CBD and Sleep: What the Research Says

CBD and sleep: a summary of the current research.

  • Our article highlights recent research, including a 2017 study that explored CBD in relation to several sleep-related concerns.
  • We review the connection between CBD and the endocannabinoid system.
  • You’ll learn what the current research says about CBD and sleep.
  • We outline key factors to consider when looking at CBD and sleep.
  • We explain the main causes behind sleep problems.
  • We describe symptoms associated with sleep deprivation.
  • We explore a few alternative approaches to better rest.

CBD and Sleep Research: What Current Studies Suggest

In recent years, cannabidiol (CBD) has gotten attention for its possible effects on sleep. As more people look for options to support healthy sleep habits, CBD has become a popular choice.

CBD Oil and Sleep: What Do We Know So Far?

Sleep is an essential part of overall health. Poor sleep can affect many parts of daily life. Research on CBD oil and sleep is still early, and findings have been mixed. Here’s a quick overview of the key points:

CBD and Sleep Problems:

A 2017 review looked at cannabinoids, including CBD, and sleep disorders. The authors said CBD may be worth studying further, but more research is needed.

CBD and Sleep Duration

A 2019 study published in the Journal of Clinical Medicine looked at CBD use and sleep. Researchers reported changes in sleep scores after one month, and results varied over time and from person to person.

CBD and Sleep Quality

A 2014 study in the Journal of Clinical Pharmacology looked at CBD and the sleep-wake cycle in healthy volunteers. Researchers observed different responses at 15 mg and 160 mg, which suggests the effects may depend on the dose.

CBD and Sleep Issues

CBD is also discussed in relation to other factors that can affect sleep. For example:

  • Stress and Relaxation , A 2019 study looked at CBD in 57 healthy male participants during a simulated public-speaking test. Researchers are still studying how stress and sleep may be connected.
  • Pain , A 2018 review examined cannabinoids and pain. The authors said CBD may be worth further study, including its possible connection to sleep.
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Understanding CBD, the Endocannabinoid System, and Phytocannabinoids

Cannabidiol (CBD) is one of many cannabinoids found in the cannabis plant, also called a phytocannabinoid. Unlike tetrahydrocannabinol (THC), CBD is non-intoxicating and does not cause the mind-altering effects associated with marijuana use. CBD interacts with the body’s endocannabinoid system (ECS), a network of receptors and signaling molecules involved in many normal functions, including the sleep-wake cycle.

The ECS consists of three main components:

  • Endocannabinoids: naturally occurring compounds within the body
  • Cannabinoid receptors: CB1 and CB2 receptors found throughout the body
  • Enzymes: Help make and break down endocannabinoids.

CBD is often discussed in relation to the endocannabinoid system (ECS), and researchers continue to study how that may relate to sleep.

Using CBD Oil Before Bed: What to Know

Some people take CBD oil before bed as part of their evening routine. Researchers are still studying how CBD may relate to sleep, and several theories have been proposed:

Interaction with Serotonin Receptors

Researchers are still studying how CBD interacts with the body.

How GABA Activity May Be Involved

Gamma-aminobutyric acid (GABA) is a neurotransmitter that plays a role in relaxation. Some studies suggest CBD may affect GABA activity, but research on sleep-related effects is still limited.

Cortisol Levels and Stress Response

Cortisol, often called the “stress hormone,” plays a role in the sleep-wake cycle. Researchers are still studying whether CBD affects cortisol levels, but more research is needed.

Impact on Circadian Rhythm

Some research suggests that CBD may influence the body’s circadian rhythm , the internal process that helps regulate the sleep-wake cycle. Researchers are still studying how CBD interacts with the ECS and whether it may affect sleep patterns.

CBD and Sleep: What the Research Says

Although research on CBD and sleep is still developing, many questions remain. Future studies may focus on:

  • What research says about CBD and sleep patterns over time
  • Dosage considerations for different sleep concerns
  • Potential interactions between CBD and sleep medications
  • The role of CBD in common sleep concerns, such as trouble falling or staying asleep
  • Comparative research on CBD and conventional sleep aids

Important Factors When Using CBD for Sleep

While researchers are still studying CBD and sleep, there are several important factors to consider before using CBD for sleep support:

Quality and Purity

The global CBD market can vary widely from brand to brand, so look for products that make independent lab results and a certificate of analysis easy to review. That can help you make a more informed purchase.

