Do you struggle with falling or staying asleep?
Experts recommend seven to nine hours of sleep a night for optimal health and wellbeing, but achieving that can be easier said than done.
From meditation, reading and melatonin to exercise, lavender and strict routines; the list of things that are meant to send us off to sleep is long but rarely helpful.
Since the rise in popularity of CBD oil, you may have heard of its brilliance for aiding sleep, but is it the real deal or just another fad?
Today, we answer all your questions about CBD and sleep:
- Can CBD oil help you sleep?
- Will CBD make you tired?
- How much CBD oil should you use for sleep?
- What is the best CBD for sleep?
In this guide:
Can CBD oil help you sleep?
CBD is an extremely popular aid for restoring balance in the body and promoting wellbeing, which is essential for a good night’s rest.
The cannabinoid does this by interacting with the body’s natural endocannabinoid system, which naturally calms and relaxes the body.
Here are some of the ways in which CBD works with the endocannabinoid system to promote a restful night of sleep.
CBD impacts the circadian clock
Similar to the natural internal processes of the endocannabinoid system, we have the circadian rhythm. This is a natural internal process that promotes wakefulness and restfulness.
Essentially, it is what helps the body sleep and wakes up in a regular pattern.
Due to CBD’s balancing effects, it can help reduce the stress that may have occurred throughout the day and therefore help a person sleep well.
Not only that, but our cells also follow this rhythm – meaning a lot of repairs happens in our bodies during the night.
As a result, not only can CBD help us sleep better, but our internal processes become healthier as well.
Cannabidiol can increase the time spent asleep
Due to CBD balancing the body’s natural internal processes and promoting calm, it can increase the amount of time a person spends asleep.
No matter if you struggle with disruptive sleep or lack the hours you need, CBD in regular doses will help your body relax by working with the endocannabinoid system.
After taking CBD, your body naturally feels more relaxed due to the balancing effects. Not only will you be able to drift off to sleep easier, but the amount of time spent asleep can increase.
If staying asleep is your problem, you may find that a dose of cannabidiol before bed will help keep your sleep more stable, and therefore more restful.
How does CBD oil help you sleep?
To truly understand exactly how CBD works for sleep, we have to look at the endocannabinoid system (ECS) as that is the major factor.
The ECS helps manage the body’s functions and maintain homeostasis.
It works via interacting with different cannabinoids in the body. Each cannabinoid has its own specific effect which is activated when it comes into contact with our cannabinoid receptors.
The way CBD attaches to the cannabinoid receptors means it encourages an overall feeling of relaxation, which can aid people in falling and staying asleep.
Does CBD make you sleepy?
CBD is not a recognised sleep medication, so it shouldn’t make you drowsy or sleepy. Instead, it works with your body’s mechanisms to help create the ideal conditions to allow you to fall asleep naturally.
Taking CBD for sleep is likely to calm both the mind and the body, which can make the relaxation feel natural. In this way, it can help you to switch off at night and feel more refreshed in the morning.
Some users note that it does make them feel drowsy, and this is one of the side effects of taking too much CBD. So, if you find that CBD makes you feel too relaxed during the day, you could try only taking it at night time or reducing your dosage.
Until you know how your body will respond, it’s best to use it for the first time when you don’t need to drive, go to the gym, or operate heavy machinery.
How to take CBD for sleep
CBD is popular among those looking to improve their sleep because it is natural and works with your body rather than changing it.
Following these tips will help you get the rest you deserve while minimising any other potential risks or issues:
Use CBD consistently
CBD is not a quick fix or an instant solution to sleep problems. Instead, you need to take it consistently in order to see the benefits.
You cannot build up a tolerance to CBD, so once you find the daily dose that works for you, this is the dose you should always take.
If you are using CBD for sleep, try taking it every night as part of your wind-down routine. This could include switching off screens, enjoying a mug of herbal tea or reading a book.
You should take CBD consistently for at least 30 days to start to see the benefits. During this time, you can slowly increase your starting dose until you find the right daily amount for your needs.
Choose your method of ingestion
When choosing your method of ingesting CBD for sleep, it’s important to look at the bioavailability of the method you choose. This will influence how quickly your CBD starts to work, and how long the effects will last.
Vaping CBD offers the highest bioavailability, which means it takes effect quicker and you may fall asleep faster, but it also wears off quicker and could lead to restless sleep.
CBD oil drops have lower bioavailability and may take slightly longer than vape liquid to have an effect, but they will also last for longer, meaning they are likely to give you a more consistent, restful sleep.
Different people may find different methods of taking CBD to be more effective for sleep depending on their unique situations, so don’t be afraid to experiment a little and see what works for you.
Maintain a healthy sleep routine
As you can see, it seems CBD can aid a good night’s sleep, but it shouldn’t be treated as a crutch or a way to avoid worrying about good sleep habits.
Following these simple tips will make sleep come much more naturally and increase the effectiveness of your CBD:
- Avoid caffeine in the evenings
- Avoid bright screens such as smartphones or laptops for an hour before bed
- Maintain a regular sleeping pattern including your daily routine before bed
- Exercise regularly and eat well
How much CBD should I use for sleep?
There is no fixed dose for CBD, which means you’ll need to take an experimental approach to find your ideal amount.
The method you choose to enjoy CBD, your age, height, weight, experience with CBD and even your individual chemical makeup will all influence how your body reacts to the supplement.
With this in mind, we recommend that all newcomers start with a low dose (around 5-20mg per day) and increase slowly until you are happy with the results.
Provided you do not exceed 70mg of CBD per day, you should have no issues taking CBD every day.
What is the best CBD for sleep UK?
When it comes to looking for the best CBD for sleep in the UK (or elsewhere), there are four things to look for
1. Broad-spectrum CBD for maximum benefits
This is essentially CBD oil that is extracted from the hemp plant in its entirety. This means it includes the full range of more than 100 cannabinoids, as well as other beneficial ingredients from the hemp plant such as omega-3, omega-6, terpenes and flavonoids.
This is important because most of these things can be beneficial for sleep and they all work together to provide the full ‘entourage effect’ of the CBD plant in all its glory, interacting with our endocannabinoid systems in countless positive ways.
2. CBD oil is the best type of CBD for sleep
You’ll have a wide choice of products, but CBD oil is the best for sleep. It offers higher bioavailability than CBD capsules and edibles, which means that it will get into your system and get to work faster.
CBD oil drops before bed can also be a very relaxing part of your nighttime routine.
3. It has been third-party lab tested
In order to confirm the contents of your CBD oil, you need a third-party lab testing certificate. This will confirm that the CBD content is as high as advertised and that your CBD is also free from THC, pesticides and other contaminants.
Without this essential information, you have no way of knowing if you are taking a safe and effective CBD oil.
4. Contains terpene blends that promote sleep
It is important to look at the terpene profile of your CBD as certain terpenes it more suitable for specific uses. Better sleep is one of them.
Some terpenes are well-suited to help individuals fall asleep, including linalool and myrcene. These are commonly used in aromatherapy to help aid in relaxation
Final thoughts on CBD oil for sleep
While it might not be a recognised sleep medication, CBD oil could help individuals to create the right conditions to enjoy a good night’s sleep.
Since it is widely considered safe for most healthy adults to use CBD, there is very little risk in adding this to your nightly routine. Provided you do not exceed the recommended daily limit of 70mg of CBD, there is a low risk of negative side effects.
Start with a low dose and gradually increase to see if CBD could help you to enjoy a restful night’s sleep.