There’s one thing we can all agree on - a good night's rest is key to optimal wellness. Quality sleep not only improves your mood and concentration throughout the day but also aids in physical recovery from aches and pains.
Medical experts also agree that not getting enough sleep can negatively affect a person’s overall quality of life. Unfortunately, due to sleeping disorders like insomnia, common conditions like anxiety, or just lacking the ability to turn your mind "off," 1 in 3 US adults don’t get enough sleep.
Recently though, natural alternatives like sleepy time teas, melatonin gummies, and CBD sleep products have become more popular for nighttime routines. So, how can CBD sleep aids help promote a sound night of rest to help consumers feel their best while they’re awake?
At Peaceful Lane, we put a high priority on achieving peace, whether it's for peaceful days amid daily stresses or for a restful night's sleep. That’s why we’ve compiled the ultimate guide to CBD and sleep so you can better understand just how it works, the latest CBD sleep study results, and the top tips for using the power of nature to help you sleep and feel better.
CBD Sleep Products: How They Work
The first step in understanding how CBD sleep products work is understanding how CBD works in general. CBD, or cannabidiol, is a naturally produced cannabinoid in the hemp plant. In addition to producing CBD, hemp plants also produce a wide variety of other cannabinoids (like THC, CBN, CBG, and CBC), terpenes, flavonoids, and other phytonutrients. Terpenes, being the aromatic centers of the plant, not only produce unique aromas but also produce their own effects too.
But not every CBD oil, capsule, or edible can be treated the same way. Some CBD sleep products contain full-spectrum extract, while others contain broad-spectrum or CBD isolate. Knowing the difference between each is beneficial when using CBD as a sleep aid, since the varying types can influence its individual strength of sedating effects.
Full-spectrum CBD oils are “whole-plant” in nature. That is, they contain the full range of hemp compounds, such as cannabinoids (up to 0.3% THC) and terpenes. The only difference in broad-spectrum CBD oils is that the THC is isolated and removed, so it’s THC-free. In isolate CBD products, the extract contains CBD, and CBD only.
When we consume CBD oil, the cannabinoids and compounds interact with the endocannabinoid system (ECS) in our bodies. The ECS, a lesser-known physiological system, was discovered in the late 1980s, as cannabis research began to expand. Through its network of receptors, the ECS has the role of maintaining homeostasis by sending messages throughout the body. In doing so, it directly affects:
- Sleep and wake cycle
Regulating these functions is how CBD and other cannabinoids can affect a person’s ability to fall asleep. Thanks to a growing number CBD sleep studies, there’s more information than ever on how it all works.
CBD Sleep Studies
Knowing that the ECS was just discovered in the 1980s, you can probably guess that the medical community is still catching up with research and definitive results. That’s still the case today, but we do have a few studies from over the years that point to CBD being effective at promoting sleep.
- User surveys show 42% of adult CBD consumers use it to aid sleep and insomnia, specifically.
- A study on RBD (REM sleep behavior disorder) concluded that CBD was successful at improving the condition’s symptoms. REM is short for “rapid eye movement” and refers to stages of sleep when your eyes may move rapidly without communicating any information to the brain. Those who suffer from RBD can “act” out in their sleep, and also experience frequent nightmares.
- In a similar study on mice, after CBD was administered, NREM sleep time increased. NREM sleep or non-rapid eye movement, is associated with the deepest most sound sleeps that provide the most rest and recovery.
- As for the combination of CBD and THC, one study proved that both can help aid sleep. Medicines Journal conducted a trial to review the effects of CBD on insomnia. At the beginning of the trial, participants rated their symptoms as a 6.6 (1 being best 10 being worst), and consumed hemp flower that contained anywhere from 5.7 - 30% CBD for several weeks to maintain consistency. After the trial concluded the participants rated symptoms an average of 2.2, an incredible decrease.
- Levels of anxiety can be a big contributor to problems sleeping. One study set out to explore this relationship specifically, with a small trial of 72 adults. The participants were administered 25 mg capsules of CBD, and reported a 79% decrease in anxiety and a 66% improvement in sleep quality in the end.
It’s great to know the background on consumers turning to CBD for sleep, but now you may be wondering - will CBD oil actually help me sleep?
Will CBD Oil Help Me Sleep?
Another reason it’s helpful to do your research on CBD sleep products is that they work differently for everyone. Due to CBD's interaction with an individual's unique physiological systems and ECS, its effects can vary depending on weight, metabolism, tolerance, and other physical factors.
Instead of taking recommendations from a friend or family member, there is one study that points to CBD dosage recommendations to help you decide what amount to take for falling asleep. One clinical trial recently concluded that higher dosages of CBD were found to be more sedative versus lower doses that actually kept the mind focused and increased alertness. Although the study did not report specific dosages to take, the results demonstrate how CBD can be used for both daytime and nighttime benefits.
Beyond dosing, here are a few other tips to use CBD sleep aids to the fullest:
Tip #1: Track your use
Keeping a sleep journal with the amount of CBD you took, the way you slept, and how you felt when you woke up will help you fine-tune your unique CBD sleep routine. Consuming consistently is also the key to achieving the most profound CBD benefits, as it takes your body time to activate the ECS and acclimate to the compounds.
Tip #2: Try full-spectrum
Full-spectrum CBD oil can be the most beneficial for sleep, due to its concentration of terpenes and presence of minor cannabinoids like CBN. CBN is another cannabinoid that could have sedating effects, but has far less research supporting anecdotal evidence from users thus far. Terpenes with relaxing and sedative properties include caryophyllene, terpinolene, linalool (also found in lavender!) and myrcene, which can all be found in full-spectrum CBD oils.
Tip #3: Supplement your routines
It can help to add more than just CBD to your sleep routines, too. As with most health issues, a healthy diet and regular exercise are a good place to start. And as mentioned earlier, sleepy time teas are helpful for relaxing the mind and body. As is taking a hot bath, meditation or practicing moments of silence before bed can also help you relax and fall asleep more quickly.
Choosing CBD to Help You Sleep
Now that you’ve caught up on CBD and sleep, you might be more convinced than ever to try CBD or try a new type of CBD that might be better suited as a CBD sleep aid than others. So, where can you find premium CBD oil for sleep and anxiety?
Look no further than Peaceful Lane. It’s our mission to make your journey through life as peaceful as can be. Our hemp is cultivated locally at family farms in North Carolina, with all natural soil and sun to help you tap into all the benefits of CBD.
Wake up feeling refreshed and ready to take on the day, no matter what’s thrown your way. Choose the Peaceful Lane route today.
This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.