Can Ashwagandha Help You Stay Calm During the Holidays?
The holiday season is often painted in warm, joyful tones—sparkling lights, cozy gatherings, and the scent of cinnamon in the air. But behind the scenes, many of us feel the pressure building: extra commitments, family dynamics, financial worries, and schedules packed to the brim. It’s no surprise that our stress levels can skyrocket, and restful sleep may become a rare luxury during this time of year.
If the season has you feeling more frazzled than festive, it might be time to turn to a time-honored remedy: ashwagandha. This adaptogenic herb has been used for centuries to ease stress, promote relaxation, and support better sleep—exactly the kind of help many of us need during the holidays.
What Exactly Is Ashwagandha?
Ashwagandha (pronounced ash-wa-GON-da) is a small, evergreen shrub native to regions of Asia, Africa, and parts of Europe. Also known as Indian ginseng or winter cherry, this plant has deep roots in Ayurvedic medicine, where it’s been valued for its ability to bring balance to the body and mind.
What makes ashwagandha particularly special is its classification as an adaptogen. Adaptogens are natural substances that help the body adapt to stress—physically, mentally, and emotionally. In short, they help bring your system back into a state of equilibrium, which can be especially helpful when you’re feeling stretched thin.
The Holiday Helpers: Sleep and Stress Relief
Whether you’re hosting holiday dinners or braving the crowds at the mall, stress and sleep disruption are common seasonal side effects. Fortunately, research supports ashwagandha’s ability to tackle both.
1. A Natural Sleep Aid
Multiple human studies have shown that ashwagandha can improve the quality and duration of sleep. One clinical trial comparing ashwagandha supplements with a placebo found that participants who took the herb experienced significantly better sleep—with no negative side effects.
It appears that ashwagandha doesn’t just help you fall asleep; it also promotes deeper, more restorative rest. This means you’re more likely to wake up feeling refreshed instead of groggy—which is a gift in itself during busy holiday mornings.
2. A Calming Companion for Stress and Anxiety
Ashwagandha has also earned a reputation for its ability to reduce stress and ease anxiety. A growing body of evidence, including several meta-analyses, has shown consistent reductions in stress levels among participants who took ashwagandha compared to those given a placebo.
What’s going on behind the scenes? Ashwagandha may work by boosting serotonin, the brain’s feel-good neurotransmitter, while reducing cortisol, the stress hormone. In other words, it helps your body dial down the stress response and replace it with a greater sense of calm and emotional resilience.
How to Take Ashwagandha Safely
Ashwagandha is available in many forms, but oral supplementation—often in the form of powders, capsules, or tinctures—is the most common for stress and sleep support.
There’s no universal standard dose, but a commonly recommended amount is 1,000 mg per day, split into two doses of 500 mg each. Most research suggests ashwagandha is safe for short-term use (up to three months).
Important: Always consult your healthcare provider before adding any new supplement to your routine. Ashwagandha may not be appropriate for people who are pregnant or breastfeeding, or those with autoimmune conditions, thyroid issues, or liver disease.
What About Side Effects?
Generally, ashwagandha is considered well tolerated when taken as directed. However, like any supplement, it can cause side effects in some people. These are usually mild and may include:
- Upset stomach
- Diarrhea
- Nausea
- Vomiting
- Headaches
If you experience any of these, stop taking the supplement and talk to a healthcare professional.
Creative Ways to Add Ashwagandha to Your Routine
Ashwagandha’s earthy taste and flexible form make it easy to work into your daily life, especially during the colder months. Here are a few fun and festive ways to try it:
- Sip Your Stress Away: Whip up a calming mug of Moon Mylk—a warm, plant-based drink featuring ashwagandha, cinnamon, cardamom, and nutmeg. Perfect before bed or after a long day of errands.
- Steep a Simple Tea: Brew dried ashwagandha root or leaves for a cozy herbal tea. Add honey or lemon to taste.
- Pamper with Products: Look for body oils, lotions, or bath salts infused with ashwagandha for an end-of-day wind-down that supports both body and mind.
- Sprinkle It In: Stir ashwagandha powder into smoothies, energy bites, chia puddings, or even homemade salad dressings for a subtle wellness boost.
- Stick to Supplements: For ease and precision, try capsules, gummies, or tinctures. They’re perfect if you’re not into DIY or just want a consistent dose.
The Gift of Calm
The holidays are meant to be joyful, but they often come with a fair share of stress. Ashwagandha offers a gentle, time-tested way to ease the mental load, improve sleep, and help you savor the season a little more fully. Whether you’re sipping it in your evening tea or enjoying its benefits through a soothing skincare ritual, this humble herb might just be your new favorite holiday companion.
After all, in a season that’s all about giving, why not give yourself the gift of calm?
