CBD is an ingredient in many sleep products, but it’s also sold as a standalone supplement. With the rise in popularity of the compound, many brands have entered the market, and some make claims that may be misleading or unsubstantiated. Products vary widely in terms of formulation, dosage, and delivery method, and it’s important to do your research before buying anything.
CBD interacts with the endocannabinoid system cbd for sleep (ECS) in the brain and body, which is a neurochemical network that regulates a number of bodily functions, including emotions, pain, sleep, and appetite. Many medical experts believe that CBD’s ECS-affecting effects are responsible for its ability to promote sleep and calm anxiety.
“If you can get rid of the anxiety, you’re a lot more likely to be able to fall asleep,” says Ryan Vandrey, professor of psychiatry and behavioral sciences at Johns Hopkins University School of Medicine. CBD’s direct impact on reducing anxiety can indirectly help sleep, but further research is needed to determine whether it has a more direct effect on the daily sleep/wake cycle.
A few studies indicate that CBD may be effective at improving sleep in people with narcolepsy. However, further research is needed to understand what type of CBD might be best, and how long people should use it. One concern is that CBD’s efficacy at helping sleep may fade over time, and some people who find it helpful report that it keeps them awake.
Anxiety is a common cause of sleep disorders, including insomnia and other forms of restless sleep. In a study of people with anxiety disorder, CBD reduced their anxiety levels and improved their sleep within a month, but results were mixed for those who took CBD longer than that. It’s unclear whether that’s because it can take some time to see benefits, or because it doesn’t work for everyone.
CBD may also have some direct sleep-promoting properties, as it reduces the frequency of REM sleep episodes and increases the duration of slow-wave sleep. In one case series, researchers looked at medical charts of 72 people with insomnia and anxiety who took 25 to 175 milligrams of CBD per day for three months. They found that, on average, they fell asleep 20 minutes sooner and slept an hour longer at night.
While more research is needed to confirm these findings, some doctors recommend that CBD be used as a sleep aid for people with anxiety and insomnia. But before taking it, it’s important to talk with your health care provider and let him or her know if you have any medical conditions that could be affected by it. You should also mention any other medications you’re taking, both prescription and nonprescription. Some CBD products have other ingredients, such as melatonin and herbs, that can further enhance their sleep-promoting effects. It’s also important to choose a quality product, as some have more or less potent CBD than others. And, remember, good sleep hygiene—like avoiding screens and alcohol before bedtime—is crucial to getting better sleep.