If you struggle falling asleep or staying asleep, you’re not alone. CBD gummies are a great all-natural sleep aid that can help give you a better quality of sleep, which will make the time you spend awake better too! CBD is a compound in cannabis that does not make you feel high — but some early research shows that it may relax you enough to fall asleep.
How to Use CBD for Sleep: Gummies, Oils, & More
If you struggle falling asleep or staying asleep, you’re not alone. Survey after survey, including one study from the CDC as reported by the American Sleep Apnea Association, discovered that 70% of adults in the US experience insufficient sleep once a month. Many medications are available that claim to help you sleep, but is there an option for those of us who are looking for a more natural solution?
Enter CBD for sleep.
Today, CBD is used by people all around the world. According to Gallup, the top reasons for use are to promote a happier, healthier, and more stress-free life, along with sleep support and other similar reasons. A big part of a holistically healthy life is getting enough sleep.
Can CBD Gummies Help Me Sleep?
If you’ve been having trouble falling asleep and staying asleep, you’re probably naturally wondering if CBD gummies can help you sleep. According to research conducted by the Sleep Foundation and reported by Healthline, there is evidence to suggest that CBD for sleep may be a significant way to handle sleep issues. For example, one 2019 study found that among 72 subjects, 47 had anxiety and 25 had poor sleep. After one month ingesting 25mg of CBD in capsule form every day, nearly 80% reported lower anxiety, while nearly 67% reported improved sleep.
More research is necessary to learn about exactly how, but for now, many researchers point out one major observation about CBD: it may be able to improve sleep precisely through its support of the body’s endocannabinoid system. The body’s endocannabinoid system is what many researchers say helps to target root causes of insomnia, such as anxiety or pain.
If you’re considering how to use CBD for sleep gummies or oils, depending on your preference, keep reading for some tips and thoughts on how to incorporate CBD for sleep into your nighttime routine.
How to Use CBD for Sleep Gummies & Tinctures
Identify Your Sleep Needs
Do you have more trouble falling asleep or staying asleep? Do you suffer from nightmares or snoring? The intensity of your concerns may be one factor in determining how much CBD you should take each night, but generally speaking, it’s a personal preference. Read more about our CBD Night Oil or CBD Night Gummies for Sleep to help determine which option would work best for you.
Take 30–60 Minutes before Bed
For best results, take your CBD sleep gummies 30–60 minutes before you’d like to fall asleep. CBD tinctures for sleep are a little faster to kick in, so that could be taken 20-30 minutes before bed. Take your dosage, and then go through your nighttime routine—brush your teeth, take care of your skin, and read a chapter in your favorite book. This will give plenty of time for the CBD to kick in, promoting a more restful experience.
Start Small and Increase Slowly
We recommend starting with 5mg (half a dropper) in order to figure out what dosage is best for you. It’s all about finding a happy medium, so you’re taking enough CBD for sleep that you actually sleep better, but not more than you need. Finding that balance is key, so it’s important to slowly increase your dosage if you’re still not getting enough sleep until you find what works for you and your body.
Keep Track of Dosings and Sleep
Along those same lines, it’s important to keep track of your dosage and how you feel, whether CBD for Sleep Gummies or CBD Night Oil. Keeping a sleep journal can really help with this, especially if you’re trying to fix your sleep schedule. If you keep a bullet journal, you can create a page for this at the beginning of each month! Or it can be as simple as just keeping a notepad by your bedside and recording how much CBD you took at night, and how you feel in the morning. (e.g., 5mg, sleepy / 10mg, refreshed).
CBD Gummies and Tinctures for Sleep
CBD’s potential to support the endocannabinoid system which in turn supports a calm sense of being makes it an ideal all-natural ingredient to consider in the search for optimizing your sleep. In our formula, we combined CBD with another all-natural sleep aid: melatonin, the naturally occurring hormone associated with sleep regulation.
With 10mg of all-natural, hemp-derived CBD and 5mg of melatonin, our lab-tested CBD Night Gummies for Sleep come in a tasty blueberry flavor and combine the best of both worlds in order to potentially help with a better quality of sleep, which in turn will improve the time you spend awake, as well. For a sugar-free alternative that’s just as simple to introduce to your nighttime routine, check out our CBD Night Oil. Simply place a drop under your tongue or add to your evening tea and enjoy.
If you’re interested in exploring the many other ways that CBD can be incorporated into your health and wellness routines, take our CBD quiz! As always, make sure you talk with your doctor before taking any new supplements.
