How many CBD gummies should I take for sleep?
Medically Reviewed by: Dr. Caley Scott, ND
You may already be on the CBD bandwagon for benefits like relaxation, recovery, and general well-being. There’s no doubt cannabidiol does these things well, but when it comes to sleep, does this powerful cannabinoid have a role to play?
With so many natural sleep remedies already available, it might seem redundant to add another step to your evening routine. However, now that CBD is readily accessible in gummy format, it seems like a no-brainer — CBD for sleep is more popular than ever thanks to these small, simple ingestibles.
This raises a new question: how many CBD gummies does it really take to help you get the sleep you need at night? There are many factors to take into account, and in this article, we’ll shed light on them.
What Is CBD?
Cannabidiol (CBD) is a naturally occurring cannabinoid compound found in the Cannabis Sativa plant. Unlike tetrahydrocannabinol (THC), CBD is non-psychoactive. That means you won’t get high from CBD, but you’ll still reap the full-body benefits of relaxation, balance, and more.*
While THC binds directly with CB1 and CB2 receptors in the endocannabinoid system, CBD has a lighter touch, with a broader focus on whole-body therapeutic effects.*
In other words, CBD is a more palatable and gentle cannabinoid than its psychoactive counterparts. With the right formulations, it can help you stay alert, focused, and active, without the downsides that typically come with a cannabis high.
It’s all about choosing the right CBD for your needs, and thankfully, there are more types of gummies than ever before, all with unique ratios of cannabinoids and other plant compounds to suit your needs.
How does CBD help you sleep?
We’ve touched on some of the well-known benefits of CBD, but we’re here to discuss how it affects sleep. In addition to a wealth of anecdotal evidence, numerous studies have shown that CBD’s soothing effects can help the body prepare for sleep and increase the quality of rest.*
Let’s focus on a few key effects of CBD that make it such a great form of natural sleep support, so that you know what to expect from using hemp extracts for sleep.
Supports your ability to fall asleep*
CBD for sleep works on several different levels, the first of which is when it comes to sleep latency. This refers to the time it takes for you to fall asleep, which for many, is a major barrier to sleep quality.
Ideally, you will be able to fall into stage 1 sleep within a matter of minutes after lying down in bed. Sleep hygiene makes a difference here, but CBD can also help by soothing tension in the body and relaxing muscles, paving the way for quick entry into stage 1 sleep.*
Lying awake in bed for longer than necessary isn’t just a waste of time — it’s also frustrating and can contribute to further tension and stress. If you struggle to fall asleep on time, the calming effects of CBD could be the key for you to regain your sleep over the long term.*
Helps ease feelings of tension
Quality sleep obviously linked to our mental state, and physical relaxation is only one piece of the puzzle. To truly relax and ease into deep sleep, you need to be mentally calm as well, with the entire central nervous system in balance.
This is where CBD shines, interacting with endocannabinoid receptors that soothe neurotransmitters in the brain. Specifically, CBD supports the body’s ability to shift from the sympathetic nervous system to the parasympathetic nervous system and soothes feelings of overwhelm. This is a key part of the relaxation process, and it’s not strictly physical — it also allows brain waves to properly slow down and ease into the beginning stages of sleep.*
Sleep psychology shouldn’t be overlooked, and while some techniques can help you shut off the mental noise and calm down, CBD is one tool that should be in your wind-down arsenal to help.
Helps support a healthy sleep-wake cycle*
The sleep-wake cycle is one of the less-understood aspects of sleep science, but recent findings have showcased its importance more than ever. The body has an internal clock that regulates when we feel alert, active, tired, or ready for sleep. If that clock is out of balance from jet lag or poor sleep habits, it’s only a matter of time before sleep quality suffers.
Although many people turn to supplements like melatonin to “reset” the sleep-wake cycle, this isn’t always the best approach long term. Instead, a strategic approach to sleep hygiene and timing — combined with CBD use — offers a more sustainable way to keep your sleep-wake cycle in order.
It may take a bit more effort and time to recalibrate your sleep-wake cycle the natural way, but it will pay dividends when you can count on your sleep schedule each night and wake up feeling refreshed in the morning.
Limits sleep disturbances*
Maybe you don’t have any trouble falling asleep when your head hits the pillow. For many, the problem is staying asleep through the night and progressing through each of the four sleep stages, including the critical phase of REM sleep.
With CBD, you benefit from physical and mental relaxation, which can prevent sleep disturbances from unexpected jolts, fidgeting, and environmental facts. The right amount of CBD can help your body and mind stay still in this unconscious state, which can make all the difference in compounding the effects of multiple sleep cycles.
Everyone has their own challenges when it comes to sleep, but CBD offers a holistic solution without unintended side effects. If you use CBD properly — including taking the correct gummy serving size — you’ll be on track to fix your sleep at every level and enjoy the benefits in full.
How many CBD gummies should you take for sleep?
There is overwhelming evidence to support the safe use of CBD for sleep, but now it’s time for a more practical discussion. If you’re just getting started with your CBD lifestyle, you’ll want to know how much to take, and gummies are a great place to begin.
With CBD gummies, you get a simple, streamlined, convenient delivery method for high-quality hemp extract, without having to carefully measure out liquid drops. For a CBD first-timer or anyone who wants something easy, gummies are an accessible way to experience hemp for sleep and maintain the consistency required for lasting results.
