Ashwagandha: Can It Really Help with Stress, Anxiety, and Sleep?

You’ve probably seen the word “Ashwagandha” popping up a lot lately — on TikTok, Instagram, or even in supplement stores. People are saying it helps with stress, keeps you calm, and even helps you sleep better. It is important to monitor blood pressure closely when taking ashwagandha, especially if combined with medications that lower blood pressure. However, men diagnosed with hormone-sensitive prostate cancer should exercise caution, as ashwagandha's potential to increase testosterone levels may not be safe for them.

Additionally, it is important to be aware of how much thyroid hormone ashwagandha may influence, as it could potentially increase the production of thyroid hormones in the body.

Ashwagandha supplements are known for their potential benefits for stress, anxiety, and sleep, highlighting the plant’s long history of use in traditional medicine. Ashwagandha might lower blood sugar levels, so it is crucial to monitor blood sugar closely when taking it alongside diabetes medications.

But what is Ashwagandha, really? Historically, ashwagandha has been used as an ayurvedic drug in Ayurveda, a traditional Indian system of medicine. It is known for its potential benefits for various health conditions like stress, anxiety, and inflammation, although further research is needed to confirm these effects.

Does it actually work?

And why did we choose it as ashwagandha in Caerofu Stress Gummies?

Let’s break it down in a simple, no-jargon way.

What is Withania Somnifera (Ashwagandha)?

Ashwagandha, also known as Withania somnifera, is a natural herb native to India. It’s been used for thousands of years in Ayurvedic medicine — a traditional system of healing — mainly to help the body deal with stress and boost overall well-being.

Ashwagandha is also known as ‘Indian ginseng’ and has been traditionally used in Ayurvedic medicine as an adaptogen believed to help combat stress, anxiety, and improve overall resilience.

It belongs to a special group of herbs called adaptogens. Ashwagandha's potential effects on the central nervous system, particularly its ability to slow down neural activity, are noteworthy. This slowing effect raises concerns among healthcare providers regarding the use of anesthesia and other medications during and after surgery, suggesting that ashwagandha should be discontinued at least two weeks before any scheduled surgical procedures.

Adaptogens help the body “adapt” to stress. They don’t knock you out like sleeping pills or hype you up like caffeine. Instead, they work more gently — helping you stay balanced, calm, and steady, especially when life feels overwhelming. Think of them like a supportive friend for your nervous system.

What Does Ashwagandha Help With?

Research suggests that Ashwagandha may help with a few key things:

Studies suggest that ashwagandha may improve cognitive function, particularly in older adults with mild cognitive impairment and individuals with schizophrenia, impacting memory, reaction time, and task execution.

1. Stress Relief

Ashwagandha has been shown to lower cortisol, which is the hormone your body releases when you’re stressed. High cortisol can mess with your mood, sleep, energy levels, and even cause weight gain.

By helping reduce this hormone, Ashwagandha supports a calmer mind and a more balanced body — especially useful when you’re dealing with work pressure, deadlines, or just general overwhelm. This reduction in stress can also positively impact cognitive functions, improving mental performance and overall health. Additionally, ashwagandha is also being studied as a potential option in the landscape of anxiety treatments.

2. Anxiety Support for Generalized Anxiety Disorder

Many people say they feel more emotionally stable and clear-headed after taking Ashwagandha regularly. It’s not like a tranquilizer — you won’t feel drugged or sleepy — but you might notice that you’re less reactive and more at ease, even in tough situations.

An international taskforce associated with biological psychiatry recommends specific dosages of ashwagandha for managing generalized anxiety disorder.

3. Better Sleep

Because Ashwagandha helps to calm your nervous system, it may help you fall asleep more easily and stay asleep longer.

It’s especially helpful if you struggle with a racing mind at night or find it hard to “switch off.” Instead of forcing sleep, it gently relaxes your body, creating the right conditions for restful, deep sleep.

4. Balance Female Hormonal Health

Ashwagandha can play a role in supporting hormone balance — especially for women. It helps regulate cortisol, which has a domino effect on other hormones like estrogen, progesterone, and thyroid hormones.

For women dealing with hormonal imbalances, PCOS, irregular periods, or mood swings related to PMS, ashwagandha may help by creating a calmer internal environment. Less stress = more balanced hormones = more stable energy, mood, and even better skin.

However, ashwagandha may increase thyroid hormone levels, potentially leading to too much thyroid hormone when taken with thyroid hormone pills. Ashwagandha might increase the production of thyroid hormones in the body, and combining it with thyroid hormone medications could lead to an excessive amount of thyroid hormone, so it is crucial to monitor how much thyroid hormone is being produced.