Can CBD help you sleep? Experts explain the current CBD research
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This article was medically reviewed by Mia Hazle, MD, a psychiatrist in the Division of Addiction Psychiatry at Beth Israel Deaconess Medical Center.
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Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board.
- CBD for sleep has limited research — though some early studies have shown promising results.
- CBD researchers theorize that CBD may help with sleep by alleviating anxiety and pain.
- Smaller doses of CBD may make you more alert, while slightly larger doses may aid in sleep.
Touted to relieve everything from acne and anxiety to pain and poor sleep, CBD (cannabidiol) is making waves in the wellness industry despite a lack of scientific evidence proving the compound’s overall effectiveness.
Medical term: CBD is a component of cannabis that does not cause you to feel high or stoned.
That said, a handful of small, preliminary studies have found that CBD may help improve the sleep quality of certain individuals. Here’s what researchers know so far.
Can CBD help you sleep?
There have only been a handful of small, trusted studies that look at pure CBD for sleep, says Jeff Chen, MD, MBA, Founder of the UCLA Cannabis Research Initiative and Cofounder and CEO of Radicle Science.
What the research says
of 72 adults with anxiety and sleep troubles found that doses of CBD ranging from 25 milligrams to 75 milligrams improved sleep in 66.7% of participants. found that since CBD can reduce pain, it may improve sleep in people who suffer from chronic pain and related sleep problems.
- A 2018 study of 27 healthy participants found that a dose of 300 milligrams of CBD had no significant effect on sleep versus a placebo.
Though early results are encouraging, researchers aren’t sure why CBD may help with sleep — but it may have something to do with how it can help improve underlying conditions.
“Sleep disorders, mood disorders, and pain disorders are often co-occurring, and CBD could possibly indirectly improve sleep by improving an underlying anxiety or pain condition,” says Chen.
And to make things even more confusing, it’s possible that smaller doses of CBD may have a stimulating effect rather than a sedating effect, says Me Fuimaono-Poe, MSN, FNP, faculty at Pacific College of Health and Science, and the medical director for the Malie Cannabis Clinic.
For example, a 2014 study found that a dose of 15 milligrams of CBD may have an “alerting” effect.
The lack of large-scale clinical studies makes it difficult to draw solid conclusions. “There is no firm evidence regarding whether CBD may help with sleep, and if so, what dose of CBD is most appropriate,” says Chen.
How should I take CBD to sleep?
Since researchers haven’t determined a rule of thumb when it comes to CBD dosage for sleep, experts can only guesstimate. If you want to give CBD a shot, Fuimaono-Poe suggests starting with 25 milligrams and increasing as needed, taken one to two hours before bed.
There’s also the question of what form of CBD is best for sleep. Fuimaono-Poe says two common delivery methods are taking CBD oil or smoking CBD flower. CBD oil is preferable and healthier for your throat and lungs since smoking can cause throat irritation and coughing, says Fuimaono-Poe.
However, smoking CBD flower comes along with the benefit of having a more rapid onset than taking a dose of CBD oil, so you can use that closer to bedtime. You’ll feel the effects five to ten minutes after smoking, says Fuimaono-Poe.
Risks of CBD
CBD is typically well-tolerated, however, it is possible to experience some side effects. Some documented potential side effects of CBD (discovered during human studies of using CBD for epilepsy and psychiatric disorders) include:
- Drug interactions
Additionally, there are some groups of people who should avoid using CBD, such as:
- Women who are trying to get pregnant, women who are pregnant, and women who are breastfeeding: Chen says researchers don’t know the impact of CBD on human fetuses or babies, but animal studies indicate that it stunts fetal development. Therefore, it’s safer to err on the side of caution and avoid CBD.
- People with liver disease or people who drink heavily: It’s possible that CBD may damage the liver, Chen says, so it may be safer for these people to not take CBD. This is because drinking excessive alcohol also causes damage to the liver.
- People taking certain medications: CBD may cause drug interactions or increase your risk of adverse side effects, says Chen. Therefore, if you take any prescription drugs, check with your doctor before taking CBD.
At the end of the day, more research is needed to determine the efficacy of CBD for sleep, as well as the best dosage and most effective ways to consume it.
However, in the meantime, it likely won’t hurt to give CBD a try if you’re experiencing trouble with sleep.
If CBD doesn’t help and your sleep problems persist or worsen, be sure to see a doctor for guidance.
Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter @ashladerer