Daily Winter Rituals: Morning and Evening Habits for Seasonal Wellness

Morning & Evening Habits for Seasonal Wellness

Winter invites us into a natural rhythm of restoration and reflection. At Sacred Plant Co, we understand that wellness during the colder months isn't about fighting against the season's quiet energy, it's about working with it through intentional daily rituals that honor both ancient wisdom and modern science. Our approach is rooted in regenerative agriculture, where every herb we cultivate returns more to the soil than it takes, building microbial diversity and nutrient density that translates directly into the potency of your winter wellness practice.

The herbs we'll explore in this guide come from farms that practice Korean Natural Farming methods, composting systems that feed soil biology rather than bypassing it, and harvesting protocols that respect plant lifecycles and ecological timing. This regenerative foundation means you're not just consuming herbs, you're participating in a system that heals land, supports biodiversity, and produces botanicals with the concentrated vitality that winter demands.

Understanding Winter's Biological Rhythm

Winter isn't simply a season of cold, it's a distinct biological phase that affects every system in your body. Research from the American Heart Association demonstrates that circadian rhythms regulate metabolism, vascular function, cardiac performance, and inflammatory responses across 24-hour cycles, and these rhythms shift with seasonal changes in light exposure and temperature.

Morning sunlight exposure within the first hours of waking increases early-day cortisol release (the ideal time for elevated cortisol), prepares the body for sleep later that night, and positively influences immune system function, metabolism, and focus during the day. In winter, when daylight hours are limited and mornings are darker, establishing consistent morning rituals becomes even more critical for maintaining hormonal balance and energy throughout the day.

Evening rituals serve the complementary function of signaling to your body that the active day is ending. Studies have found that daylight exposure increases sleep duration, improves sleep quality, and aids in getting to sleep earlier, but winter's early sunsets mean we must be more intentional about creating evening practices that support this natural transition.

Morning Rituals: Awakening with Intention

The Foundation: Light and Breath

Your winter morning begins before you reach for any herb or tonic. Natural light hits your eyes and signals the suprachiasmatic nucleus in your brain, the master clock for your circadian rhythm, with morning sunlight boosting serotonin production and suppressing melatonin. Even on cloudy winter mornings, stepping outside for 10-20 minutes provides significantly more light than any indoor environment.

Pair this light exposure with five minutes of intentional breathwork. Deep breathing in cold air stimulates the vagus nerve, which regulates the parasympathetic nervous system and helps balance your stress response for the day ahead. This simple combination—light and breath—sets the hormonal foundation that makes herbal support more effective.

Warming Morning Tonic: Holy Basil Chai

After establishing your light and breath practice, move into your herbal morning ritual with warming, energizing botanicals. Holy Basil (Tulsi) has been revered in Ayurvedic medicine for thousands of years as a sacred adaptogen that promotes resilience and clarity at the start of the day.

Tulsi Chai Tea

$11.81

Hand-ground blend of holy basil, cinnamon, ginger, and cardamom. Moderate caffeine from black tea supports gentle morning energy while adaptogenic compounds help balance your stress response. Regeneratively grown and lab-tested for purity.

Explore Tulsi Chai

Morning Preparation Method: Bring 8 ounces of water to a rolling boil, then reduce to a simmer. Add 1-2 teaspoons of Tulsi Chai and let it simmer gently for 5-7 minutes to extract the full spectrum of compounds. Strain and add a splash of your preferred milk (dairy or plant-based) and a touch of raw honey if desired. The warming spices help stimulate circulation, while the holy basil provides adaptogenic support without the jittery effects of coffee alone.

This morning tea works synergistically with your natural cortisol awakening response. Rather than creating an artificial spike, the moderate caffeine and adaptogenic herbs support your body's natural morning hormone patterns, providing sustained energy that carries through to midday.

Grounding with Adaptogens

For those who prefer a caffeine-free morning or want additional adaptogenic support, Ashwagandha offers profound benefits for winter resilience. Clinical research demonstrates that Ashwagandha root extract significantly reduces serum cortisol levels (P < 0.0001) and improves sleep quality in stressed adults, but its morning benefits extend beyond stress reduction.

Ashwagandha Root

Starting at $14.36

Premium Withania somnifera root from regenerative cultivation. Known for supporting balanced cortisol response, sustained energy, and immune resilience. Can be used morning or evening depending on your needs.

Discover Ashwagandha

Morning Ashwagandha Milk: This traditional Ayurvedic preparation provides grounding energy without sedation. Warm 8 ounces of milk (dairy or oat milk works best for creaminess) in a small saucepan. Add 1 teaspoon of Ashwagandha root powder, 1/4 teaspoon of cinnamon, a pinch of cardamom, and 1/2 teaspoon of ghee or coconut oil. Whisk continuously as it heats, then strain if desired and sweeten lightly with honey. The healthy fats help with absorption of fat-soluble compounds in the ashwagandha.

Research indicates that Ashwagandha supplementation augments desirable body composition changes from strength training and positively impacts food cravings under chronic stress, making it an excellent addition to a winter morning routine when motivation and metabolic function can lag.

Movement to Match Your Chronotype

The best time to exercise depends on chronotype—whether you're a morning lark or night owl—with clinical trials finding that morning or early afternoon exercise can push rhythms toward an earlier schedule, while evening activity tends to delay the clock. Winter mornings are ideal for gentle movement that generates internal heat without overtaxing your system.

Consider 15-20 minutes of:

• Sun Salutations: This yoga sequence literally greets the sun (even when it's hidden behind clouds) and generates warmth through flowing movement
• Qi Gong: Slow, deliberate movements that cultivate internal energy and support circulation to extremities
• Brisk Walking: Combined with your morning light exposure, walking provides both the circadian signal your body needs and gentle cardiovascular activation

Midday Check-In: Maintaining Energy

The winter afternoon often brings an energy dip, partly due to reduced afternoon sunlight and partly due to natural circadian patterns. There's a peak time for almost every physiological process, and the timing of feeding and physical activity help entrain the body's clocks so they're in sync.

Rather than reaching for another coffee, consider a midday ritual that supports sustained energy:

• Light Exposure: Step outside for 10-15 minutes of afternoon light, which serves as a second anchor point for your brain and body to maintain circadian consistency and reduces some of the ill effects of late-night brightness from artificial sources
• Herbal Infusion: A second cup of Tulsi Chai or a blend of peppermint and rosemary provides mental clarity without disrupting evening sleep
• Protein-Rich Snack: Pair your afternoon tea with nuts, seeds, or a small portion of protein to stabilize blood sugar through the evening hours

Evening Rituals: Preparing for Deep Rest

Creating the Transition

The evening ritual begins 2-3 hours before your target bedtime. Avoiding artificial light in the evening helps prevent disruption to the suprachiasmatic nucleus, maintaining better regulated mood through limbic brain regions responsible for anxiety and motivation, and monoamine neurotransmitters responsible for mood hormones like dopamine and serotonin.

Dim overhead lights and switch to warm-toned lamps. If you use screens during this time, enable blue light filters or wear blue-blocking glasses. This isn't perfectionism—it's supporting the biological mechanisms that prepare you for restorative sleep.

Calming Evening Elixir: Ashwagandha Moon Milk

The same Ashwagandha that can provide grounding morning energy also serves as one of winter's most valuable evening allies. Ashwagandha root extract has been shown to improve sleep quality in stressed adults, with significant improvements in participants receiving even low doses (250mg) compared to placebo groups.

Traditional Moon Milk Recipe: Warm 8 ounces of full-fat milk (dairy provides tryptophan, but full-fat coconut milk works for plant-based diets) in a saucepan over low heat. Add 1 teaspoon Ashwagandha powder, 1/2 teaspoon ground turmeric, 1/4 teaspoon cinnamon, a small pinch of black pepper (to enhance turmeric absorption), and 1 teaspoon of ghee or coconut oil. Whisk continuously as it heats to prevent clumping. Strain if desired, sweeten with a small amount of honey or maple syrup, and sip slowly 30-60 minutes before bed.

The ritual of preparation is as important as the herbs themselves. The slow whisking, the rising steam, the aromatic spices—these sensory experiences signal to your nervous system that the day's demands are complete and rest is approaching.

Reishi: The Mushroom of Spiritual Potency

While not technically an herb, Reishi mushroom (Ganoderma lucidum) deserves a place in winter evening rituals for its unique calming and immune-supporting properties. In Traditional Chinese Medicine, Reishi is classified as a superior tonic that nourishes the spirit (Shen) and promotes peaceful sleep.

