Everything You Need to Know About CBD & Sleep
We’ve all heard, read, or been told how important it is to get a good night’s sleep. We all understand how sleep impacts how we feel day to day, and most of us are fully aware of how sleep, or our lack of sleep, impacts our long-term health. And unless you’ve been living under a rock, you’ve seen some of the extreme measures people will take to ensure they get the best possible night’s rest. Who can fault them? Sleep is important. Everyone knows this, but getting a good night’s sleep is still a struggle for many. In fact, millions of adults in the United States struggle with sleep disorders or fail to get a healthy night’s rest on a regular basis. But lack of sleep isn’t uniquely American. It’s a global issue. As a result, the sleep industry (big sleep) pumps out hundreds of products aimed at helping you improve your quality of sleep. But how many of these products actually work? And at what cost? The effectiveness of these products is questionable at best, and the side effects can often be concerning. Luckily, you can do more than make another run to Walgreens for melatonin. If you’re tired of counting sheep, waking up groggy, and struggling to get consistent sleep, it might be time to reassess your sleep strategy. We’re here to walk you through all the best ways to set yourself up for success and get the sleep you need to be your best.
In this article, we’ll cover some basic ways you can improve your sleep habits, how to use CBD for sleep, how CBD works and sets the foundation for a good night’s sleep, when to use CBD for sleep, how to combine CBD with other sleep hacks, what the best CBD for sleep is, and most importantly, where to start. So, consider this your ultimate guide to CBD for Sleep. This is everything you need to know to get the best night’s rest you’ve had in years. If you still have questions once you finish reading this, get in touch with us, and we’ll walk you through anything you’re still unsure about. So, let’s dive right into it!
Do These Five Things to Get Better Sleep Automatically
1. Establish a Consistent Sleep Schedule
Like most things in life, consistency is key. Your body’s circadian rhythm works as an internal clock that regulates your sleep cycle. Going to bed and waking up around the same time each day allows your body to maintain this cycle, which makes it easier to consistently fall asleep and wake up naturally.
2.Create a Relaxing Nightly Routine
The best natural sleep aid is a relaxed mind! Engaging in relaxing activities that naturally encourage your body to wind down for the night sets the tone for a better night’s rest. Developing a routine that includes activities like reading a book, taking a warm shower, yoga, meditation, and even just dimming the lights can reduce anxiety and allow your mind to gear down into sleep mode.
3. Optimize Your Sleep Environment
When it comes to sleep, comfort is everything. So ensuring that your room is cool and dark will go a long way in helping you improve your sleep quality. Even the most minor lights from phone chargers and power strips can impact your sleep. So make sure to turn off any excess electronics and cover indicator lights that may bother you throughout the night.
Invest in a mattress and pillows that are truly comfortable. While it may not seem like a big deal at the time, compromising with your choice of mattress doesn’t just restrict your sleep quality, it can also leave you constantly stiff, sore, and irritable. Upgrading can be expensive, but this is an expense you should prioritize because a comfortable mattress and pillows can be life-changing. Remember, comfort is king, so don’t let your bed be the reason you aren’t getting better sleep.
4. Watch Diet & Hydration
Pay attention to when and what you eat before bed. Heavy meals, alcohol, caffeine, and sugar disrupt your sleep cycle. So, it is best to avoid consuming any of these things within a couple of hours of going to bed. As tempting as they are, those late-night snacks can utterly wreck your sleep habits. But diet isn’t everything. What you drink matters too!
Everyone knows staying hydrated throughout the day is crucial, but did you know your hydration habits impact your sleep? If you find yourself drinking excess fluids at night to stay hydrated, you might need to drink more water throughout the day. Overcompensating for lack of hydration at night leads to more nighttime awakenings and restlessness. If you drink water consistently throughout the day, you can minimize fluid intake in the hours leading up to bedtime.
Avoiding alcohol in the hours before you go to bed is widely recommended too. Alcohol can throw off our sleep cycles and leave us waking up groggy and irritated, even with seven to eight hours of sleep.
5. Limit Screen Time & Light Exposure Before Bed
Finally, the easiest thing you can do to improve your sleep quality is to limit your screen time and light exposure before bed. Our body’s are naturally inclined to sleep at night, but artificial light blocks the processes that facilitate this natural function. Blue light emitted by electronic devices (phones, computers, TVs, tablets, and other electronic devices) can interfere with melatonin and other hormones that play a critical role in how we sleep. So do your best to wrap up your screen time at least 30 to 60 minutes before bed.
But wait, there's more!
None of these tips are magical solutions, but implementing them will at least give your body the foundation it needs to sleep well naturally. However, despite our best efforts, some of us still need help getting a good night’s rest. Thankfully, there’s CBD. So let’s take a look at how you can utilize this fantastic cannabinoid to help you get the sleep you need to be your best.
