Ashwagandha (Withania somnifera) is a medicinal plant commonly used to relieve stress, boost energy, and improve sleep. You can take ashwagandha at any time of day, as there isn’t strong evidence showing the best time to take it.
However, some people may find it better to take ashwagandha in the morning or at night, depending on their goals and how their body responds to the supplement.
Research suggests ashwagandha may help regulate your levels of cortisol, also known as the stress hormone. Cortisol also affects your energy, focus, sleep, immune system, sexual health, and how your body recovers. This means ashwagandha might affect all of these things.
Some people take ashwagandha in the morning to improve focus and energy and lessen anxiety. Taking ashwagandha in the morning may:
- 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, had 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, focus, alertness, and decision-making. Participants also felt less tension and tiredness.
- Increase strength: In a 2018 study, taking 500 milligrams of ashwagandha every morning for 12 weeks helped participants get stronger in certain exercises. However, this study only included people assigned male at birth.
Ashwagandha can upset your digestion. Take it after a snack or breakfast to reduce digestive side effects.
If you don’t notice benefits after about a month, consider taking it at night or splitting the dose.
Ashwagandha may help relieve stress, so taking it at night before bed could help you wind down and get better rest.
You can try taking ashwagandha at night to relax and sleep better, and see if it helps. Taking ashwagandha at night may help:
- Promote relaxation: In a 2023 study, people who took ashwagandha at night for 60 days felt 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 can cause digestive side effects like stomach upset, diarrhea, nausea, and vomiting. Taking it with food may help reduce these side effects.
- Take it consistently for up to three months: Consistency matters more than the timing. So, pick a time of day you are least likely to miss. Effects usually appear after about a month, but sometimes it may take longer.
- Don’t take it for more than three months: There isn’t enough evidence on the long-term effects of ashwagandha. For safety, it’s best to limit use to three months. If you want to take it 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 split the dose between morning and night.
- Check for medication interactions: Ashwagandha can affect medicines for thyroid, blood pressure, or blood sugar. Talk to your doctor before taking it if you take any other medications or supplements.
- Watch for serious side effects: Ashwagandha can sometimes cause serious side effects, including allergic reactions or liver and thyroid conditions. If you feel unwell, see your doctor.
