About one-third of American adults aren’t doing so well in the bedroom. By that, we mean they’re not getting nearly enough sleep. You're not alone if you feel like you need to improve your sleep habits. 

While prescription medications and over-the-counter sleep aids may help, they aren’t a long-term solution. Many people aren’t comfortable with using them due to their lengthy list of weird and dangerous side effects, like eating, driving, or walking around the neighborhood in your sleep.

More people are interested in using natural solutions like CBD products and melatonin. Both can be valuable tools in your wellness arsenal, but can you combine them? Here’s what you need to know about CBD and melatonin. 

What Is CBD?

CBD, also known as cannabidiol, is a cannabinoid derived from the hemp plant. Hemp plants are cannabis plants that only produce a very small amount of THC, coming in at less than 0.3 percent by dry weight. 

CBD products are in a few distinct categories — broad-spectrum CBD, full-spectrum CBD, and CBD isolate. 

To put it simply, full-spectrum includes all the beneficial plant parts (including terpenes) and trace amounts of THC. Broad-spectrum has beneficial plant parts without detectable levels of THC. And CBD isolate is pure CBD, without the plant parts or THC — it is officially THC-free. 

To avoid the psychoactive effects of THC, choosing a broad-spectrum product is the way to go. Products include CBD tinctures, edibles, dried flower, and even CBD sleep gummies. 

How Does CBD Work?

CBD works with a humongous network of receptors throughout your body called cannabinoid receptors. The entire group of receptors is the endocannabinoid system. 

Your endocannabinoid system is not a specific system with a single focus, like your cardiovascular or nervous system. It consists of receptors within most major organs and bodily processes. 

CBD interacts with your cannabinoid receptors and supports them in performing their natural functions. CBD won’t change the way they work. The effects of CBD just help them do their work a little better.

What Is Melatonin?

Melatonin is a hormone secreted by the pineal gland at the front of the brain. Your body will begin to produce and release melatonin when your brain signals that it’s nighttime or bedtime. 

Some foods, like nuts, mushrooms, and eggs, contain naturally-occurring melatonin. You’ll naturally ingest a little bit of dietary melatonin when you eat a balanced diet. 

The melatonin you produce on your own is more effective than the melatonin in foods because your body produces it when needed. You don’t need melatonin in the middle of the day, so eating melatonin-rich foods for lunch may not be a great way to try and promote sleep. 

Taking melatonin supplements is a more effective way to supply your body with additional melatonin to support sleep patterns.

How Does Melatonin Work?

Melatonin acts as a chemical messenger. It tells your body that it’s time to wind down. It may inspire the production of other valuable relaxing hormones that help your body enter a sleep state. 

As melatonin circulates, your body performs by enacting its nighttime “powering down” routine that helps you fall asleep and stay asleep. It’s a big part of your circadian rhythm — more on that later.

How Do CBD and Melatonin Influence Sleep?

CBD and melatonin affect your circadian rhythm and can be considered sleep products. The release of melatonin is one of the most important parts of your sleep cycle. CBD can support a good night’s sleep and sleep quality by providing general support to your circadian rhythm. The two can work differently to achieve a similar goal.

What Is the Circadian Rhythm?

Your circadian rhythm (sleep-wake cycle) is your body’s internal clock. It helps to keep your energy levels in the right rhythm. When your circadian rhythm is working properly, you’ll easily get tired when it’s time to go to bed. You’ll wake up in the morning feeling refreshed. 

Your circadian rhythm uses light cues to tell your body what time it is. When your eyes perceive daylight, your body continues to produce and use energy. 

When your eyes detect that daylight is fading, your body will begin the process of slowing energy production. Your alertness drops, your mind and body become more relaxed, and it’s easier to go to bed. 

Melatonin and Your Circadian Rhythm

Your circadian rhythm tells your body when it’s time to release melatonin; as the sun goes down, melatonin production increases. Melatonin will stifle how alert you feel. As your alertness decreases, you’ll begin to feel sleepy. 

How Does CBD Support Sleep?

