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Does taking CBD before bed help you sleep? Some studies suggest that it can improve sleep or relieve insomnia
Summary
1CBD oil for sleep
Experiencing stress or anxiety are some of the most common reasons for lack of sleep. Well, CBD’s calming effects could lead to lower stress levels...
2What are the side effects of taking CBD for sleep
Some people may worry CBD would be similar to marijuana - “getting high”. CBD doesn’t contain the psychoactive properties THC does...
3What’s the correct dose of CBD you should take?
The FSA recommends that healthy adults weighing 70kg take no more than 10mg of CBD per day. Therefore, we recommend a “low and slow” approach...
Nobody enjoys those bleary-eyed, brain-fogged days where sleep has escaped us the night before.
Yet sometimes, as hard as we try to prevent it (which, ironically, can often make it worse…) we can find ourselves in a rut with our sleep routine, or getting less sleep than we’d like.
And we’re not alone – in fact, a study by the Sleep Council revealed 12% of people admitted to getting less than five hours sleep a night.1
So, what’s the best way to and try and get that all-important good night’s rest?
CBD oil for sleep
Cannabidiol (better known as CBD) is a legal and safe compound that comes from the hemp plant.
Some research shows that CBD may have a calming effect on the nervous system2 (due to its ability to affect the serotonin or 'mood boosting' system). More studies are needed to confirm the benefits, but the initial results are looking good – part of the reason why CBD is hailed for its potential relaxing benefit.2
But what about using CBD for sleep? Experiencing stress or anxiety are some of the most common reasons for lack of sleep.3 We’ve all been there – dreading a presentation at work the next day, overthinking a situation, or, annoyingly, just worrying about getting to sleep in the first place.
Well, CBD’s calming effects could lead to lower stress levels.2 So, in theory, lower the stress, lower the sleep anxiety, right?
What are the side effects of taking CBD for sleep?
You don't have to worry about CBD making you high. Unlike THC, CBD doesn’t contain the psychoactive properties THC does.5 Instead, CBD oil is made through a complicated extraction process which removes THC and other cannabidiols from the CBD.6
Regardless, you should always check with your GP as to whether CBD is safe for you to use in any format. CBD isn’t suitable for pregnant or breastfeeding women, children, prospective parents trying for a baby or people taking medication.7
Establishing a good bedtime routine is one of the best ways to incorporate CBD into your supplement regime. There are a number of ways to take CBD for sleep:
- CBD oil
- CBD balm
- CBD spray
- CBD gummies
When to take CBD oil before bed
Try taking CBD an hour before bed and as part of a pre-bedtime activity such as meditation, stretching, or a warm and relaxing bath.
As everyone is built differently, this means that no one size fits all when it comes to CBD. We encourage you to find a routine that works best for your mind and body.
What’s the correct dose of CBD you should take before bed?
The FSA recommends that healthy adults weighing 70kg take no more than 10mg of CBD per day.7
Therefore, we recommend a “low and slow” approach – start with a low amount of CBD oil and slowly increase your dosage up to the recommended amount outlined by the FSA. Of course, continue to speak with your GP throughout the process to ensure you’re taking CBD safely.
Wellness tips for taking CBD before bed
Incorporating CBD into a bedtime routine isn’t just about finding the right dose – it’s about taking a holistic approach to whatever may be hindering you from unwinding at night.
Here are a few recommendations for taking CBD before bed:
- find the right flavour: some people report experiencing a sharp and unpleasant flavour when taking some CBD oils – which isn’t likely to help you relax right before bed
- target the source: to help you choose the right CBD product, it’s important to consider exactly what you believe may be impacting your ability to unwind at night. For example, many people find that sitting at a desk all day not only affects their posture but leaves them feeling sore and stiff before bed. If you can relate to that, you may want to try an enriched CBD topical balm
- light exercise: exercise is one of the most important ingredients for falling asleep quickly, promoting restful slow-wave sleep, and improving the quality of your night’s rest.8 It also releases endorphins, which help ease stress and anxiety symptoms.9 A peaceful walk, gardening, yoga, or swimming are all great exercises to try. Consider adding CBD into your workout routine, and see over time whether it helps you at night – but remember to wind-down at least one hour before sleep
The final say
Most of us could do with a little helping hand before bedtime. If you're still unsure about how to take CBD, you could try having it as a drink before bed or even in a spray format.
1. The Great British Bedtime Report [Internet]. Available from: https://sleepcouncil.org.uk/wp-content/uploads/The-Great-British-Bedtime-Report-2017-1.pdf
2. Shannon S. Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente Journal. 2019;23(1).
3. Fry A. Stress and insomnia [Internet]. Sleep Foundation. 2020. Available from: https://www.sleepfoundation.org/insomnia/stress-and-insomnia
4. Barrett FS, Schlienz NJ, Lembeck N, Waqas M, Vandrey R. “Hallucinations” Following Acute Cannabis Dosing: A Case Report and Comparison to Other Hallucinogenic Drugs. Cannabis and Cannabinoid Research [Internet]. 2018 Mar 1;3(1):85–93. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5908416/
5. Ng T, Gupta V. Tetrahydrocannabinol (THC) [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK563174/
6. Lazarjani MP, Young O, Kebede L, Seyfoddin A. Processing and extraction methods of medicinal cannabis: a narrative review. Journal of Cannabis Research. 2021 Jul 19;3(1).
7. Cannabidiol (CBD) [Internet]. Food Standards Agency. Available from: https://www.food.gov.uk/safety-hygiene/cannabidiol-cbd
8. John Hopkins Medicine. Exercising for Better Sleep [Internet]. Johns Hopkins Medicine. 2019. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
9. Harvard Health Publishing. Endorphins: The brain’s natural pain reliever [Internet]. Harvard Health. 2021. Available from: https://www.health.harvard.edu/mind-and-mood/endorphins-the-brains-natural-pain-reliever
CBD should not be consumed by pregnant or breastfeeding women, children, prospective parents trying for a baby, those at increased risk of infection or immuno-suppressed individuals, or by people taking medication.
The FSA sets an acceptable daily intake of 0.15mg/kg/body weight, which equates to 10mg for a 70kg adult.
This advice from FSA is precautionary and relates to long term sustained use of CBD.
H&B recommend customers check labels and consider their daily intake of CBD and length of time they choose to take CBD for based on this updated FSA advice.
For more information on CBD dosages, please visit the FSA website.
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