Tongkat Ali and Sleep: Can It Help You Rest Better?
Tongkat ali, the root of the Southeast Asian shrub Eurycoma longifolia, is usually marketed as a "testosterone booster". Lately, though, a different claim has been circulating on podcasts and forums: that it helps people sleep better and wake up less stressed. Our editorial team set out to see whether the research supports the idea, where the link might come from, and what users should keep in mind.
What tongkat ali is
Tongkat ali has a long history in traditional Malay medicine, where root preparations were used for fatigue, fever and male vitality. Modern supplements usually contain a standardised water extract, often marketed under trade names and characterised by quassinoids such as eurycomanone, together with peptides and polysaccharides.
Most human research has focused on hormonal outcomes. Trials in men with low or borderline testosterone, such as the study by Tambi and colleagues, reported increases in serum testosterone, while results in healthy young men with normal levels have been less convincing.
The quality of the evidence is moderate at best. Many studies are small, short and funded by extract manufacturers, and several used proprietary formulations, so results cannot automatically be generalised to every product on the market.
Crucially for this article, no published randomised trial has made sleep quality its primary outcome. Everything said about tongkat ali and sleep is therefore indirect, built from studies on stress, mood and hormones.
The theoretical link with sleep
Sleep and hormones influence each other in both directions. Short sleep lowers testosterone: in a well-known experiment by Leproult and Van Cauter, one week of restricting sleep to five hours per night reduced daytime testosterone in healthy young men. Elevated evening cortisol, in turn, is associated with difficulty falling asleep and fragmented sleep.
Supporters of tongkat ali argue that if the extract lowers cortisol and modestly raises testosterone, it could help break a cycle of stress, poor sleep and low hormone levels. That is a plausible hypothesis, but plausibility is not proof.
There is also an argument from adaptogen-style effects. Some users report feeling calmer and more even-tempered, which could indirectly make it easier to switch off in the evening. These reports, however, are anecdotal and subject to strong expectation effects.
It is worth remembering that the opposite effect is also possible. Anything that raises arousal, energy or libido may make it harder to fall asleep if taken late in the day, and some users describe exactly that.
What the studies actually measured
The most relevant trial is by Talbott and colleagues, published in 2013. Moderately stressed adults took a standardised extract or placebo for four weeks. The extract group showed lower salivary cortisol, higher testosterone and better scores for tension, anger and confusion on a mood questionnaire. Sleep was not assessed directly.
| Study | Population | Outcomes relevant to sleep | What it does not show |
|---|---|---|---|
| Talbott et al., 2013 | Moderately stressed adults | Lower cortisol, improved mood scores | No sleep measurement |
| Henkel et al., 2014 | Physically active older adults | Higher testosterone, strength gains | No sleep outcomes |
| Tambi et al., 2012 | Men with late-onset hypogonadism | Testosterone and symptom scores | Sleep not a primary endpoint |
| Leitão et al., 2021 | Older men with training | Erectile function, testosterone | No sleep data |
In other words, the "tongkat ali for sleep" claim currently rests on a chain of reasoning: lower stress hormones and better mood might translate into better sleep. That chain has not been tested with polysomnography, actigraphy or even validated sleep questionnaires as primary outcomes.
Until such trials exist, the honest conclusion is that tongkat ali is not a proven sleep aid. People who struggle with sleep have better-supported options, starting with behavioural measures and, where needed, cognitive behavioural therapy for insomnia (CBT-I), which NICE recommends as first-line treatment.
Timing, tolerance and possible sleep disruption
Studies have generally used around 200–400 mg per day of standardised extract, usually taken in the morning. There is no research comparing morning with evening dosing for sleep, so any advice on timing is based on user experience.
Some users report restlessness, increased body temperature or vivid dreams when taking tongkat ali in the evening. Others say it makes no difference. Given this uncertainty, taking it earlier in the day is a cautious default for anyone who notices any change in sleep.
- Track sleep with a simple diary for two weeks before and during use.
- Change only one variable at a time — not tongkat ali plus a new pre-workout plus magnesium.
- Stop if you notice insomnia, irritability, palpitations or night sweats.
- Remember that basic sleep hygiene usually matters far more than any supplement.
Sleep need for adults is generally set at around seven to nine hours by expert panels such as the National Sleep Foundation. If you consistently sleep less than this, no herbal extract will compensate for the shortfall.
Safety, quality and legal status in the UK
Short-term studies of standardised extracts reported few side effects. Chen and colleagues found no adverse changes in liver or kidney markers in recreational athletes over six weeks. Long-term safety data, however, are limited, and people with hormone-sensitive conditions, heart disease or those taking prescribed medicines should seek medical advice first.
Product quality is a real concern. Herbal "male enhancement" supplements are among the categories most often found to be adulterated with undeclared pharmaceuticals, such as PDE5 inhibitors. The MHRA has repeatedly warned consumers about such products bought online.
The regulatory position of Eurycoma longifolia in UK and EU food law is not straightforward, and products may fall under novel food rules. Consumers should be wary of exaggerated claims; no health claims for tongkat ali are authorised in Great Britain.
Tongkat ali is not on the WADA Prohibited List, but tested athletes face the general risk of contamination. Choosing batch-tested supplements reduces, but does not eliminate, the possibility of an adverse analytical finding.
Conclusions of the editorial team
There is no direct clinical evidence that tongkat ali improves sleep. The claim is based on modest reductions in cortisol and improvements in mood in a small number of studies.
If you try it, take it earlier in the day, monitor your sleep and stop if it worsens. Choose standardised, tested products and avoid those making sexual-performance claims.
For genuine sleep problems, behavioural approaches and a conversation with your GP are more reliable than any herbal extract.
Readers interested in this topic may also like our articles on sleep and testosterone, ashwagandha for stress, and magnesium before bed.
References
- Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10(1):28.
- Henkel RR, Wang R, Bassett SH, et al. Tongkat Ali as a potential herbal supplement for physically active male and female seniors — a pilot study. Phytother Res. 2014;28(4):544–550.
- Tambi MI, Imran MK, Henkel RR. Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia. 2012;44 Suppl 1:226–230.
- Leitão AE, Vieira MCS, Pelegrini A, et al. A 6-month, double-blind, placebo-controlled, randomized trial to evaluate the effect of Eurycoma longifolia (Tongkat Ali) and concurrent training on erectile function and testosterone levels in androgen deficiency of aging males (ADAM). Maturitas. 2021;145:78–85.
- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–2174.
- Chen CK, Mohamad WM, Ooi FK, et al. Supplementation of Eurycoma longifolia Jack extract for 6 weeks does not affect urinary testosterone: epitestosterone ratio, liver and renal functions in male recreational athletes. Int J Prev Med. 2014;5(6):728–733.
- Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40–43.
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