Reishi Mushroom

Starting at $38.85

Wild-harvested Ganoderma lucidum dried at low temperatures to preserve bioactive compounds. Known for calming the mind, supporting immune function, and promoting deep, restorative sleep. Perfect for evening decoctions.

Explore Reishi

Reishi Evening Decoction: Unlike most herbs that can be steeped as tea, Reishi requires decoction (simmering) to extract its beneficial compounds. Add 5-7 grams of dried Reishi (about 2-3 medium slices) to 3 cups of water in a saucepan. Bring to a boil, then reduce heat and simmer gently for 30-60 minutes. The liquid should reduce by about half and take on a deep amber color. Strain and drink 1-2 hours before bed. You can add a small amount of honey or combine with other evening herbs like chamomile or passionflower for enhanced effects.

Reishi's polysaccharides and triterpenes work differently than sedative herbs—rather than forcing sleep, they help calm mental activity and support the parasympathetic nervous system, making the transition to sleep more natural and the sleep itself more restorative.

The Evening Wind-Down Sequence

Beyond herbal support, structure your evening with consistent signals that tell your body it's time to rest:

1. Digital Sunset (8:00 PM): Power down work devices and switch phones to night mode or grayscale. This isn't about deprivation—it's about protecting the melatonin production that begins in the evening hours.
2. Gentle Movement (8:30 PM): Light stretching, restorative yoga poses, or slow walking helps release physical tension without elevating heart rate. Avoid vigorous exercise within 3 hours of bedtime as it can delay sleep onset.
3. Herbal Ritual (9:00 PM): Prepare and mindfully consume your evening elixir—whether that's Ashwagandha Moon Milk, Reishi decoction, or a simple chamomile tea.
4. Gratitude Practice (9:30 PM): Spend 5-10 minutes journaling three things from your day that brought appreciation, satisfaction, or learning. This practice shifts mental focus from problem-solving to reflection.
5. Sleep Preparation (10:00 PM): Keep your bedroom cool (65-68°F is ideal), ensure complete darkness or use a sleep mask, and consider white noise if you live in a noisy environment.

Weekend Winter Rituals: Deeper Restoration

While daily rituals maintain baseline wellness, dedicate weekend time to more intensive restorative practices:

Saturday Morning: Longer Movement Practice

Extend your morning movement to 45-60 minutes with activities that generate warmth and joy: winter hiking, cross-country skiing, or a longer yoga practice. Follow with a nourishing breakfast and double dose of your morning tonic.

Sunday Evening: Self-Care Sanctuary

Create a weekly ritual that marks the transition into a new week:

• Herbal Bath: While a full herbal bath article is forthcoming, a simple winter bath can include: 2 cups Epsom salts, 1 cup dried lavender or chamomile (in a muslin bag), 10 drops lavender essential oil, and dim candlelight. Soak for 20-30 minutes, allowing the magnesium and aromatics to penetrate.
• Extended Evening Ritual: Give yourself an extra 30 minutes for your evening wind-down, perhaps including a longer meditation, gentle self-massage with warming oils, or reading sacred texts or poetry.
• Preparation for the Week: Spend 15 minutes reviewing your intentions for the coming week, preparing herbal blends for easy morning access, and setting up your environment for success.

Adapting Rituals to Your Unique Needs

Research suggests that metabolic health may be negatively impacted when sleeping patterns diverge from an individual's circadian chronotype. This means your rituals should align with your natural tendencies rather than fighting against them.

For Morning Larks (Early Chronotypes):

• Capitalize on natural early waking with sunrise movement and energizing herbs
• Front-load calories and protein earlier in the day
• Begin evening wind-down earlier (7-8 PM) to protect early sleep onset
• Consider lighter doses of evening herbs since you naturally transition to sleep more easily

For Night Owls (Late Chronotypes):

• Use morning light exposure strategically to gradually shift rhythms earlier if desired
• Don't force early morning herb rituals if they feel unnatural—start with midday
• Emphasize evening rituals more heavily, as these align with your natural energy patterns
• Consider stronger doses of calming herbs like Ashwagandha and Reishi to support earlier sleep onset
• Be patient with yourself—winter darkness can make early rising even harder for late chronotypes

The Science of Ritual Consistency

The power of these daily rituals isn't just in the herbs themselves—it's in the consistent repetition that builds neurological pathways and hormonal patterns. Keeping a consistent daily routine provides concrete psychological advantages, reducing feelings of uncertainty and overwhelm if you struggle with anxiety, while also maintaining better regulated circadian rhythms.

When you prepare your morning Tulsi Chai at the same time each day, your body begins producing digestive enzymes in anticipation. When you begin your evening wind-down at a consistent hour, melatonin production starts ramping up before you even sip your Moon Milk. This biological anticipation makes the herbs more effective and the rituals more powerful.

Start with just one ritual—either morning or evening—and practice it consistently for 7-10 days before adding the second. This gradual layering prevents overwhelm and allows you to notice the specific effects of each practice.

Sourcing Matters: The Regenerative Difference

The effectiveness of these winter rituals depends not just on which herbs you choose, but on how those herbs were grown. At Sacred Plant Co, our regenerative practices mean:

• Soil Testing & Transparency: We provide Certificates of Analysis and soil testing results showing not just contamination testing, but also verification of beneficial compounds that increase when plants grow in healthy, living soil
• Ecological Timing: We harvest based on moon phases, seasonal energy, and plant maturity markers that traditional herbalists have used for millennia—not just convenience or profit margins

This matters for your winter wellness because stressed plants grown in depleted soil produce stressed medicine. Plants grown in thriving ecosystems produce the complex phytochemical profiles that make adaptogenic herbs truly adaptogenic.

Common Challenges and Solutions

Challenge: "I don't have time for complicated rituals"

Solution: Start with one five-minute practice. Your morning ritual can be as simple as: wake up, step outside for 5 minutes of natural light exposure while sipping a pre-made herbal tea. Your evening ritual can be: 10 minutes before bed, prepare and mindfully drink a cup of Ashwagandha Moon Milk. These minimal practices still provide the circadian signals and herbal support your body needs.

Challenge: "I travel frequently for work"

Solution: Create travel versions of your rituals. Bring powdered ashwagandha and reishi in small containers, use a portable tea infuser, and maintain the consistency of timing even if the exact herbs or methods vary. The regularity of the practice matters more than perfection.

Challenge: "These herbs make me feel too relaxed/not relaxed enough"

Solution: Adaptogens work bidirectionally, but individual responses vary. If morning Ashwagandha feels too sedating, switch to Tulsi Chai only or try Rhodiola (another adaptogen) instead. If evening herbs don't feel calming enough, extend the decoction time for Reishi or add complementary nervine herbs like passionflower or lemon balm. Give each adjustment 5-7 days before evaluating.

Challenge: "I work night shifts"

Solution: Adapt the principles rather than the clock times. Your "morning" ritual happens when you wake (whether that's 4 PM), your "evening" ritual happens 2-3 hours before your desired sleep time (whether that's 6 AM). Use blackout curtains to create darkness for sleep and bright light exposure when you wake. The herbs work the same way regardless of what time the clock shows.

Seasonal Variations Within Winter

Early winter (November-December) differs from late winter (February-March) in both daylight hours and physiological demands:

Early Winter Focus: As daylight rapidly decreases, emphasize morning light exposure and energizing morning herbs. Your body is adapting to the shift, and consistent morning rituals prevent seasonal mood changes from taking hold.

Midwinter Focus: During the darkest weeks (winter solstice period), double down on evening rituals and restorative practices. This is when sleep duration naturally wants to increase—honor that impulse rather than fighting it.

Late Winter Focus: As daylight begins returning (though temperature may still be cold), start gradually shifting to lighter morning herbs and increasing morning movement. Your body is preparing for spring's activity even before the weather shows it.

Beyond Herbs: Supporting Practices

While herbs provide powerful support, they work best within a comprehensive approach:

• Nutrition: A 2023 meta-analysis found significantly more weight loss in groups with greater energy intakes earlier in the day compared to groups with high energy intake later in the day. Eat larger, protein-rich breakfasts and lighter dinners to align with circadian metabolic patterns.
• Hydration: Winter air (especially heated indoor air) is desiccating. Drink warm water with lemon first thing in the morning and maintain hydration throughout the day. Herbal teas count toward your fluid intake.
• Social Connection: Winter isolation can undermine even the best herbal protocols. Schedule regular meaningful connection—whether that's weekly phone calls with distant friends or joining a winter hiking group.
• Purpose & Meaning: The Norwegian concept of "koselig" (creating warmth and contentment in dark months) reminds us that winter wellness includes cultivating beauty, comfort, and meaning in daily life. Light candles, cook nourishing soups, read inspiring books—these non-herbal rituals support the same goals as your botanical practices.

Frequently Asked Questions

How long before I notice effects from these daily rituals?

Immediate effects like improved morning alertness from light exposure and the warming sensation from herbal tonics happen within days. Deeper adaptogenic effects—like better stress resilience and improved sleep architecture—typically emerge after 2-3 weeks of consistent practice. Hormonal rebalancing and metabolic improvements may take 6-8 weeks. Track your energy, sleep quality, and mood weekly to notice gradual improvements.

Can I do these rituals while pregnant or breastfeeding?

Morning light exposure and general ritual structure are safe and beneficial during pregnancy. However, Ashwagandha is not recommended during pregnancy due to potential uterine stimulation. Tulsi Chai should be consumed in moderation (one cup daily max) during pregnancy. Reishi is generally considered safe but consult your healthcare provider. During breastfeeding, moderate amounts of all three herbs are typically safe, but watch for any changes in your baby's sleep or feeding patterns. Always consult with a qualified healthcare provider before using herbal supplements during pregnancy or while breastfeeding.

Will these evening herbs make me groggy in the morning?

Properly used, no. Ashwagandha and Reishi support natural sleep architecture rather than sedating you artificially. They should help you wake feeling refreshed rather than hungover. If you experience morning grogginess, you may be taking too large a dose too close to bedtime, or you may be chronically sleep-deprived and finally getting the deep sleep your body needs (grogginess should resolve after several nights of quality rest). Try reducing your evening dose by half or moving it 30 minutes earlier in the evening.

Can I combine these herbs with prescription medications?

Ashwagandha may interact with thyroid medications, immunosuppressants, sedatives, and diabetes medications. Reishi may interact with blood thinners, blood pressure medications, and immunosuppressants. Tulsi may affect blood sugar and blood clotting. If you take any prescription medications, consult your prescribing physician before adding these herbs to your routine. Bring our Certificates of Analysis to your appointment to show your doctor exactly what compounds are present.

What if I can't get morning sunlight due to my work schedule?

If you work before sunrise or in a windowless environment, consider investing in a 10,000 lux light therapy box. Use it for 20-30 minutes within the first hour of waking while preparing and consuming your morning herbal ritual. Position it at eye level about 16-24 inches from your face while you eat breakfast or read. This provides the circadian signal your body needs even when natural light isn't available. Prioritize getting natural light on days off.

Are these herbs safe for children?

The ritual concepts—consistent sleep schedules, morning light exposure, screen-free evening time—are excellent for children and adolescents. However, herbal dosing for children differs significantly from adults. Tulsi Chai in small amounts (1/4 to 1/2 cup) is generally safe for children over 5. Ashwagandha and Reishi should only be given to children under the guidance of a qualified pediatric herbalist or naturopathic physician. Focus on the behavioral rituals for children and reserve the adaptogens for adult use.

How do I know if the herbs are working?

Track these markers weekly: morning energy levels (1-10 scale), number of times you hit snooze, midafternoon energy dips, evening restlessness, sleep onset time (how long to fall asleep), number of night wakings, morning grogginess, and overall stress resilience. Adaptogens don't produce dramatic, immediate effects—they create subtle shifts that compound over time. You should notice fewer energy crashes, easier transitions between sleep and wake, and better stress recovery within 2-3 weeks.

The Integration: Making It Yours

These winter rituals aren't meant to be followed rigidly—they're a framework for you to adapt based on your unique life, chronotype, health status, and preferences. The non-negotiables are:

1. Consistency of timing (same wake and sleep times daily)
2. Morning light exposure (even 5 minutes counts)
3. Evening light reduction (dimming 2-3 hours before bed)
4. At least one daily herbal practice (morning or evening)

Everything else—the specific herbs, preparation methods, additional practices—can be customized. Start small, build gradually, and trust the process. Winter's invitation is to slow down, turn inward, and support your body's natural wisdom. These daily rituals simply provide the structure and botanical allies to honor that invitation.

Your winter wellness practice is an extension of the regenerative principles we apply to our land: small, consistent actions that build resilience over time, working with natural rhythms rather than against them, and creating conditions where health emerges organically rather than being forced.