Why You Should Consider Using CBD for Sleep
When it comes to natural sleep aids, there are plenty of options. So why choose CBD?
The answer is simple - CBD is natural, CBD works, and CBD doesn’t have adverse side effects. While other sleep aids are often inefficient or force you to compromise your health in other areas, CBD is a worry-free natural alternative that you can rely on.
While over-the-counter and prescription medications can be powerful and effective, they often have adverse side effects, including morning grogginess. CBD is safer because there is no risk of intoxication or overdose. And since CBD’s function is to facilitate natural bodily processes, you won’t wake up groggy and tired. Instead, CBD helps your body maintain its natural sleep cycle, so you can expect to wake up feeling energized and refreshed.
Whether you sleep well or not, most people still want to get to sleep faster, stay asleep through the night more consistently, and wake up feeling refreshed regularly. CBD is inarguably your best option if you're one of these people.
How Does CBD for Sleep Work?
Before we look at how to use CBD for sleep, we need to understand how CBD for sleep works. The first thing you should know is that CBD itself doesn’t make you tired. Unlike other cannabinoids, such as CBN and THC, CBD has no psychoactive effects. Instead, CBD is a facilitator and is responsible for modulating hormones and neurotransmitters that regulate critical bodily functions, including sleep.
When you consume CBD, it interacts with receptors in your endocannabinoid system (ECS). The ECS is a complex neurochemical system that facilitates and regulates various bodily functions. The primary role of the ECS is to keep your body in balance by maintaining homeostasis. This includes regulating mood, appetite, immune response, inflammatory responses, pain responses, sleep cycle, and more. Your body knows what it needs and is always working to maintain homeostasis, but it can’t always function how it wants to. This is where CBD comes in.
For example, your body knows that it needs to rest at night. So when you take CBD, and it interacts with your endocannabinoid system, it facilitates the release of hormones and neurotransmitters that impact sleep, like GABA and melatonin. Likewise, if you take CBD for anxiety or pain during the day, your endocannabinoid system responds accordingly, supporting the appropriate bodily response to the situation. We don’t fully understand how CBD’s interactions within the endocannabinoid system work. But the results from several studies are promising, and the testimonials of thousands of people who use CBD to support various conditions, including poor sleep quality and some sleep disorders, seem to indicate that there is an undeniable connection.
What is the Best CBD for Sleep?
Whether you’re new to CBD or use it regularly, picking the right kind of CBD for sleep is essential. CBD is everywhere, which can make it difficult to pick a starting point. Luckily, there are plenty of options that fit your needs.
Types of CBD Products
The first step to finding the best CBD for sleep is determining what CBD you prefer. There are three types of CBD: full spectrum CBD oil, broad spectrum CBD oil, and CBD isolate.
Full Spectrum CBD oil is an unfiltered extract containing all the plant material, including other cannabinoids and terpenes. Since full spectrum CBD oil is unrefined, it contains trace amounts of THC.
Broad Spectrum CBD oil is further refined to remove any trace amounts of THC. Although broad spectrum CBD oil is refined, it still contains some terpenes and minor cannabinoids.
CBD isolate is pure CBD. Unlike full spectrum CBD oil and broad spectrum CBD oil, CBD isolate is refined until it no longer contains trace amounts of any other cannabinoids or terpenes.
There are many CBD products available that can provide sleep support, but over the past few years, the development of CBD sleep products has skyrocketed. As a result, three types of CBD are best for sleep: sleep-specific CBD oils, sleep-specific CBD gummies, and CBD sleep capsules.
Different Types of CBD Sleep Aids
CBD Oil for Sleep: Like other CBD tinctures, CBD oil for sleep features a carrier oil and CBD extract. However, CBD oil for sleep tinctures also contains additional active ingredients to help you sleep better. The active ingredients in these blends will vary, but they are all formulated to support a better night’s sleep.
The quality of these tinctures also varies, so it is important to find a blend that meets your needs. Check the amount of CBD per serving, the active ingredients per serving, and any available lab testing to ensure you get the best possible CBD tincture for sleep. If you aren’t sure about CBD oil for sleep, you can always begin with a traditional CBD oil tincture. Despite not having additional sleep-supporting ingredients, many people find traditional CBD tinctures helpful for sleep.
CBD Gummies for Sleep: Like CBD oil for sleep, CBD gummies for sleep contain additional active ingredients that support healthy sleep habits. CBD sleep gummies are popular for those seeking a better night’s rest because they are easy to use, reliable, and taste excellent. CBD sleep gummies may vary in flavor and strength from brand to brand, so double-check the ingredients and lab tests and read the reviews before making a decision.