CBD isn’t a sedative. When you use it, it’s not going to make you feel groggy or tired. It won’t force your body into a state of sleepiness; it just gives your body a little encouragement to do what it already knows how to do — get healthy sleep.

Your endocannabinoid system supports your circadian rhythm. When you use high-quality CBD, you stimulate your endocannabinoid system and help it perform its natural functions. 

Can You Combine CBD and Melatonin?

CBD and melatonin work differently. Since they don’t compete with each other, it’s generally safe to use CBD and melatonin at the same time. CBD isn’t a sedative; although melatonin is sometimes incorrectly identified as one, it isn’t a sedative either. 

They support the sleep process in two completely different ways, which is why it’s typically very safe to use CBD and melatonin for sleep at bedtime (you’ll even see some nighttime CBD blends made with melatonin as an ingredient!).

When Should I Take CBD and Melatonin for Better Sleep?

Using CBD and melatonin at the very beginning of your bedtime routine is best. Before you shower, put your pajamas on, brush your teeth, and use your CBD. CBD oil products can take about 30 minutes to work, and CBD edibles like gummies can take up to an hour. 

When you’re done getting ready for bed, the CBD and melatonin should begin working.

How To Get Better Sleep

CBD and melatonin alone won’t outrun bad bedtime habits. Most of us are guilty of watching “just one more episode” or working from home late into the night. If you want CBD and melatonin to support your body at bedtime, you must ensure your habits align with your goal of better sleep.

Be Mindful of Caffeine Sensitivity

Some people can drink coffee all day long without feeling too alert or jittery. Be mindful of caffeine consumption if you’re not one of those people. 

The effects of caffeine can linger for hours after you’ve had a cup of coffee. Most people who are sensitive to the stimulant effects of caffeine find that cutting off caffeine consumption between lunchtime and dinner time helps them feel more relaxed at night.

Set a Bedtime and Stick to It

Adults need anywhere between seven and nine hours of sleep each night. You aren’t going to get the sleep you need if you don’t have a bedtime. 

Aim to fall asleep at least seven hours before waking up. Your bedtime shouldn’t be the time you begin getting ready for bed, but the time you’ll have your head on the pillow with your eyes closed.

It might take a little while to get used to having a set bedtime and wake time, but your body will get used to it. Keep distractions away from your bed, get comfy, and allow yourself to doze off. 

Stay Away From Blue Light

Technology and human evolution are two completely different things. Your circadian rhythm is designed to look for sunlight and allow your body to remain alert when the sun is up. 

The trouble is that your brain can’t distinguish between natural sunlight and the blue light emitted by your TV, smartphone, laptop, or tablet. 

If you’re using screens right before bed, you’re delaying your circadian rhythm cues to release melatonin and reduce your alertness. You’re fighting your body’s urge to begin the process of winding down. 

It’s a smart move to stop watching TV or scrolling through your phone when it’s time to tuck yourself in for the night. 

Give Yourself a Buffer

It’s really hard to transition from running around frantically cleaning the house to peacefully laying down. You might be unable to jump straight from one mode to the other. Give yourself a little bit of a buffer before bed. 

Spend half an hour engaging in a relaxing activity that doesn’t involve using a screen. Many people find that writing in a journal helps them organize their thoughts and find inner peace. You might find that yoga or meditation have a similar effect.

You don’t necessarily have to participate in run-of-the-mill relaxation activities if they don’t work for you. If you like to watch ASMR videos, braid your hair, snuggle with your dog, or paint your toenails, do it. 

Relaxation is a unique experience for everyone, and you deserve to go to bed feeling good. 

Pure Relief’s CBD and Melatonin Gummies 

Pure Relief’s Nighttime CBD gummies contain 25 mg of CBD per piece. We use a soothing blend of natural ingredients, including melatonin, chamomile, lemon balm, and L-theanine, to support feelings of relaxation at bedtime. 

Make Pure Relief a part of your bedtime routine — every night or just for those occasional jet-lag moments. 


Dietary Sources and Bioactivities of Melatonin | National Institutes of Health

Circadian Rhythms and Circadian Clock | NIOSH | CDC

Blue light has a dark side | Harvard Health

August 24, 2022