taking 500 milligrams of ashwagandha at night improved sleep quality after two months.

Here are some tips for taking ashwagandha:

• Take it with food: Ashwagandha may cause digestive side effects such as stomach upset, diarrhea, nausea, and vomiting. Taking it with food can help reduce these side effects.
• Take it regularly for up to three months: Consistency matters more than timing. So, choose the time of day that you are least likely to miss. The effects usually appear after about a month, but sometimes it can take longer.
• Do not take it for more than three months: There is not enough evidence on the long-term effects of ashwagandha. For safety reasons, it is best to limit use to three months. If you want to take it for longer, discuss it with your doctor.
• Experiment with timing: The best time to take ashwagandha can vary for each person. Try different times for at least a month to see what works best. You can also divide the dose between morning and evening.
• Check for drug interactions: Ashwagandha may affect thyroid medications, blood pressure, or blood sugar. Talk to your doctor before taking it if you are taking other medications or supplements.
• Watch for serious side effects: Ashwagandha can sometimes cause serious side effects, including allergic reactions or liver and thyroid problems. If you do not feel well, consult your doctor.