While it’s not a miracle cure, it’s a gentle, natural support that works best when taken consistently.

What Does the Science Say? Insights from Placebo Controlled Clinical Trials

Several studies have shown promising results:

• A 2019 study found that people who took Ashwagandha for 8 weeks had significantly lower stress and better sleep quality than those who didn’t.

• Another randomized controlled trial showed reduced anxiety levels in participants who took Ashwagandha extract daily.

• A randomized clinical trial also found significant reductions in stress and anxiety among participants taking Ashwagandha.

• Most importantly — no major side effects were reported, even after weeks of use.

Researchers believe Ashwagandha works by regulating chemical signals in the brain and balancing stress hormones in the body. It is important to note that ashwagandha might interact with diabetes medications, so monitoring blood sugar levels closely is crucial to avoid them dropping too low. That’s why you’ll see it more and more in calming teas, adaptogen blends, and ashwagandha supplements like ours.

Will There Be Any Side Effects?

For most people, Ashwagandha is well-tolerated and doesn’t cause significant side effects. It’s a gentle herb that supports your body’s natural stress response, so you won’t feel groggy or dependent on it like you might with sleep aids or melatonin.

In rare cases, some individuals might experience mild digestive discomfort or slight drowsiness, especially when taking higher doses. But these reactions are uncommon and usually temporary.

Is It Safe?

Yes — Ashwagandha is considered safe for most people and non-addictive when taken in normal amounts.

The American Herbal Pharmacopoeia has published a monograph highlighting potential risks associated with ashwagandha, particularly for pregnant women.

It doesn’t leave you feeling groggy the next day like melatonin or sleeping pills sometimes do. That’s one of the reasons we love it so much — you can take it regularly without building a dependency.

However, ashwagandha may stimulate the immune system, potentially exacerbating symptoms in individuals with systemic lupus erythematosus and other autoimmune diseases.

That said, as with any supplement, if you’re pregnant, breastfeeding, or have a medical condition, it’s always a good idea to check with your doctor first.

Why We Use Standardized Ashwagandha Root Extract in Caerofu Stress Gummies

At Caerofu, we designed our stress gummies for people just like us — busy, often overwhelmed, sometimes anxious, and looking for a natural way to feel better.

We chose Ashwagandha root extract because:

• It helps reduce stress and calm the mind

• It supports better sleep without making you feel knocked out

• It works beautifully alongside chamomile, another calming ingredient in our gummies

• It’s non-habit-forming and safe for everyday use

• It can enhance physical performance and fitness, particularly in healthy adults

Our goal was to create something that helps your body relax — not force it. When you chew a Caerofu gummy about 20 minutes before bed (or even during a stressful day), you’re giving your system a gentle nudge toward calm.

How to Use Ashwagandha (the Easy Way)

The easiest way to take Ashwagandha? Eat a gummy 😋

With Caerofu, there’s no need to boil herbs, mix powders, or swallow giant capsules. Just pop one delicious gummy before bed — or anytime you feel tension creeping in — and let the natural ingredients do their thing. Withania somnifera, commonly known as ashwagandha, is a versatile adaptogen with various health benefits.

Want to make it part of a calming ritual? Try this:

• Take one Caerofu gummy

• Dim the lights

• Put your phone aside (yes, even TikTok)

• Do some deep breathing or journaling

• Let your body and mind unwind

It’s a small habit, but it can create a big shift in how you feel.

Future Research Directions

While ashwagandha has shown promise in various studies, there’s still a lot we don’t know. Future research should focus on its therapeutic efficacy in reducing stress and anxiety, as well as its impact on cognitive function and sleep quality. Randomized controlled trials and double-blind placebo-controlled studies are essential to fully understand how ashwagandha affects conditions like generalized anxiety disorder, bipolar disorder, and even breast cancer.

Final Thoughts

Life is stressful — we get it. Whether it’s school, work, relationships, or just daily responsibilities, it can feel like your brain is always on.

Ashwagandha isn’t a magic cure, but it is a gentle, proven way to support your mental and emotional health. And when combined with calming herbs like chamomile, it becomes a powerful ally for anyone who struggles with anxiety or sleep. While there is some scientific evidence supporting ashwagandha's benefits, more research is needed to fully understand its therapeutic potential.

That’s why we included it in Caerofu ByeBye Stress Gummies — so you can find a little moment of calm, even on your busiest days.

Try Caerofu for Yourself

If you’ve been curious about Ashwagandha and want a natural way to de-stress, unwind, and sleep better — without harsh chemicals or melatonin — try Caerofu today.

• 100% plant-based

• No melatonin

• Gentle & safe for everyday use

This isn’t just about sleep — it’s about peace of mind.
And you deserve that.