Improve biorhythm and sleep with ashwagandha

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For those who struggle with insomnia during the night, the key to rest may lie deeper than you think. Can we really rediscover the wisdom of age-old traditions to ease our sleep problems?

The answer lies in traditional Indian medicine - Ashwagandha. Yes, you read that right! We are talking about a powerful herbal remedy whose effects are backed by science.

Royal Herb: Ashwagandha

Ashwagandha , the root extract from India, has been central to Ayurvedic medicine for centuries .

It is not without reason that it bears the nickname "royal herb" . It has a very strong smell, which evokes an association with horses. Hence the name - a fusion of 'ashva' (horse) and 'gandha' (smell).

But this ancient remedy has more to offer than just a strong smell; it is used against both physical and psychological complaints.

The Benefits of AShwagandha

Imagine feeling in perfect balance – your hormones working for you instead of against you, your mood is high and your mind is free from worries.

That is exactly where Ashwagandha has its benefits.

As an adaptogen, it has the power to rebalance your hormones , making you feel better and more balanced. But that's not all.

Research shows that Ashwagandha not only reduces stress, but also improves your memory, supports your thinking skills, and even increases your physical strength and endurance.

It's like an all-in-one cocktail for your body and mind.

Deep rest with As hwagandha

Who doesn't long for a good night's sleep?

For many it seems like an unattainable ideal, but Ashwagandha offers hope.

Research shows that this herb can actually improve the quality of your sleep, and best of all? It’s safe to use, without the side effects often associated with traditional insomnia treatments.

More tips to improve your sleep? Read this blog .

Ashwagandha , biorhythm and sleep

Our body is attuned to the rhythms of nature, such as the cycle of day and night. This Circadian rhythm regulates our sleep-wake cycle, hormone release , and more.

But what if this rhythm is disturbed?

For example: when you often stay up late because of work or stress. This can cause a domino effect, where your sleep-wake rhythm is disrupted, your hormones get out of balance, because of fatigue you reach for sugary food. This causes a sugar dip and so you end up in a negative spiral.

This can lead to sleep problems and overall health problems. Fortunately, Ashwagandha helps to restore this rhythm, so that you can live in harmony with nature again.

Four practical tips to improve your sleep-wake rhythm are:

1. Use a wake-up light: this mimics the sunrise, which helps you wake up naturally and gradually. Place it next to your bed and let the light gently wake you up, so you can start your day feeling energized and refreshed.
   
   
2. Get outside in the morning: Taking a walk or cycling to work in the morning sun can do wonders for your sleep-wake rhythm. The natural light helps your body switch to active day mode.
   
   
3. Don’t Wear Sunglasses: Let the Sun Into Your Eyes! Morning sunlight can help reset your body clock and tell your body it’s time to wake up. So skip wearing sunglasses and let your eyes enjoy the natural light, especially in the early morning hours.
   
   
4. Take Ashwagandha in the evening: for example a few hours before bedtime, to reduce stress, promote relaxation and promote deeper sleep.

Conclusion

In a world where getting a good night’s sleep can sometimes be a challenge, Ashwagandha offers a valuable solution. Rooted in ancient traditions and supported by modern science, this herb opens the door to deeper rest.

• Use a wake-up light for a gradual and energetic start to the day.
• Get outside in the morning for natural light and fresh air.
• Let the morning sun reset your biological clock by not wearing sunglasses.
• Take Ashwagandha in the evening for stress reduction and deeper sleep.

Do you have any questions?

1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.

2. Raut, AA, Rege, NN, Tadvi, FM, Solanki, PV, Kene, KR, Shirolkar, SG, … Vaidya, AB (2012). Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteers. Journal of Ayurveda and Integrative Medicine, 3(3), 111–114.

3. Sharma, A. K., Basu, I., & Singh, S. (2015). Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled Trial. The Journal of Alternative and Complementary Medicine, 21(10), 602–608.

4. Raghavendra, M., Maiti, R., Dhanani, T., & Vidyasagar, M. S. (2008). Adaptogenic effect of Withania somnifera: An experimental study using a rat model of chronic stress. Pharmacognosy Research, 1(1), 64–68.

5. Lopresti, A.L., Smith, S.J., Malvi, H., & Kodgule, R. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine, 98(37), e17186.

6. Durg, S., Shivaram, S.B., Vandal, R., & Shivaram, B. (2015). Withania somnifera (Ashwagandha) in neurobehavioral disorders induced by brain oxidative stress in rodents: A systematic review and meta-analysis. Journal of Pharmacy and Pharmacology, 67(7), 879–899.

7. Grandner, M.A., Drummond, S.P.A., & Kitayama, S.A. (2020). Natural Sleep in Healthy Adults: A Description and Historical View. Sleep Medicine Clinics, 15(1), 1–10.