300 mg · vegan · gluten-free · 60 caps
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KSM-66 Ashwagandha root extract taken specifically in the evening leverages the herb's cortisol-lowering and GABAergic properties for sleep optimisation. While ashwagandha is widely used as a daytime adaptogen, evening dosing targets the cortisol nadir restoration and sleep-onset latency reduction documented in multiple RCTs.
Ashwagandha reduces cortisol via three mechanisms: (1) modulation of the HPA axis, reducing CRF and ACTH secretion; (2) enhancement of GABA-A receptor signalling in the hypothalamus and hippocampus; and (3) antioxidant protection of the suprachiasmatic nucleus and pineal gland from oxidative stress. Lower evening cortisol allows melatonin to rise unopposed, shortening sleep latency and increasing total sleep time.
Individuals with stress-related insomnia, elevated evening cortisol, poor sleep efficiency and those seeking an Ayurvedic sleep aid with Tier 1 clinical evidence. Also beneficial for subclinical hypothyroidism when monitored.
Avoid in hyperthyroidism, during pregnancy (Denmark and France cautions) and in hormone-sensitive prostate cancer. Use caution in autoimmune conditions and with serotonergic medications. Side effects: Generally well tolerated; rare mild GI upset, drowsiness or headache. Three case reports of thyrotoxicosis exist at very high doses (>1,950 mg/day).
A plain-English read of the literature behind this supplement. Not a clinical recommendation.
Key citations: PMC13108063 (2022 comparative RCT — 300 mg KSM-66 twice daily significantly reduced sleep onset latency by 14.6 min, increased total sleep time by 35.9 min and improved PSQI vs placebo; combination with melatonin showed additive benefits), PMC8462692 (systematic review of ashwagandha for sleep — consistent improvements in SOL, TST, SE and quality), 28829155 (Sharma 2018 — 600 mg ashwagandha normalises TSH, T3 and T4 in subclinical hypothyroidism)
SacredBod's longer take on Ashwagandha Evening Sleep — context the structured blocks above don't capture.
Ashwagandha Evening Sleep uses KSM-66 — the most clinically validated ashwagandha extract — taken specifically in the evening to leverage its cortisol-lowering and GABAergic properties for sleep. While ashwagandha is commonly used as a daytime stress adaptogen, evening dosing is distinct: it targets the cortisol nadir that should occur at midnight but is often elevated in stressed individuals, thereby blocking melatonin and fragmenting sleep architecture. Multiple RCTs, including a landmark 200-participant study from Navi Mumbai, India, confirm that 300 mg twice daily (including the evening dose) significantly reduces sleep onset latency, increases total sleep time and improves sleep efficiency.
| Goal | Dose | Timing |
|---|---|---|
| Sleep optimisation | 300 mg KSM-66 | With dinner (evening) |
| Stress + sleep | 300 mg twice daily | Morning and evening |
| Intensive support | 600 mg evening | With dinner |
The evening dose is critical for sleep — it aligns peak withanolide absorption with the body’s natural cortisol decline phase. Take with a meal containing fat (ghee, nuts, avocado) to improve lipophilic withanolide absorption. Do not take on an empty stomach if you experience GI sensitivity.
Ashwagandha is remarkably safe at 300–600 mg/day. The 200-participant Indian RCT reported only mild nausea and drowsiness. Three case reports document thyrotoxicosis at very high doses (>1,950 mg/day) or in those with underlying thyroid autonomy. Monitor TSH if on levothyroxine. Denmark and France have cautioned against use in pregnancy. Additive sedation with benzodiazepines is possible.
Ashwagandha is the crown jewel of Ayurvedic Rasayana therapy. Charaka Samhita describes it as having the “smell of a horse and the strength of a horse.” It is used for Vata disorders, weakness, emaciation, impotence and nervous exhaustion. The classical indication for sleep disorders would fall under Anidra (insomnia) and Vataja Nidra — conditions where ashwagandha’s warming, grounding and nourishing properties are traditionally applied. The modern RCT evidence validates this empirical use, showing that ashwagandha’s cortisol-lowering and GABAergic effects translate into measurable improvements in sleep onset, duration and efficiency.
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