Can CBD Help You Sleep Better? Everything You Need to Know

Why would CBD potentially help & how to use CBD.

27 February 2024 | Hannah Rubery

Struggling to fall asleep or stay asleep through the night? You’re not alone. Anxiety, stress, and even habits like scrolling on phones before bed can disrupt our sleep patterns. Recently, many have turned to CBD as a potential solution for better sleep. But does CBD really make a difference?

CBD, or cannabidiol, is a compound derived from hemp plants, and its popularity has soared thanks to claims of its relaxing and anxiety-reducing qualities. When it comes to sleep, there’s growing curiosity about whether CBD can be a game-changer for sleepless nights.

This blog explores how CBD might help with sleep, what science has to say, risks and side effects, and tips for incorporating CBD into your bedtime routine. Whether you’re an anxious sleeper or already a CBD enthusiast, read on to learn everything you need to know about CBD and its potential as a sleep aid.

How CBD Interacts with the Body to Promote Relaxation

To understand how CBD may help with sleep, we first need to explore how it interacts with the body. CBD works with the body's endocannabinoid system (ECS), a complex cell-signalling system that regulates processes like mood, appetite, and sleep.

CBD primarily influences ECS receptors, particularly CB1 and CB2, which are found throughout the body. These receptors don’t experience a direct "hit" from CBD. Instead, CBD encourages the ECS to produce more of its natural cannabinoids, supporting better balance—or homeostasis.

Additionally, CBD is believed to stimulate serotonin receptors and help regulate cortisol levels, which are often linked to stress. Lower stress could mean a calmer mind at bedtime, ideal for winding down.

While it doesn’t cause the "high" associated with THC, CBD may have a subtle relaxing effect on the brain and body—enough for some to find it easier to fall into slumber.

Scientific Research: What Studies Say About CBD and Sleep

While anecdotal evidence of CBD's benefits abounds, what does science have to say about CBD for sleep?

Though research is still in its early stages, findings so far are promising. For example, a 2019 study published in The Permanente Journal examined how CBD impacted people suffering from anxiety and poor sleep. The results? Within the first month, 67% of participants reported improved sleep, while 79% noted reduced anxiety.

Another review from Frontiers in Pharmacology highlighted how CBD's calming effects might address conditions like insomnia or REM sleep behaviour disorder, which can disturb sleep cycles.

That said, more clinical, large-scale research is needed to confirm how effective CBD is for sleep and the precise mechanisms at play. However, it’s clear the potential is there.

Other Potential Benefits of CBD for Sleep

CBD's benefits for sleep often go beyond simply quieting a racing mind or making you drowsy. Here’s what else CBD might do to support better nights:

• Eases Pain: Chronic pain can prevent you from relaxing enough to drift off. CBD’s anti-inflammatory properties might help soothe physical discomfort.
• Reduces Anxiety: Many people struggle to sleep because their minds won’t "switch off." CBD could help ease feelings of worry, making bedtime less stressful.
• Supports a Relaxing Bedtime Routine: From CBD-infused teas to drops taken sublingually, adding CBD to your evening can become part of a calming, pre-sleep ritual.

Risks and Side Effects of Using CBD for Sleep

While CBD is generally well-tolerated, it’s not without risks or potential side effects. Some users have reported mild issues like dry mouth, fatigue, or slight digestive discomfort.

Additionally, because the CBD industry isn’t tightly regulated, the quality of products can vary. Subpar products might contain inaccurate CBD levels or even trace amounts of THC, which could potentially cause issues such as grogginess the next day.

It’s also worth noting that CBD may interact with certain medications, so consulting a healthcare professional before incorporating it into your routine is always a good idea.

How to Choose the Right CBD Product for Sleep

The market is overflowing with CBD products, so how do you pick the right one for your needs? Start by considering the following factors:

• Full-Spectrum vs. Broad-Spectrum vs. Isolate: Full-spectrum contains all cannabinoids, including small amounts of THC. Broad-spectrum has everything but THC. Isolate is pure CBD. For better sleep, full-spectrum or broad-spectrum products might offer more comprehensive relaxation benefits.
• Method of Use: Sublingual tinctures typically act faster, while edibles like gummies might have a longer-lasting effect. Pick what works best for your bedtime routine.
• Third-Party Certification: Always choose a product that’s been independently lab-tested to ensure quality and accuracy.

Proper Dosage and Timing for CBD Use Before Bed

Finding the right dosage for CBD can require a bit of trial and error. While some find relief with as little as 10–20mg, others may need closer to 40–50mg. The key is to "start low and go slow", gradually increasing your dose until you notice the desired effects.

Timing is also important. Most users find CBD works best when taken 30 minutes to 1 hour before bed. For edibles, factor in the extra time needed for digestion.

Remember, the effectiveness of CBD depends on a wide range of factors, from body weight to individual tolerance levels.

Lifestyle Changes to Enhance Sleep Quality with or Without CBD

Whether or not you try CBD for sleep, pairing it with healthy habits can improve your bedtime experience even further. Here are a few lifestyle tweaks to consider:

• Stick to a Sleep Schedule: Go to bed and wake up at the same time each day—even on weekends.
• Create a Relaxing Environment: Limit exposure to screens and artificial light before bed. Try dimming the lights or using blackout curtains.
• Limit Stimulants: Avoid caffeine or alcohol in the late afternoon, as they can disrupt your sleep.
• Exercise Regularly: Physical activity during the day can help you sleep better at night. Just avoid intense workouts too close to bedtime.

Is CBD a Viable Sleep Aid?

While CBD shows great promise in helping with sleep, it’s not a magic solution. Its calming properties, when combined with healthy sleep habits, may make it a helpful addition to your bedtime routine.

However, as research continues to evolve, anyone considering CBD should start slowly, choose high-quality products, and consult a professional if unsure.

If you’re eager to try CBD to improve your nights, browse our curated selection of third-party-tested CBD oils, gummies, and other products designed for relaxation and sleep. Sweet dreams may only be a drop away!