Possible Side Effects

CBD is generally well tolerated, but some people may notice side effects such as fatigue, changes in appetite, or digestive discomfort. If you try it, start with a low amount and pay attention to how you feel.

Medication Interactions

CBD can interact with some medications, especially those processed by the cytochrome P450 enzyme system. If you take medication or have an ongoing health condition, ask your doctor before using CBD.

CBD Oil Dosage: What to Consider

As noted above, CBD oil dosage can be highly individual. Finding the right amount may take some trial and error. Our related article can help answer common questions about CBD oil dosage.

What Customers Say About CBD

Some CBD oil users report changes in how they feel after using it. Because everyone responds differently, effects can vary from person to person. It may take some time to figure out what works best for you.

→ Read hundreds of CBD user reviews by clicking here.

CBD for sleep disorders

CBD buying guide: what to know first

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  • Want help choosing the right product? We can guide you through our selection and help you compare CBD Oils.
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Common Causes of Insomnia

What are the main causes of sleep problems?

Sleep difficulties can have many causes, including biological, psychological, and environmental factors. Here are some of the most common causes of sleep issues:

Mental Health Conditions

Mental health conditions such as depression, anxiety, and bipolar disorder are often linked with sleep disruptions. Depression, for example, can be associated with either insomnia or sleeping too much. Anxiety can also make it harder to fall asleep or stay asleep because of persistent worry and a heightened state of alertness.

Long-Term Health Conditions

Chronic conditions like heart disease, diabetes, and respiratory disorders can affect sleep quality. Painful conditions such as arthritis or migraines may also make it harder to sleep well. Neurodegenerative conditions like Parkinson’s and Alzheimer’s can also disrupt sleep.

Primary Sleep Disorders

Primary sleep disorders, including insomnia, sleep apnea, restless legs syndrome, and narcolepsy, can affect both sleep quality and sleep duration. For example, sleep apnea causes repeated pauses in breathing during sleep, which can lead to fragmented rest and daytime sleepiness.

Lifestyle and Environmental Factors

Irregular sleep habits, too little morning light, poor sleep hygiene, like using electronic devices before bed, and stressful life events can all contribute to sleep problems. Shift work and frequent travel across time zones can also throw off circadian rhythms, making it harder to keep a regular sleep schedule.

Use of Alcohol, Medications, and Stimulants

Alcohol and some medications can disrupt sleep. Alcohol may make you sleepy at first, but it can worsen sleep quality later in the night. Caffeine and nicotine can also make it harder to fall asleep and stay asleep.

Addressing sleep problems often takes a multi-step approach. It’s important to look at the root causes and choose strategies that fit the person and the situation. That may include lifestyle changes and, when appropriate, medical treatment for sleep disorders or other health issues.

Signs of Sleep Deprivation

Not getting enough sleep can affect how you feel and function. Here are some common signs of sleep deprivation:

Cognitive Issues

  • Memory problems: Difficulty remembering new information and recalling older memories.
  • Reduced concentration: Trouble focusing can lead to more mistakes and lower productivity.
  • Poor decision-making: Trouble with decision-making, problem-solving, and clear thinking.
  • Slower reaction time can be especially risky when driving or operating machinery.

Emotional and Psychological Effects

  • Mood changes: Irritability, stress, and emotional ups and downs.
  • Mood and stress: Ongoing sleep loss can affect mood and make everyday stress harder to manage.
  • Stress levels: Higher stress can make everyday challenges feel harder to manage.

Physical Symptoms

  • Fatigue: Ongoing tiredness and low energy, even during the day.
  • Immune health: Long-term sleep loss may leave you feeling run down.
  • Changes in Appetite: Poor sleep may affect hormones that regulate hunger, which can lead to increased appetite and cravings for high-calorie foods.
  • Headaches: Sleep deprivation can be linked to more frequent headaches.

