In the quest for optimal performance and recovery, athletes and fitness enthusiasts often overlook the critical role of sleep. Sleep is a cornerstone of recovery. During the deeper stages of sleep, the body goes to work repairing muscle tissue and synthesizing protein. Among the myriad natural supplements garnering attention in sports circles, Ashwagandha, an ancient medicinal herb, has emerged as a promising ally.
Ashwagandha, scientifically known as Withania somnifera, has been traditionally used in Ayurvedic medicine to promote relaxation and sleep. The potential sleep-enhancing benefits of Ashwagandha may significantly bolster athletic performance. By possibly improving sleep quality and duration, it may expedite muscle recovery and protein synthesis essential after intense training or competitions. Additionally, better sleep could sharpen cognitive functions like focus and reaction time, crucial in sports. Moreover, its potential adaptogenic properties might help athletes manage high-stress situations common in sports, mitigating stress-induced sleep disturbances and thereby possibly improving athletic performance.
Modern research using the KSM-66 Ashwagandha root extract validates these claims using gold-standard clinical trials. A few of them are listed below:
A study published in the Journal of Ethnopharmacology demonstrated that an 8-week supplementation with KSM-66 Ashwagandha resulted in a 33.50% decrease in sleep onset latency and an 11.30% increase in sleep efficiency, significant when compared to placebo. The study also demonstrated that KSM-66 Ashwagandha produced a 45.30% increase in sleep quality, significant when compared to placebo.1
In a study published in Cureus, a 10-week supplementation with KSM-66 Ashwagandha produced a 30.32% decrease in sleep onset latency, a 10.39% increase in sleep efficiency, significant when compared to placebo. The study also demonstrated that KSM-66 Ashwagandha produced a statistically significant increase when compared to placebo.2
In another published study, participants supplemented with KSM-66 Ashwagandha demonstrated a 33.59% decrease in the sleepiness scale, indicating improved and better quality of sleep. KSM-66 Ashwagandha also showed a 53.13% reduction in mental alertness on rising score, signifying better alertness and less drowsiness upon rising.3
Multiple studies have shown that higher levels of stress affect the sleep cycle and may reduce the quantity of good sleep an individual gets.
A published study demonstrated that an 8-week supplementation of KSM-66 Ashwagandha resulted in a 32% reduction in serum cortisol, and a 46.01% decrease in the sleep quality score, indicating better sleep.4
KSM-66 Ashwagandha has shown promise in enhancing sleep quality and duration, which are crucial for athletes’ recovery and performance. By potentially reducing sleep onset latency and stress, and improving sleep efficiency, it may offer a natural solution for better muscle recovery, cognitive function, and stress management for athletes and gym-goers alike.
References: