You’ve probably tried winding down at night to fight stress, but new research shows the real secret might happen in the morning instead.
Most people reach for calming teas or bedtime routines when stress piles up. That makes sense, since evenings feel like the natural time to relax.
But a new study flips that idea around, and the results might change when you reach for your supplements.
What the Research Shows
In a recent study, researchers wanted to find out if timing matters when using supplements for stress and sleep. They tested morning adaptogens, evening sleep supplements, and a combination of both.
The study included one hundred and three healthy, physically active adults. People were split into four groups for four weeks total, which included two weeks of actually taking the supplements.
One group took a morning capsule with ashwagandha, a well-known calming herb. Another group took evening ingredients like magnesium, L-theanine, and apigenin. A third group took both, and a fourth group took a placebo.
Researchers tracked stress, mood, and sleep using daily questionnaires and a wearable sleep tracker. Here’s what they found:
- The morning-only group reported lower weekly stress levels compared to placebo.
- Positive mood kept climbing in the morning group even after they stopped taking the supplement.
- Sleep quality improved in the morning group, including less tossing and turning during the night.
And here’s the fascinating part: combining morning and evening supplements didn’t boost results further. In fact, the combo group showed a dip in positive mood, while the morning-only approach kept working well on its own.
Think of it like taking vitamin C in the morning versus at night. Sometimes timing changes how your body actually uses something, not just whether you take it at all.
What This Means for You
This study suggests that when you take a stress-support supplement might matter just as much as what’s in it.
Consider Morning Over Evening
If you want to try adaptogens like ashwagandha, taking them earlier in the day may support calmer stress responses and better mood over time.
Don’t Assume More Is Better
Stacking morning and evening supplements didn’t outperform the morning-only approach here. Simpler routines may work just as well, or better.
Talk to Your Doctor First
This was a short study in healthy, active adults, so results may differ if you’re dealing with ongoing stress or sleep problems. Always check with a healthcare provider before adding new supplements to your routine.
The Bottom Line
Morning adaptogen supplementation showed promising, though modest, improvements in stress and sleep in this short trial. It’s an encouraging reminder that small shifts in timing might be worth exploring for your own routine.
Reference: https://pubmed.ncbi.nlm.nih.gov/42829807/
