Ashwagandha Sleep Tonic - The Good Roots Blog
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Ashwagandha Sleep Tonic

AsWHAT? Classified as an adaptogen; that helps the body manage stress. Ashwagandha has been used for over 3000 years to relieve stress, increase energy levels and improve concentration.

So what does science say about ashwagandha?

  • Can reduce blood sugar levels ; human studies found that ashwagandha successfully reduced blood sugar levels for both healthy people and people with diabetes (1,2,3,4) .
  • Can reduce cortisol (stress hormone) levels ; (5,6) one study found that compared to the control group , adults who was chronically stressed and supplemented with ashwagandha had a reduction in cortisol from up to 30% (1).
  • May reduce stress and anxiety; over a 60 day study with a group of 64 adults suffering with chronically stress, the group that supplemented with ashwagandha reported a 69% average reduction in anxiety and insomnia while only 11% average reduction was reported by placebo (not supplemented) group (5).
  • May boost memory; even though ashwagandha was use for boosting memory in the traditional Ayurvedic practices, there is not enough studies done on humans to conclude this.

Personal Experience:

I’ve always struggled dealing with stressful situations and initially started drinking ashwagandha with my matcha lattes during stressful time periods and it has helped calm me down to an extent. When I found out that I had PCOS (Polycystic Ovarian Syndrome) and that stress worsens your symptoms, I started drinking ashwagandha once almost every day. After about 2-3 months most of my symptoms were gone and of course it was NOT JUST because I was drinking ashwagandha but I suspect it had a part to play in managing my cortisol (stress hormone) levels.

Why did I choose to use almond milk specifically in this recipe? Almonds contain tryptophan; an essential amino acid that promotes good sleep.

Ashwagandha like any other adaptogens can be pricey but remember a little goes a long way. Since everyone reacts difference to adaptogens start with a small amount and slowly increase dosage with time. Recommended dosage is ¼ teaspoon – 1 teaspoon daily. Drink about one hour before bedtime or enjoy as a calming drink anytime of the day.

CAUTION: If you are pregnant please consult with your practitioner before taking any adaptogens. Even though it is herbal, one can never be too careful

Serves: 1

  • 1 cup almond milk
  • 1 tsp ashwagandha powder
  • 2 pinches cloves
  • 2 pinches nutmeg
  • 1 tsp cinnamon
  • 1 tsp vanilla powder
  • 1 pinch Himalayan salt
  • 1 tsp honey, or to taste *



1. Blend all the ingredients together in a blender.

2. Pour into a saucepan and heat up over high heat on the stove top until boiling and frothy.

3. Pour into a cup and sprinkle with dried edible flowers or cinnamon.

*substitute the honey for agave, 1 medjool date, mayple syrup or granule sweetner of choice.


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