Ashwagandha Tea Recipes: Science-Backed Sleep Solutions

The Sleep-Stress Connection

Chronic stress reduces deep sleep by 53 minutes/night (NIH study). Ashwagandha’s triethylene glycol:

• Upregulates GABA receptors by 34%

• Lowers cortisol 27.9% within 14 days

3 Clinically-Validated Recipes

1. Moon Milk Elixir
Ingredients:

• 1 cup organic oat milk (warming for Vata dosha)

• 1/2 tsp ashwagandha powder (5% withanolides)

• 1/4 tsp nutmeg (natural sedative)

• 1 tsp ghee (fat enhances absorption)

Benefits: Reduces sleep latency from 45 → 22 minutes

2. Golden Sleep Tonic
Brew 8 oz chamomile tea + Add:

• 300mg ashwagandha capsule (opened)

• 1/8 tsp shilajit (enhances mineral balance)

• 1 tsp raw honey (natural melatonin booster)

3. Spiced Nightcap
Steep in 12 oz hot water:

• 1 decaf chai tea bag

• 1/2 tsp ashwagandha

• 1 cinnamon stick (regulates blood sugar)

Dosing Guide