CBD for sleep: What the studies show
Sleep is something many of us chase but don’t always catch, and the importance of a good night’s sleep can’t be overstated. From better mood to improved focus and overall well-being, quality sleep plays a vital role in daily life. Yet, for many, achieving that restful night remains elusive.
As people explore natural alternatives to improve their sleep, CBD products have gained popularity. These supplements, derived from the cannabis plant, are now widely used to help with sleep, discomfort, and general wellness. The growing interest in CBD oil, tinctures, gummies, and topicals has sparked curiosity about how these products might support sleep quality and overall restful sleep.
Understanding what the research says about CBD use and its potential benefits is key. We’re here to help break it down so that you can make informed decisions about incorporating CBD into your daily lifestyle.
What are cannabinoids?
Cannabinoids are the active compounds found in the cannabis plant, and they interact with the body’s endocannabinoid system (ECS) to keep the body in homeostasis. The most well-known cannabinoids include CBD (cannabidiol) and THC (tetrahydrocannabinol). While THC is associated with the high that comes from cannabis use, CBD does not produce this effect. Instead, it works in a gentle manner, offering subtle support that can make a big difference in people's daily lives.
The ECS plays a crucial role in regulating various bodily functions, such as sleep, mood, and immune responses. It consists of endocannabinoids, cannabinoid receptors like CB1 receptors primarily located in the brain, and CB2 receptors found in the immune system and other parts of the body.
CBD works differently from THC in that it doesn’t bind directly to CB1 receptors in the brain. Instead, it may influence them indirectly, offering calming effects and promoting relaxation without impairing cognitive function. THC, on the other hand, binds directly to CB1 receptors, which is why it produces a high.
Other minor cannabinoids like CBN (cannabinol) are also being studied for their role in sleep and wellness, broadening the scope of cannabinoid research and exciting new discoveries.
Why is sleep so important?
Sleep is essential for both the body and the brain. During this time, important internal processes occur that impact everything from memory and mood to muscle recovery and immune health.
When we sleep, the brain consolidates short-term memories into long-term memories, supporting learning and focus. At the same time, the body repairs tissues, produces essential hormones, and lowers stress levels, all of which are key for maintaining overall health.
The sleep cycle consists of different stages, including REM sleep (rapid eye movement), which is particularly important for cognitive functions like memory processing and emotional regulation. REM sleep is also when the brain is most active, helping to process information from the day.
Without enough time spent in these stages, the brain and body don’t get the chance to fully recover, leading to a variety of problems like poor sleep quality, difficulty concentrating, and a weakened immune system.
Unfortunately, many adults struggle with sleep problems, whether it's due to stress, chronic discomfort, or modern-day lifestyle factors like excessive screen time or overly demanding job expectations.
Sleep disorders, such as insomnia, prevent the body from cycling through its necessary phases of restorative sleep, leading to more significant health concerns over time. Lack of sleep is linked to increased stress, mood imbalances, and even more severe long-term risks like heart disease and diabetes.
With so many factors contributing to poor sleep, it's no surprise that people turn to various solutions like CBD gummies to help support their sleep quality.
Addressing these underlying issues can make a big difference, and understanding the science behind sleep can better help us prioritize it.
How can CBD help with sleep?
As interest grows in natural solutions for improving sleep quality, many turn to CBD for support.
Several studies suggest that CBD use can help address common sleep concerns by working with the body’s endocannabinoid system (ECS) to calm the mind, relieve physical discomfort, and support healthy sleep cycles. Let’s explore how CBD might help you get a good night’s sleep.
Helps calm the mind
Tension and mental turmoil is a common culprit behind sleep problems, and CBD is believed to help ease general feelings of stress by interacting with endocannabinoids like anandamide.
Anandamide, often referred to as the “bliss molecule,” plays a key role in supporting emotional balance. CBD can help prevent the breakdown of anandamide, allowing it to stay active in the brain longer. This interaction with CB1 receptors in the brain may help ease feelings of tension and promote a sense of calm.
When the mind is less preoccupied with stress and nervous thoughts, it becomes easier to fall asleep and stay asleep. Studies suggest how the effects of CBD can support emotional wellness, helping people manage feelings of tension and relax more easily before bed. By calming the mind, CBD creates the foundation for better sleep.
Relieves physical tension
Tension and discomfort in the body can also make falling asleep difficult. CBD works with CB2 receptors located throughout the body to address feelings of discomfort, which can be particularly helpful for those dealing with generalized discomfort or physical tension.*
This can be particularly beneficial at bedtime when tossing and turning due to physical discomfort can interfere with the ability to fall asleep. People who struggle with nighttime discomfort often report that CBD helps them relax more fully, allowing them to settle into bed without the constant urge to shift positions.*
CBD and sleep cycles
Sleep is not just about quantity but quality, and CBD may play a role in supporting sleep cycles. While research is ongoing, some studies suggest that CBD can support healthy sleep quality, helping the body cycle through all the necessary stages of rest.*
Wake up feeling refreshed
A restful night’s sleep is about more than just falling asleep — it's also about waking up feeling refreshed and ready to take on the day.
