Sleep is an essential part of our daily lives, and it is crucial for our overall well-being. Lack of sleep or poor-quality sleep can lead to a range of health problems, including anxiety, depression, and chronic pain.
Many people turn to over-the-counter and prescription medications to help them sleep, but these can come with unwanted side effects and risks of addiction.
CBD, or cannabidiol, is a natural alternative to traditional sleep aids, and many people have reported improved sleep quality after taking CBD. In this article, we will explore how and why CBD can help someone sleep better, including information on how best to take CBD to help you sleep.
The Science Behind CBD and Sleep
CBD is a compound found in the cannabis plant, but it does not produce the psychoactive effects that are associated with THC, another compound found in the plant. Instead, CBD interacts with the body’s endocannabinoid system (ECS), which is responsible for regulating various functions, including sleep.
The ECS is a complex network of receptors and neurotransmitters that help maintain balance in the body. One of the primary functions of the ECS is to regulate the sleep-wake cycle, also known as the circadian rhythm. The circadian rhythm is a natural 24-hour cycle that controls when we feel sleepy or alert.
Studies demonstrate that CBD can interact with the ECS and help regulate the sleep-wake cycle. CBD may increase the levels of the neurotransmitter adenosine, which promotes sleep, and decrease levels of cortisol, a hormone that is associated with stress and can disrupt sleep. CBD may also have anxiolytic, or anxiety-reducing, properties, which can help calm the mind and promote relaxation.
In addition, CBD may also help improve sleep quality by reducing anxiety and pain, two common factors that can contribute to poor sleep. CBD has been shown to have analgesic, or pain-relieving, properties, which can help reduce pain and discomfort that can interfere with sleep.
Studies on CBD and Sleep
Several studies have investigated the effects of CBD on sleep, and the results have been promising.
A 2019 study published in The Permanente Journal found that CBD improved sleep and reduced anxiety in 72 adults with anxiety and sleep disorders. The participants were given 25 milligrams of CBD in capsule form each day. After the first month, 79% of the participants reported lower anxiety levels and 66% reported better sleep.
A 2020 study published in the Journal of Clinical Psychology found that CBD improved sleep in 47 adults with anxiety and poor sleep quality. The participants were given 25 milligrams of CBD in capsule form each day. After three months, the participants reported significant improvements in sleep quality and duration.
A 2021 study published in the Journal of Clinical Sleep Medicine found that CBD improved sleep in 27 adults with insomnia. The participants were given 50 milligrams of CBD in capsule form each day. After four weeks, the participants reported significant improvements in sleep quality and duration.
Another 2021 study published in the Journal of Psychopharmacology investigated the effects of CBD on sleep in 72 healthy adults. The participants were randomly assigned to receive either 300 milligrams of CBD, 600 milligrams of CBD, or a placebo. The results showed that both doses of CBD significantly increased the amount of sleep and reduced the amount of wakefulness during the night compared to the placebo group.
How to Take CBD for Sleep
There are several different ways to take CBD for sleep, including:
CBD oil: CBD oil is one of the most popular ways to take CBD. It is easy to use and can be taken sublingually (under the tongue) or added to food or drinks.
CBD capsules: CBD capsules are another popular way to take CBD. They are easy to dose and can be taken with water or other liquids.
CBD edibles: CBD edibles, such as gummies and chocolates, are a tasty way to take CBD. They can be taken discreetly and are easy to dose.
CBD vape: CBD vape is a fast-acting way to take CBD. It is absorbed quickly through the lungs and can provide relief within minutes.
When taking CBD for sleep, it is important to start with a low dose and gradually increase it until you find the right dose for you. It is also important to take CBD at least 30 minutes before bedtime to allow it to take effect.
Establishing A Bedtime Routine
Establishing a bedtime routine can help signal your body and mind that it’s time to wind down and prepare for sleep. Here are some tips for a good routine before bed that can promote better sleep:
- Create a relaxing environment: Create a calming atmosphere in your bedroom by keeping the temperature cool, minimizing noise and light, and using comfortable bedding.
- Unplug: Disconnect from electronic devices, such as smartphones, tablets, and laptops at least 30 minutes before bed as the blue light emitted by these devices can interfere with sleep.
- Practice relaxation techniques: Engage in relaxing activities such as taking a warm bath, meditating, or practicing deep breathing exercises to help calm your mind and body.
- Read a book: Reading a book, particularly a physical book (not an electronic device) can be a great way to unwind and get your mind off any stressful thoughts.
- Listen to calming music: Listening to calming music, such as classical or instrumental music can help you relax and fall asleep more easily.
- Stick to a consistent bedtime routine: Establishing a consistent bedtime routine can help regulate your body’s internal clock and promote better sleep over time.
Remember, the key is to create a routine that works for you, and to be consistent in sticking to it every night.
My personal routine is to make myself a cup of hemp tea 1 hour before bed and slowly sip this. I also light an oil burner in my bedroom with a good quality Lavender oil. After that, I take ½ pipette of CBD Oral Drops.
It is also important to choose a high-quality CBD product. Choose products such as Tao CBD which are made from organic hemp and free from contaminants such as pesticides and heavy metals. Also make sure you are choosing the right form of CBD for you.
If you need any advice on this, or have questions about CBD and sleep, don’t hesitate to get in touch and we’ll be glad to assist. Here is a selection of our products that are especially helpful for sleep: https://taocbd.com/product-category/sleep/