Ashwagandha vs Melatonin

for sleep

Stronger evidence: Melatonin

Stronger effect: Melatonin

Safety: Ashwagandha has the more serious interaction profile (moderate vs uncertain).

For sleep, Melatonin has the stronger evidence grade.

grade C low certainty

small, early-stage effect on sleep

grade B moderate certainty

reduces time to fall asleep; best for circadian timing

0.5–3 mg

sources: PMID:00000002 · PMID:00000006