During sleep, the body performs a variety of important tasks, from bolstering the immune system to regulating hormone production and reducing stress levels. CBD can support many of these processes by interacting with both CB2 receptors that support immune function, and serotonin receptors that help manage emotional wellness and memory.*
In addition to its role in easing tension and promoting relaxation, CBD has antioxidant properties that may further enhance overall wellness.*
By incorporating CBD into your nighttime routine, you can help align your body’s natural sleep processes with the support that CBD offers, potentially waking up with more energy and a greater sense of readiness for the day.
What type of CBD Is best for sleep?
Not all CBD products are created equal, and if you’re looking to improve your sleep, certain forms of CBD may offer more benefits. When choosing a CBD product for sleep, it’s important to consider a few key factors.
For many people, full spectrum CBD is the best option for sleep support. Full spectrum CBD contains not just CBD, but also a variety of other cannabinoids, terpenes, and compounds from the cannabis plant. These additional compounds, such as CBN (a minor cannabinoid), may enhance CBD’s effects on sleep quality and REM sleep. CBN has shown particular promise for helping people relax and drift off more easily, making it a key ingredient to look for in CBD products intended for sleep.
In addition to cannabinoids, some CBD sleep formulas include natural ingredients like lavender or chamomile, which has a calming aroma that can help enhance relaxation.
While some CBD sleep aids include melatonin, which is known to regulate sleep-wake cycles, it’s worth noting that for some people, melatonin can disrupt natural sleep rhythms. That’s why at Sunmed, we opt to use only plant-based, melatonin-free CBD formulas to help promote restful, natural sleep cycles.
When it comes to selecting a CBD product for sleep, there are many formats to choose from. Tinctures, CBD oil, and CBD gummies are popular options, and they all have slightly different effects. Tinctures and CBD oil can be absorbed quickly under the tongue, making them ideal for those who want fast-acting support.
CBD gummies and other edibles may take a bit longer to kick in but offer a more sustained release throughout the night. Ultimately, the best choice is the one that fits your personal preferences and helps you achieve the sleep you’re looking for.
Are there any risks to using CBD?
While CBD is generally considered safe, it’s important to be aware of potential temporary side effects.
Some people may experience drowsiness, nausea, or changes in appetite, particularly when using high amounts of CBD. These effects are usually mild, but CBD can also interact with certain medications. If you're taking prescription meds, especially those that affect liver enzymes, it’s important to consult with a healthcare professional before using CBD.
To avoid side effects, it’s best to start with a low amount, typically 5-10 mg of CBD, and gradually increase it as needed. Always follow the suggested daily serving size and choose high-quality products from brands that offer third-party testing, like Sunmed, to ensure you’re getting a safe and reliable product.
How to take CBD for sleep
If you’re looking to use CBD to support your sleep quality, timing and form are important. CBD gummies can take up to an hour to kick in, as they need to pass through the digestive tract. On the other hand, CBD oils and tinctures, when taken sublingually, can be absorbed anywhere from 45 to 15 minutes, providing faster relief as they enter the bloodstream directly.
It’s usually best to take CBD about 30-60 minutes before bed, allowing enough time for the effects to begin before you settle in for the night. Start with a low serving size and increase gradually if needed to find the right amount that works for you.
Incorporating CBD into a relaxing pre-bedtime routine can make a big difference. Put away screens at least an hour before bed, and try calming activities like journaling, meditation, or deep breathing. Consistency is key, both with your sleep schedule and CBD use — taking it regularly can help improve your sleep cycles over time.
The bottom line
Research on CBD shows promising potential for improving sleep, managing chronic pain, and supporting wellness overall. While studies continue to evolve, many people are finding CBD to be a helpful part of their nightly routine, promoting restful sleep without harsh sleep medications.
Before starting any new supplement, especially if you have a medical condition or take prescription meds, it’s important to seek medical advice from a healthcare professional. As more research emerges on CBD use, staying informed can help you make the best decisions for your health.
If you’re ready to explore the potential of CBD for your wellness routine, check out our full range of natural, hemp-derived products to support better sleep and overall well-being.
*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Sources:
The endocannabinoid system: Essential and mysterious | Harvard Health
Sleep’s Crucial Role in Preserving Memory | Yale School of Medicine
Brain activity of anandamide: a rewarding bliss? | PMC
Enhancing Endocannabinoid Control of Stress with Cannabidiol | PMC
Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders | PMC