CBD Sleep Capsules: CBD sleep capsules are the perfect choice if you're looking for CBD oil for sleep but aren't a fan of tinctures. CBD capsules provide a convenient alternative to tinctures and gummies. Capsules are the clean, quick, and easiest way to enjoy the benefits of CBD oil. The only downside to CBD capsules is that they can be pricey, especially if they contain additional active ingredients.
What Is the Right Type of CBD for You?
Ultimately, if you’re looking for how to improve sleep quality, you can choose whatever type of CBD you prefer. Both CBD gummies and CBD oil will work. However, we recommend that new users start with CBD gummies because they are easier to use. CBD gummies offer more consistent servings than tinctures so that you can replicate your desired outcome reliably. CBD tinctures are a better option once you are more experienced and want to increase your serving size or dial in a more personalized experience.
How to Use CBD to Sleep
There are two primary factors to consider when using CBD for sleep: timing and consistency. When you take CBD for sleep is just as important as how much CBD you take. How consistently you take CBD will determine how effective CBD is for you in general. But both your timing and consistency combined determine how effective CBD can be for sleep.
Above all else, remember that consistency is key. Like most natural supplements, you have to use CBD regularly for it to work effectively. So, however you decide to work CBD into your nightly routine, make sure that you stay consistent in order to maximize its effectiveness.
Pro Tip: Anytime you consume CBD, pay attention to the serving size. Getting the correct CBD dosage helps maximize the effectiveness of any CBD product. Serving size is especially important to pay attention to when using CBD oil tinctures. But if you need help figuring out where to start, remember that a little bit of CBD goes a long way. However, if you struggle with any sleep disorders, you should consult your physician about increasing your serving size.
When to use CBD for Sleep
Once you have consistency down, the next thing to do is figure out your timing. Most CBD will begin taking effect within 30-60 minutes of ingestion. However, the timing of the onset effects will vary based on a few factors, including the method of ingestion, the strength of the CBD, the presence of other active ingredients, and how much you’ve eaten recently.
When to Take CBD Oil for Sleep: Take your preferred serving of CBD oil 30-45 minutes before you want to fall asleep to maximize the sleep benefits. Keep in mind that when taking CBD oil tinctures, they may begin working quicker because CBD is absorbed under your tongue and breaks the blood-brain barrier quicker than it does when you have to digest it. Since CBD oils come in different strengths, the onset of the effects may vary slightly.
When to Take CBD Gummies for Sleep: Take one CBD gummy for sleep 30-60 minutes before you want to fall asleep. Since your body has to digest the gummy, it may take a few extra minutes to kick in. If you don’t feel anything right away, don’t worry. There’s no need to increase your serving size. You should begin to feel the effects within an hour of taking a single serving.
When to Take CBD Sleep Capsules: Take one CBD sleep capsule 30-60 minutes before you want to fall asleep. Unlike taking CBD oil from a tincture, CBD oil in capsules has to be digested, so it may take longer to take effect. If you don’t feel anything right away, be patient. Just like gummies, you may have to wait a few minutes longer to notice any effects.
Combining CBD with Other Sleep Hacks
One way to guarantee restful sleep is to combine CBD with other natural sleep aids like melatonin. CBD enhances the benefits of other natural compounds, allowing you to combine the benefits and cultivate the best quality sleep possible.
So, why not take both instead of wondering if you should take CBD or melatonin for sleep? But this trick isn’t limited to melatonin. Optimize your sleep by combining CBD with teas, natural supplements, or any other part of your nightly routine.
Keep in mind that some of the best CBD for sleep already does this for you. For example, our CBD gummies for sleep are formulated with the goal of improving sleep quality by including active ingredients that promote restful sleep and support a healthy sleep cycle.
Where to Start
Now that you know how to use CBD for sleep, you may be wondering where to start. There is a wide array of options available to you, but picking the best CBD for sleep isn’t difficult when you have help. So allow us to point you in the right direction!
As we mentioned earlier, we recommend starting with gummies. So, if you’re interested in trying the best CBD gummies for sleep, you should try our sleep gummies! Our sleep gummies are expertly crafted to provide the foundation for a restful night’s sleep. Featuring 25mg of CBD, melatonin, passion flower, and L-Theanine, these gummies are delicious, effective, and one of the most reliable options for natural sleep support available. Plus, every order is backed by our 30-day money-back guarantee. So, if you aren’t satisfied with the results, we’ll refund you.
If CBD gummies aren’t for you, we recommend checking out our CBD oil tinctures. CBD oil is a great place to start if you're new to CBD! While these are not sleep-specific tinctures, they still provide you with the CBD your body needs to optimize your sleep cycle. Plus, just like our gummies, these tinctures are also backed by our 30-day money-back guarantee.
So, what are you waiting for if you want a better night’s rest? Put CBD to the test today and experience the difference that a good night’s sleep can make.