Daily Function

  • Reduced motor skills: Tasks that require coordination and fine motor control can feel harder.
  • Lower mental performance: Trouble focusing and low energy can make work or school feel harder.
  • Reduced Alertness: Reduced alertness and slower reaction times can make it harder to stay safe at work or on the road.

Long-Term Health Effects

  • Long-term sleep loss may put extra strain on the body, including the heart and circulation.
  • Sleep disruption may affect appetite and overall health over time.
  • Ongoing sleep loss may contribute to fatigue and added stress over time.

If these symptoms continue, consider addressing the underlying causes of sleep loss and talk with a healthcare professional about next steps.


What is CBD?

All the essential information in one place!

What is Insomnia?

Insomnia is a sleep disorder that can make it hard to fall asleep, stay asleep, or both. It can be short-term (acute) or long-lasting (chronic), and symptoms may come and go.

Acute insomnia refers to short-term sleep difficulties that last from one night to a few weeks.

Chronic insomnia is diagnosed when sleep problems last at least three months and occur at least three nights per week.

How Sleep Problems Can Affect You

While insomnia may seem minor, it can have a real impact on quality of life, overall well-being, and work performance. Over time, it may also affect physical and mental health and is associated with broader health concerns.

Sleep Challenges During Pregnancy

Sleep changes are common during pregnancy, often because of hormonal and physical changes, and they may become more noticeable in the third trimester. Some people have trouble falling asleep, sleep less soundly, or feel more tired during the day.

Several factors during pregnancy can interrupt sleep, including:

  • Frequent urination , During pregnancy, pressure on the bladder can make you need to use the bathroom more often and wake you at night.
  • Increased heart rate , During pregnancy, the body circulates more blood to support the fetus, which may contribute to palpitations and waking during the night.
  • Changed breathing , During pregnancy, the enlarging uterus can press on the diaphragm and make breathing feel faster or shallower, which may make it harder to fall asleep.
  • Digestive changes , During pregnancy, heartburn, constipation, bloating, and a feeling of fullness can lead to nighttime awakenings.
  • Stress is a common factor in insomnia, and pregnancy can add sleep challenges.

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Alternative Methods and Tools for Better Rest

Other sleep-support strategies can also be part of your routine. Here are a few common approaches:

Mindfulness, meditation, and breathing exercises for your evening routine

Mindfulness practices like meditation may help reduce stress and support more restful sleep. Studies suggest mindfulness meditation can promote relaxation and reduce pre-sleep rumination. Breathing exercises done about 30 minutes before bedtime can also help some people relax and unwind.

Aromatherapy:

Essential oils, especially lavender, are commonly used for relaxation. Aromatherapy can be used with diffusers, sprays, or a pre-bedtime bath.

Acupuncture:

Acupuncture is a traditional Chinese practice that uses thin needles at specific points on the body. Some people use it for relaxation, but study results on sleep are mixed.

Physical Exercise:

Regular physical activity, especially aerobic exercise, can support better sleep. It may help keep your sleep-wake cycle on track, ease stress, and make you feel more ready for rest at night.

Establishing Sleep Habits:

Try going to bed and waking up at the same time each day, even on weekends. A consistent schedule can help keep your body clock on track.

Light Therapy:

Morning light can help regulate the body’s circadian rhythm, which may make it easier to fall asleep at night. It can also be helpful for people who have trouble adjusting to a regular sleep schedule.

Improving the Sleep Environment:

A dark, cool, quiet bedroom can support better sleep. A comfortable mattress and pillows can also make a difference.

These approaches may help support healthier sleep habits. If sleep problems are severe or long-lasting, talk with a sleep specialist or healthcare professional.

Summary

Early research on CBD and sleep is still limited. More studies are needed to understand how CBD may relate to sleep duration, sleep quality, long-term use, and possible interactions with other medications. If you’re considering CBD, talk with your doctor first, especially if you have any health conditions or take medication.

Good sleep matters for overall health and well-being. Whether considering CBD or another sleep aid, healthy sleep habits are an important part of getting better rest and supporting quality of life.

The CBD studies and research details mentioned here are available through the links in the Sources section. Those source pages are in their original language.



References and Scientific Sources

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