Begin tomorrow morning. Step outside, breathe deeply, notice the quality of winter light. Return inside and prepare your first intentional herbal ritual. Notice how it feels. Adjust, refine, and repeat. Your body knows how to do winter—these rituals simply support its ancient wisdom.

References & Scientific Citations

This article is supported by peer-reviewed research and authoritative sources in chronobiology, herbal medicine, and integrative health:

1. American Heart Association. (2024). Role of Circadian Health in Cardiometabolic Health and Disease Risk: A Scientific Statement. Circulation. Available at: https://www.ahajournals.org/doi/10.1161/CIR.0000000000001388
2. Huberman, A. (2025). Using Light for Health. Huberman Lab Newsletter. Available at: https://www.hubermanlab.com/newsletter/using-light-for-health
3. Manoogian, E., & Panda, S. (2024). To optimize health, sync your habits with your body clock. NPR Health. Available at: https://www.npr.org/2025/11/03/nx-s1-5590198/health-habits-circadian-rhythms-body-clock
4. Stanford Student Affairs. Sleep Corner: Circadian Rhythms and Routines: Cultivate Consistency for Improved Mental Health. Available at: https://studentaffairs.stanford.edu/sleep-corner-circadian-rhythms-and-routines
5. Oura Ring. (2025). The Benefits of Morning Sunlight and How to Make It a Habit. Available at: https://ouraring.com/blog/benefits-of-morning-sunlight/
6. NPR Health. (2024). Best time to exercise? How circadian rhythms affect your workout and your health. Available at: https://www.npr.org/sections/health-shots/2024/03/29/1241424775/exercise-timing-circadian-rhythm-morning-evening
7. Effects of exercise on circadian rhythms in humans. PMC. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10598774/
8. Institute for Functional Medicine. Circadian Rhythms and Modifiable Lifestyle Factors. Available at: https://www.ifm.org/articles/circadian-rhythms-and-modifiable-lifestyle-factors
9. Lopresti, A.L., Smith, S.J., Malvi, H., & Kodgule, R. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. PubMed PMID: 32021735. Available at: https://pubmed.ncbi.nlm.nih.gov/32021735/
10. Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore), 98(37), e17186. PubMed PMID: 31517876. Available at: https://pubmed.ncbi.nlm.nih.gov/31517876/
11. Bonilla, D.A., Kreider, R.B., Stout, J.R., Forero, D.A., Kerksick, C.M., Roberts, M.D., & Rawson, E.S. (2025). Withania somnifera (Ashwagandha) supplementation: a review of its mechanisms, health benefits, and role in sports performance. PMC. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC11800443/
12. Haber, M., Czachor, A., Kula, P., Juśkiewicz, A., Grelewicz, O., Kucy, N., Servaas, E., Kotula, A., & Siemiątkowski, R. (2024). Ashwagandha as an Adaptogen: Its Influence on Sleep Patterns, Stress Response, and Anxiety in Modern Life. Journal of Education, Health and Sport, 68, 55327. Available at: https://apcz.umk.pl/JEHS/article/view/55327
13. Della Porta, M., Maier, J.A., & Cazzola, R. (2023). Effects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review. Nutrients, 15(24), 5015. PMC10745833. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10745833/
14. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. PubMed PMID: 23439798. Available at: https://pubmed.ncbi.nlm.nih.gov/23439798/
15. Cheah, K.L., Norhayati, M.N., Husniati Yaacob, L., & Abdul Rahman, R. (2021). Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Current Neuropharmacology, 19(9), 1468-1495. PubMed PMID: 34254920. Available at: https://pubmed.ncbi.nlm.nih.gov/34254920/
16. Thanawala, S., Kadam, V.J., Ghosh, R., Chaudhuri, S., Somepalli, V., Thamatam, V.B., & Chauhan, S. (2021). Efficacy and Safety of Ashwagandha Root Extract on Cognitive Functions in Healthy, Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Evidence-Based Complementary and Alternative Medicine, 2021, 8254344. PubMed PMID: 34858513. Available at: https://pubmed.ncbi.nlm.nih.gov/34858513/

Note on Research Quality: We prioritize peer-reviewed studies published in indexed medical journals, systematic reviews and meta-analyses, research from established institutions (NIH, universities, research institutes), and evidence-based health organizations. All cited research was accessed and verified as of November 2025.