Does Ashwagandha Make You Tired at First?

November 1, 2025 •

4 min read

Ashwagandha's species name, somnifera, is derived from the Latin for 'sleep-inducing,' and for some people, the herb can cause initial drowsiness. This initial fatigue is often a temporary effect as the body adjusts to the supplement's adaptogenic and calming properties. While many seek ashwagandha for its energy-boosting qualities, it's crucial to understand how your body might react during the first few days or weeks of use.

Quick Summary

Some individuals may experience temporary tiredness when first starting ashwagandha. This is often due to its calming effects on the nervous system and regulation of the stress hormone, cortisol. The herb works over time to balance the body's energy levels rather than acting as an immediate sedative. Timing of intake can influence this initial reaction.

Key Points

Initial Drowsiness is Possible: Some people, especially those with high stress, may experience tiredness at first as their body's stress response recalibrates.
Not a Sedative: Ashwagandha is an adaptogen that restores balance rather than forcing immediate sedation like traditional sleep aids.
Stress and Cortisol: It helps lower elevated cortisol levels, particularly in the evening, which creates a better environment for natural sleep.
Timing Matters: Taking the supplement in the evening can help mitigate initial daytime sleepiness.
Long-Term Benefits: With consistent use over several weeks, the long-term effects often include improved energy, mental clarity, and sleep quality.
Listen to Your Body: Individual responses vary, so paying attention to how your body reacts and adjusting your intake accordingly is crucial.

The Adaptogenic Balancing Act

Ashwagandha is a renowned adaptogen, a substance that helps the body adapt to various stressors, both physical and mental. Instead of forcing a specific outcome, its goal is to bring the body back into a state of homeostasis, or balance. For individuals experiencing chronic stress and a state of being "tired and wired," the initial calming effect can be mistaken for tiredness. The body is finally getting the signal to relax after being in a state of heightened alert, which can cause a noticeable shift in energy levels.

How Ashwagandha Promotes Rest

Ashwagandha's influence on stress hormones is a primary reason for its calming and potentially sleep-inducing effects. By modulating the hypothalamic-pituitary-adrenal (HPA) axis, the body's main stress response system, ashwagandha can lower elevated cortisol levels. Cortisol is highest in the morning and naturally decreases throughout the day, but chronic stress can keep it elevated, disrupting sleep. By helping to lower evening cortisol levels, ashwagandha makes it easier for the body to wind down naturally, which can feel like sudden tiredness to someone unaccustomed to it. Furthermore, research suggests ashwagandha may influence neurotransmitters like gamma-aminobutyric acid (GABA), which calms the nervous system. This GABA-like activity promotes relaxation without acting like a heavy sedative, contributing to the initial feeling of sleepiness.

Factors Influencing Initial Fatigue

Several variables can influence how a person responds to ashwagandha initially. These include the timing of intake and individual body chemistry. The time of day the supplement is taken is a factor. Many people find that taking ashwagandha in the evening is best to support sleep, while others find morning consumption works better for them. Experimenting with timing can help you determine the best approach for your body's unique response. Personal physiology is also a significant factor; what makes one person feel more relaxed might make another feel slightly lethargic until their system finds its new balance.

Managing Initial Drowsiness

If you experience fatigue when first taking ashwagandha, there are several strategies you can employ to minimize the effect:

Change Your Timing: If you're taking it in the morning, try switching to the evening. This leverages its calming properties to support nighttime rest instead of interfering with your daytime energy.
Stay Consistent: Consistency is key for adaptogens. Taking the supplement regularly helps your body adjust and find its balance more quickly. Sporadic use can delay the full benefits.
Prioritize Sleep Hygiene: Pair ashwagandha with healthy sleep habits. A consistent sleep schedule, a relaxing bedtime routine, and a cool, dark room can amplify its sleep-supporting effects.
Check Your Diet and Hydration: Fatigue can be exacerbated by dehydration or nutritional deficiencies. A balanced diet and adequate water intake can help your body function optimally.

Ashwagandha and Other Supplements

It's important to be mindful of how ashwagandha interacts with other supplements or medications. Combining it with sedatives or anti-anxiety medications can increase drowsiness. Always consult with a healthcare professional before combining supplements, especially if you have an existing medical condition or are on medication. Ashwagandha is also not recommended for pregnant or breastfeeding women.

Comparison of Ashwagandha vs. Common Sleep Aids


Feature	Ashwagandha (as an Adaptogen)	Melatonin	Traditional Sleep Aids (e.g., Sedatives)
Mechanism of Action	Modulates HPA axis, lowers cortisol, influences GABA receptors, balances stress response.	Resets circadian rhythm (internal clock).	Binds directly to sleep receptors, causing direct sedation.
Onset of Effects	Gradual, builds over weeks (optimal results in ~8 weeks).	Fast-acting (minutes to an hour).	Fast-acting (minutes).
Morning Alertness	Often associated with enhanced mental alertness upon waking.	Can sometimes cause morning grogginess.	Frequently causes grogginess or a 'hangover' effect.
Primary Goal	Restore overall balance and resilience to stress.	Correct timing of sleep-wake cycle.	Induce immediate sleepiness.

Conclusion: Finding Your Balance

The answer to "does ashwagandha make you tired at first?" is a nuanced yes for some, but it is not its primary or long-term function. The initial fatigue is a transient side effect as the body adjusts to the herb's calming and adaptogenic properties. By reducing chronically high cortisol levels and calming the nervous system, ashwagandha promotes a state of natural rest and resilience. The initial sleepiness can be seen as a sign that the body is finally recalibrating its stress response. For most, consistent use over several weeks yields the full benefits, which include not just better sleep, but also improved energy and focus throughout the day. Experimenting with timing, coupled with healthy lifestyle habits, can help manage this initial phase and unlock the full potential of this powerful adaptogenic herb.

It is always wise to consult a healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding, or taking other medications, to ensure it is the right choice for you. For more comprehensive information on ashwagandha's benefits and safety, the National Institutes of Health provides a detailed factsheet for health professionals.

Frequently Asked Questions

The initial drowsiness from ashwagandha is typically temporary, lasting anywhere from a few days to a couple of weeks. It often subsides as your body adjusts to the supplement's calming and adaptogenic effects.

No, ashwagandha does not always cause tiredness. As an adaptogen, it works to balance the body's systems. For some, this calming effect is more noticeable, especially at first, while for others, it provides increased energy and resilience.

The best time to take ashwagandha depends on your personal reaction. If you experience initial drowsiness, taking it in the evening might be best. If you feel energized, a morning dose could be beneficial.

Ashwagandha can interact with other medications and supplements, especially sedatives or those for thyroid and blood pressure conditions. Always consult a healthcare professional before mixing supplements to ensure safety.

Ashwagandha works gradually, with subtle effects sometimes noticed within a few weeks. Optimal benefits for stress and sleep are often seen after 8 weeks or more of consistent use.

Certain individuals should avoid ashwagandha, including pregnant or breastfeeding women, people with autoimmune conditions, and those with thyroid disorders or on specific medications. Always consult a doctor first.

As an adaptogen, ashwagandha's effect is context-dependent. Its calming properties help reduce stress, which can lead to sleepiness if you're over-stimulated. Over time, by balancing stress hormones and improving sleep quality, it contributes to more sustained energy during the day.

If you experience persistent or excessive fatigue from ashwagandha, it is best to consult with a healthcare professional to determine the underlying cause.

Ashwagandha is available in various forms, including capsules, powders, and liquid extracts. These forms often contain standardized amounts of active compounds called withanolides.