Of course, not all gummies contain the same cannabinoids in the same amounts. In fact, these products vary widely from one brand to the next — that’s why we’re guiding you through the main factors to consider when using CBD gummies for sleep.
The potency of your CBD gummies
Determining the potency of any CBD product is your first priority when stepping into the world of hemp extracts, and that includes CBD gummies for sleep. Generally, between 5 and 15 mg of CBD is common for CBD beginners.*
That said, cannabinoid concentrations and potency can vary from product to product. Make sure to always check the label on your specific CBD gummies to confirm the ideal serving size and potency of the product.
Your first step is to determine the total cannabinoid amount in a single serving size of your chosen CBD gummies. Some products have 30mg per gummy, while others contain two or three times that number. Our best-selling Full Spectrum Sleep CBN Gummies contain 60mg of total cannabinoids per serving, which means you can cleanly split a gummy in half to experience the recommended starting serving.*
This starting point should be plenty to get you on the right track, whether your goal is to reset your sleep-wake cycle or rest up for a big day ahead. Most importantly, be sure to track the amount of CBD you take each night and take note of your sleep quality, as well as how you feel the next morning.
Depending on your results, you may want to gradually ramp up the amount of CBD you take, working your way up to 60mg per nightly serving or more. Like all things in the world of health and fitness, measurement and consistency are key, so apply these principles to CBD gummies as you would any other aspect of wellness.
Broad spectrum vs. full spectrum
CBD gummies not only vary in serving sizes and total cannabinoid amounts — the actual cannabinoid profiles and ratios can also be vastly different. In our Full Spectrum Sleep CBN Gummies, we included 16mg total cannabinol (CBN) to offer additional non-psychoactive benefits for sleep.*
Not all CBD gummies will contain CBN. However, they should clearly state whether the hemp extract is full spectrum or broad spectrum. This is important in determining the amount of tetrahydrocannabinol (THC) you consume, as full spectrum products can contain up to 0.3% THC by dry weight per serving. On the other hand, broad spectrum hemp extracts will contain only trace amounts of THC, which may determine your usage or choice of product overall.
Keep these factors in mind when figuring out how many CBD gummies to take each night, as the presence of THC may or may not affect your sleep quality. Once again, tracking your experience and results will be key to making the most of your hemp routine, whether THC is included or not.
Other forms of natural sleep support
CBD, CBN, and THC aren’t the only forms of natural sleep support out there, and you may use other plant-based supplements to support your overall sleep experience. Essential oils from plants like lavender, valerian root, and peppermint have all been shown to improve sleep quality by reducing tension in the body and mind. Whether you use these compounds as part of your chosen CBD gummies or take them in herbal tea, you’ll want to take note of their effects and how you respond.
It’s also worth noting a phenomenon known as the entourage effect when stacking natural sleep aids together, particularly essential oils. These plant compounds, including terpenes and flavonoids, tend to synergize with cannabinoids to produce even more potent effects and further contribute to your sleep quality.
Because these plant compounds have minimal side effects, you can safely rely on them to supplement your CBD gummy usage and get more from your sleep routine.
Your sleep hygiene and focus areas*
No two people are in the same situation with regard to health and wellness, and that includes sleep. Knowing this, you’ll want to precisely outline the challenges you face in sleep and adjust your CBD gummy consumption approach accordingly.
For example, you might find that you only need help falling asleep when you feel stressed or can’t make it to the gym. Alternatively, some find that CBD gummies are particularly effective when combatting feelings of jet lag, while others are happy with daily use and don’t feel the need to adjust.
Sleep hygiene is highly personal, and your focus areas will likely change over time as you shift your priorities and navigate life. As you start to recognize that there is no one-size-fits-all approach to CBD, you’ll be able to take CBD gummies for sleep more intuitively and continue to get the results you want.
How should you use CBD in your evening routine?
There is no magic formula to using CBD in your evening routine, and if you already know the right amount to take, you’re on the right track. However, there are some ways to better incorporate CBD gummies into your routine, helping to shape your overall sleep hygiene and support your quality of rest.
One common beginner tip is to use CBD gummies as a way to signal the start of your evening routine, allowing you plenty of time to enjoy the last hour of your day as you wind down for sleep. You can take your CBD gummy along with herbal tea, prepare your bedroom, take a bath or shower, and then ease into bed with a book or an episode of your favorite show.
Because it takes approximately 40 minutes to an hour for cannabinoids to take effect via ingestion, this is the perfect way to end your day on a soothing note — and it helps ensure the optimal timing of your nighttime ritual.
The bottom line
CBD gummies for sleep are more popular than ever, especially as more people seek out natural sleep remedies that complement a healthy lifestyle. With these tips, you can choose the right CBD gummies for your nighttime needs, take the right amount each time, and adjust your regimen according to your goals and circumstances.
Sunmed continues to raise the bar for specially formulated hemp extracts, with our CBD for sleep and much more. Start your commitment to better sleep today, and enjoy the incredible benefits for years to come.*
Sources:
CBD as a Sleep Aid | Sleep Foundation
Natural Sleep Aids: Home Remedies to Help You Sleep | Johns Hopkins Medicine
Is Cannabidiol a Safe and Effective Sleep Aid? | Sleep Foundation