How Can CBD Help Improve Sleep?

Sleep often feels like a rare luxury rather than a regular nightly routine for many of us. Restlessness, anxiety, and a mind that won’t turn off are common culprits that make getting quality sleep a challenge. Bodily pain and aches can also be challenging, even at night.

While traditional sleep aids can be effective, they can come with side effects or the risk of dependency, leaving many people seeking natural alternatives. CBD, short for cannabidiol, has emerged as a promising option for promoting relaxation and better sleep — without the pitfalls of dependency.

Here’s what the research says about incorporating CBD into your nighttime routine for more restful nights.

 

Mitigating Anxiety and Restlessness at Bedtime

Restful sleep is essential for mental, physical, and emotional well-being, but factors like stress, anxiety, and irregular routines can make it hard to unwind. Anxiety activates the body’s stress response, releasing hormones like cortisol that disrupt the natural sleep-wake cycle. This stress response can lead to difficulty falling or staying asleep, compounding the issue over time.

Lifestyle changes such as setting a regular bedtime routine, avoiding bright screens in the evening, and engaging in calming activities like meditation or yoga are all helpful ways to unwind and improve sleep. CBD, a natural plant-based calmant, may provide additional support, helping to reduce anxiety and calm the mind before bedtime.

 

Understanding the Science of CBD and the ECS

CBD interacts with the body’s endocannabinoid system (ECS), a regulatory network of receptors present in all vertebrates (animals) that maintains the balance of mood, stress response, and sleep. Studies suggest that CBD influences serotonin receptors and modulates the release of stress hormones, making it particularly effective for reducing anxiety — a key barrier to restful sleep.

In a 2019 study published in The Permanente Journal, researchers found that 79.2% of participants who used CBD experienced reduced anxiety within the first month, and 66.7% reported improved sleep quality. This suggests that CBD’s calming effects may contribute to more restorative sleep by addressing the underlying anxiety that often keeps us awake.

This effective cannabinoid also supports sleep indirectly by reducing discomfort from physical pain or inflammation. For those whose restlessness stems from chronic pain, CBD may provide some relief by reducing pain signals, further promoting relaxation and comfort.

 

CBD Versus Traditional Sleep Aids

Unlike many traditional sleep medications, CBD doesn’t cause dependency or the “hangover effect” often associated with sleep medications. While pharmaceuticals like benzodiazepines or over-the-counter sleep aids can be helpful, they may carry risks such as daytime drowsiness, memory issues, or even rebound insomnia when discontinued.

CBD offers a natural alternative for those seeking gentle support for sleep without these risks. Its safety profile is well-documented, with studies showing minimal side effects such as dry mouth or slight drowsiness in some users. Increased safety and minimal side effects make this plant extract an appealing option for long-term use and for those seeking to address occasional sleeplessness.

 

Inspecting Labels of CBD Products

Be a smart shopper and always read the label whenever you shop for CBD products to ensure their contents are as advertised. CBD and THC, while both are cannabinoids, are NOT the same compound, and they will produce different effects when interacting with the endocannabinoid system. To avoid unwanted surprises, and if all you want is pain management and anxiety relief, make sure your product is free of THC and avoid labels that have “full-spectrum” on them, as this term is an indicator that a psychoactive compound is present in the formulation.

 

Incorporating CBD into Your Nighttime Routine

CBD works best to improve sleep when combined with healthy bedtime habits. Here’s how to create an effective wind-down routine that incorporates CBD:

1. Establish a Relaxing Environment: Dim the lights, turn off electronic devices an hour before bed, and create a calming space that signals to your body it’s time to rest.
2. Choose the Right CBD Formulation: Sublingual tinctures and edibles are popular options for sleep support. Tinctures taken under the tongue allow for faster absorption, while edibles, gummies or jellies provide a slow release of CBD that is likely to last throughout the night.
3. Time It Right: CBD’s effects aren’t instantaneous—it takes time for this cannabinoid to work its way through your system. For tinctures, take your dose about 30 minutes before bed. Edibles may take up to 90 minutes, so plan accordingly.
4. Experiment with Dosage: Start with the lowest recommended dose and adjust based on your body’s response. Everyone’s endocannabinoid system response is a bit different, so finding the right dose may take a few tries. It is better to start easy and safely and progressively increase dosage.

 

Is CBD the Right Choice for You?

If you’re considering CBD for sleep, it’s essential to consult with your healthcare provider, especially if you’re on other medications. While CBD is generally safe, it can interact with certain drugs, such as blood thinners or antidepressants.

Additionally, look for products from reputable companies that provide third-party lab testing to ensure purity, potency, and accurate labeling. Product quality can vary widely, and choosing a trustworthy brand is key to experiencing its full benefits.

 

The Path to Better Sleep

CBD isn’t a magic bullet, but for many, it’s a gentle and natural way to unwind, reduce anxiety, and prepare the body for sleep. Combined with healthy sleep hygiene practices, it can help you achieve the rest your body and mind need to tackle each day refreshed and rejuvenated.

As with any wellness journey, patience and consistency are key. By approaching sleep holistically — addressing stress, setting routines, and incorporating tools like CBD — you can take meaningful steps toward better rest and overall health.

Sweet dreams!

 

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FDA Disclosure: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.