Stress hormones have a natural rhythm in the body. Cortisol, which is sometimes termed the “stress hormone,”, is one of the most significant of these hormones. Cortisol levels are usually highest in the morning to help you wake up and slowly drop throughout the day so your body can relax and get ready for sleep. But modern life, working late at night, not getting enough sleep, and being under a lot of stress all the time can throw off this cycle and keep cortisol levels high at night.
Ashwagandha is an adaptogenic plant that is commonly used in Ayurveda and has been getting a lot of attention as a natural way to help keep cortisol levels healthy. It is known to assist the body in dealing with stress and encourage relaxation, which may be especially helpful when cortisol levels rise in the evening.
Getting to Know Evening Cortisol
Cortisol levels in a healthy body change throughout the day. It goes up in the morning and slowly goes down as the day goes on. When cortisol levels stay high at night, they can cause several problems:
- Hard time getting to sleep
- Sleep that is restless or broken
- Worry or rushing thoughts at night
- More tiredness the next day
- Bloating and pain in the stomach
Chronic stress, too much caffeine, unhealthy sleep patterns, and long hours at work are just a few of the things that might raise cortisol levels at night. High cortisol levels at night prevent the body from transitioning into a relaxed state, which is essential for sleep and recovery.
What Ashwagandha Does
Adaptogens are substances that help the body deal with physical and emotional stress. Ashwagandha is one of these. Withanolides are bioactive chemicals in the plant that affect how the body responds to stress.
There are several ways that ashwagandha can keep cortisol levels in check:
1. Controls how the body reacts to stress: Ashwagandha better regulates the HPA axis, also known as the hypothalamic-pituitary-adrenal axis. This system affects how the body reacts to stress and how much cortisol it makes. By stabilising this mechanism, the herb may help keep cortisol levels stable in the evening.
2. Helps you feel relaxed and calm: The herb is good for the neurological system and might help you feel less anxious and stressed. This soothing impact helps the body get ready for sleep at night.
3. Makes sleep better: Research indicates that Ashwagandha may enhance sleep quality and alleviate insomnia symptoms. Cortisol levels that are lower at night allow the body to release sleep chemicals, such as melatonin, more easily.
4. Helps keep energy levels balanced: Ashwagandha may also help you feel less tired and have more energy during the day by controlling cortisol levels.
When is the best time to take Ashwagandha?
When you take Ashwagandha can affect how well it helps balance cortisol levels.
If you want to lower your evening cortisol levels, it’s best to eat in the evening or at night.
- Use at Night: Taking Ashwagandha after dinner or 30 to 60 minutes before bed may assist your nervous system in relaxing and lessen your stress levels at night. This timing helps you relax and sleep better.
- Divided Dosage: Some people feel better when they take smaller dosages twice a day, once in the morning and once at night. This method might help keep your stress levels steady all day long.
- With food: People typically take ashwagandha with meals or warm milk to help their bodies absorb it better and lower the risk of stomach problems.
How to Use Ashwagandha Safely and What to Watch Out For
Even though many people think Ashwagandha is safe, it should still be used with care.
Dosage Suggestions: The usual dose of standardised extract is between 300 and 600 mg per day, but the exact amount can change based on the supplement.
Possible Side Effects
Some people may have moderate side effects like:
- Stomach ache
- Sleepiness
- Stomach problems
- Most of the time, these symptoms are minimal and go away quickly.
Who Needs to Be Careful
Some people should talk to a doctor before taking Ashwagandha, such as
- Women who are pregnant or nursing
- People who have autoimmune diseases
- People who take sedatives or thyroid medicines
- People who have other health problems
- Taking the herb alongside other soothing supplements or medicines may make the sedative effects stronger, which can be particularly concerning for people who take sedatives or thyroid medicines, as it may lead to increased drowsiness or other adverse effects.
In conclusion, It’s crucial to keep your evening cortisol levels in check for good sleep, balanced energy, and general health. Having high levels of cortisol at night can throw off the body’s natural cycle and lead to stress, tiredness, and inadequate sleep.
Ashwagandha is a natural way to help with stress and get the body’s cortisol cycle back in balance. This traditional herb may help lower high evening cortisol levels by modulating the stress response system, encouraging relaxation, and making sleep better. Ashwagandha can be a useful part of a holistic plan that also includes proper sleep habits, stress management, and a balanced lifestyle if you use it at the right time and in the right amounts.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
