Woman in insomnia.

Taking ashwagandha before bed might be the missing piece in your ‘sleep disaster’. And here’s a controversial take: if your brain won’t shut up at night, it could be your fault.

Think about it. Day after day of overstimulation, caffeine, and late-night scrolling… what did you think was going to happen? The brain isn’t a machine that just shuts off because you said so. It learns. And if it’s learned chaos, you’re going to get chaos at 1 a.m.

Let’s break down why your brain won’t relax and how to fix it.

Why Your Brain’s Tired but Still Won’t Shut Up?

You’re tired. Like, falling-asleep-in-meetings tired. But the moment your head hits the pillow, your brain suddenly wants to get up and hold a concert or replay that awkward convo from last week.

This happens when:

  • Your body says sleep, but your brain is on Red Bull.
  • Stress hormones like cortisol are high.
  • You’ve trained your brain to associate bedtime with overthinking, not resting.

It’s a mismatch between physical exhaustion and mental chaos.

What are The Factors of You Still Can’t Sleep Even When You're Tired?

Causes of insomnia.

Stress, Anxiety, and Voice in Your Head

Let’s break it down. Stress and anxiety mess with your sleep because:

  • They keep your nervous system in “alert mode.”
  • Cortisol (your stress hormone) stays high.
  • Your thoughts refuse to shut up.

Think of your body like a car. Sleep is the garage. But stress? It’s the engine still running even when you’re parked.

This is where ashwagandha benefits sleep. It lowers cortisol naturally, calms the nervous system, and gives your brain a signal to chill. So yes, taking ashwagandha before bed is like telling your mind: "Shhh, we’re done for the day."

Overthinking at Night?

Nighttime is when your brain thinks it’s a great time to panic about things that don’t matter. Like that thing you said in 2014. This is called rumination. It keeps your brain busy when it should be offline.

Try this:

  • Journal before bed (yes, even just 3 lines).
  • Meditate or do deep breathing.
  • Use ashwagandha before bed to gently help your mind slow down.

Depression

Here’s the truth: up to 90% of people with depression also have sleep issues. So, it is not just about being sad, it is chemical.

Depression affects:

  • Your body clock (a.k.a. circadian rhythm).
  • Hormones that regulate sleep.
  • Daytime energy levels, making you nap but ruin your night sleep.

The Medications That You’re Taking

If you started having sleep problems after switching meds, it might not be a coincidence.

Watch out for:

  • Antidepressants
  • Anti-seizure meds
  • Over-the-counter decongestants

Important: Always check with your doctor. But in the meantime, adding something gentle (like ashwagandha before bed) can support your sleep without clashing with prescriptions.

Still Drinking Coffee at 4 p.m.? Girl, Why?

Caffeine stays in your system for hours. Think you’re fine? You’re not.

  • The half-life of caffeine is 5 hours. That means if you drink coffee at 4 p.m., it’s still partying in your system at 9 p.m.
  • Even 200 mg (one big cup) can mess with your sleep.

Try this:

  • Stop caffeine after lunch.
  • Replace with calming tea.

Naps

People say napping ruins sleep. That’s only half true.

Good naps:

  • Are under 30 minutes.
  • Happen before 3 p.m.

Bad naps? They’ll have you lying awake at 2 a.m., staring at the ceiling.

Screens

Phones and TVs aren’t just distractions. They’re sleep killers.

Blue light:

  • Tricks your brain into thinking it’s daytime.
  • Blocks melatonin (your sleep hormone).
  • Makes it harder to feel sleepy.

Want better sleep?

  • No screens 1–2 hours before bed.
  • Use blue light glasses if needed.

The Truth About Your Body Clock (In Malaysia)

Your circadian rhythm is like your internal alarm clock. It tells your body when to wake up and when to sleep.

In Malaysia, where sunrise is around 7 a.m. and sunset is around 7 p.m., your natural rhythm is already in a nice balance. But staying indoors, sleeping in, or using too much artificial light can throw it off.

Tips to reset your Malaysian body clock:

  • Get sunlight by 9 a.m.
  • Sleep before midnight.
  • Avoid long weekend lie-ins.

You Might Have a Sleep Disorder and Not Know It

Some people blame stress when they actually have something more serious going on. Here’s what to look for:

  • Sleep apnea: breathing stops and starts. You wake up tired.
  • Restless legs: weird leg feelings make you move all night.
  • Post-COVID insomnia: yep, it’s real.
  • Delayed sleep phase syndrome: you're naturally wired to fall asleep late.

A study looked at 236,379 people who had COVID-19 and found that around 5% struggled with insomnia. Among those with severe cases who needed hospitalization, up to 10% faced sleep problems.

Let’s Talk About Ashwagandha

Ashwagandha roots.

Ashwagandha before bed benefits to sleep in a few powerful, proven ways:

  • Lowers stress and cortisol (so you can actually relax).
  • Supports a calmer nervous system.
  • Balances hormones that control sleep.

Studies show people who took ashwagandha for 8 weeks fell asleep faster, stayed asleep longer, and woke up feeling better.

How to Use Ashwagandha Before Bed for Real Results

Ashwagandha is easy to use, but don’t expect it to fix things in one night.

Here’s how to do it right:

  • Take it consistently every night.
  • Use capsules, tea, or powder form.
  • Look for KSM-66 or root extract (high quality stuff).
  • Give it 2 to 4 weeks. Trust the process.

And remember: ashwagandha before bed only works if the rest of your habits don’t sabotage your sleep.

But, Is Insomnia a Mental Health Issue?

Wondering if insomnia is actually a mental health condition? According to the National Alliance on Mental Illness, it’s pretty rare for insomnia to stand alone as a medical or mental health problem.

More often than not, insomnia is a symptom rather than the main issue. It usually shows up because of another condition like anxiety, depression, or PTSD or because of lifestyle and environmental factors. Think of things like a stressful job, irregular work hours, or even your living situation.

Bottom Line

Being tired but unable to sleep isn’t a small issue. It’s a sign that your mind and body are out of sync. Whether the cause is emotional, hormonal, or simply lifestyle-related, the solution starts with understanding.

Resetting your rhythm, reducing stress, and building better habits takes effort, yes but it’s possible. And if you’re looking for a gentle, natural support system, ashwagandha before bed in a way that feels both modern and deeply rooted in tradition.