Did you know? Over 70 million adults in the U.S. alone grapple with chronic sleep issues, as reported by the Centers for Disease Control and Prevention (CDC). Frustrated by the side effects of traditional sleep aids, many are seeking out natural alternatives, with cannabidiol (CBD) emerging as a promising option. Numerous studies indicate that CBD may offer indirect benefits for sleep. In this blog, we’ll explore the scientific evidence behind CBD’s potential to improve sleep quality and duration.
The Endocannabinoid System and Sleep
Understanding the endocannabinoid system (ECS) is crucial to grasping how CBD might influence sleep. The term “cannabinoid” within the ECS refers to the active components of the cannabis sativa plant that interact with this system.
Dr. Chantel Strachan, a board-certified internal medicine physician and headache specialist at Columbia Doctors and Columbia University Irving Medical Center in New York, explains, “The endocannabinoid system is a sophisticated neurochemical network in the body responsible for regulating various functions, including emotions, pain, and sleep.” While the body naturally produces endocannabinoid molecules, external cannabinoids like CBD can impact the ECS, she adds.
How Does CBD Benefit Sleep?
CBD, the second most prevalent compound in the cannabis sativa plant, shows promise in indirectly improving sleep, according to numerous studies. Unlike delta-9 tetrahydrocannabinol (THC), CBD doesn’t induce the intoxicating psychoactive “high.” Research indicates that CBD may aid individuals with various sleep disorders, such as insomnia and restless leg syndrome, as well as other conditions that can adversely affect sleep.
Dr. Strachan also suggests that CBD could assist individuals in relaxing by alleviating anxiety and pain, both of which can hinder falling or staying asleep.
Insomnia
Dr. Whitelocke explains that the hypothalamus is involved in various sleep-related functions, such as regulating body temperature and coordinating sleep patterns. He suggests that CBD can aid individuals with insomnia by collaborating with the hypothalamus to manage stress. “Insomnia often stems from an overly active stress response that intrudes into our resting period, when we’re not consciously processing trauma,” he elaborates. “CBD has the potential to dampen this disrupted cycle of stress hormone overactivity and stabilize the sleep-wake rhythm by counteracting hormones.”
Anxiety
“CBD’s well-established ability to reduce anxiety, without inducing the stony lethargy often associated with THC products, positions it as an ideal tool for calming intrusive thoughts before bedtime,” explains Dr. Whitelocke. Specifically, CBD interacts with the endocannabinoid receptors in the limbic system— a collection of brain regions responsible for various crucial functions, including emotional regulation, memory storage, sexual arousal, olfaction (our sense of smell), and formation of learning patterns. When the limbic system is disrupted, such as when intrusive memories trigger anxiety and insomnia, CBD activates the ECS to suppress those memories and, consequently, promote better sleep. “By restoring hormone balance,” Dr. Whitelocke concludes, “CBD acts as the great equalizer.”
Frequently Asked Questions About CBD for Sleep
When should you take CBD for sleep?
Experts haven’t defined an optimal time to take CBD for sleep. One study offered people CBD capsules after dinner, but it’s unclear if that was the ideal time. You might have to experiment with different times to find the one that works best for you.
How much CBD should you take to fall asleep?
A few studies have found that 300 to 600 milligrams of CBD improve anxiety and cause sleepiness. The FDA is currently investigating which dosages are safe to use long term.
Is it better to take CBD gummies for sleep, vape CBD, or use it in a capsule form?
Researchers are not sure if one form of CBD is better than another. Because CBD products are not regulated, it’s difficult to say which products contain the amount of cannabinoids they claim to. This makes it harder to determine which form of CBD is best, as product quality often varies.