What Is the Most Effective CBD Dosage To Support Sleep?
Did you know you’re probably not sleeping enough? About 30 percent of American adults aren’t getting adequate sleep.
If you’re busy at work and come home to a messy house and mouths to feed, bedtime can get pushed later and later. If you’ve got a lot on your mind when you lay your head down on your pillow, you can wind up tossing and turning..
CBD can be one of the most valuable tools on your nightstand, primarily when you use it in conjunction with better nighttime habits. Here’s what you need to know about the proper CBD dose for sleep and how to get better rest.
How Does CBD Work?
CBD works with your body’s endocannabinoid system. This system isn’t a specific place or thing, like your reproductive system or respiratory system — instead, it exists throughout your whole body.
Your endocannabinoid system has receptors in your brain, body, and skin. This system supports many other systems, including your mood and nervous system, for overall wellness.
Your body makes a few unique cannabinoids, called endocannabinoids, that interact with this system. Other cannabinoids like THC and CBD from cannabis and hemp plants can also influence this system.
Different cannabinoids work with your system in different ways. THC, or tetrahydrocannabinol, likes to interact with your receptors and change how they communicate with your body. You can feel loopy or high when THC binds to these receptors.
CBD, or cannabidiol, doesn’t particularly care about binding to your receptors. Instead, CBD interacts with your receptors without overriding what they do. It acts like a cheerleader for your receptors, encouraging them to do a great job at performing their natural functions.
Does CBD Make You Drowsy?
Over-the-counter sleep aids and prescription sleeping pills can make you drowsy. They work by pushing your mind and body to feel tired. It’s an assertive approach; you can feel it when the effects kick in. You might even feel them lingering the next morning when you struggle to yank yourself out of bed.
CBD won’t do that because it doesn’t have a sedative effect. It won’t make you tired or dizzy, and the benefits won’t overstay their welcome.
How Does CBD Help You Fall Asleep?
CBD isn’t a sedative and doesn’t change the signals your body produces. So how in the world does it help you fall asleep?
Your endocannabinoid system supports your mood and circadian rhythm — both play important roles in how your body goes to sleep. Your mood is perhaps the most obvious. If you’ve ever tried to fall asleep wound up, you know how difficult it can be.
Many people find that CBD supports a feeling of calm. It can help to ease feelings of physical and emotional tension, putting the body in a more relaxed state. When you’re relaxed, it’s a lot easier to summon sleepiness.
CBD can also help to support your circadian rhythm. Your circadian rhythm is a clock inside your body that interprets cues from the world around you, like the amount of detectable daylight, to start preparing your body for sleep. Your brain knows when it’s nighttime and releases hormones like melatonin to prepare your body for sleep.
What Is the Best CBD Dose for Sleep?
You don’t need a lot of CBD for sleep. It doesn’t take a huge dose to produce benefits — most people find that 25 mg is the perfect CBD dose for sleep.
Some people experience the benefits they want with low doses like 10 mg. Meanwhile, some people battling discomfort find that a high dose like 50 mg works better for them while trying to relax.
It is best to start with a lower dose, but you can always consult your healthcare provider before you begin using CBD to support sleep.
How Can I Use CBD for Sleep?
With so many types of CBD out there, it can be hard to know what form to choose. There are gummies, topical lotions or creams, pillow sprays, tinctures, and even skincare products.
Two forms of CBD work well for sleep. The best way to use CBD for sleep depends on your chosen form.
Use a dropper to place CBD oil drops directly under your tongue. The tissue under your tongue starts to absorb the CBD before it passes through your digestive system. The CBD remaining in the oil you swallow metabolizes and slowly releases.
CBD oil gives the effects a little bit of a jumpstart. It usually takes about 30 to 45 minutes for the full effects of CBD oil to kick in, so we recommend using CBD oil at the beginning of your bedtime routine.
CBD-infused edibles like gummies contained pre-measured, convenient doses of CBD. Your body digests the gummy and slowly sends the CBD to your endocannabinoid system.
Edibles take a little longer to work, so try taking them about an hour before bedtime.
What Ingredients Work Well With CBD for Sleep?
Rather than using pure CBD, many nighttime CBD products maximize their benefits by incorporating other ingredients that help support restful sleep. CBD blended with natural calmative ingredients makes for a literal dream team.
Melatonin is the hormone your body naturally releases at nighttime. Its purpose is to help your system send signals from your brain to your body that it’s time to start winding down for the night. Melatonin supplements might make it easier for your body to get the message that bedtime is right around the corner.
L-theanine is an amino acid that works to support GABA’s role in the brain. GABA is a special chemical your brain naturally creates that can stimulate the production of serotonin and dopamine, two relaxing feel-good chemicals.
L-theanine can support your body’s natural relaxation processes that involve GABA. It's like the first in a long line of dominoes that ends in restful sleep.
Lemon balm is an herb similar to mint with a slightly lemony aroma. Lemon balm is a decades-old folk remedy with many purported uses. Lemon balm has relaxing properties that help people feel clear-headed and calm.
These effects are seen in studies on lemon balm, but researchers still aren’t sure exactly what makes them happen. It's like the world’s most peaceful mystery.
Chamomile is an ancient medicinal herb that looks like a tiny daisy. The flowers are dried and used to make things like teas and skin balms.
When ingested, chamomile can help to soothe the digestive system and support feelings of relaxation by putting the gut at ease.
Getting a Good Night’s Rest
CBD is only one piece of a much bigger sleep puzzle. Bedtime is a lot more nuanced than you think. Make sure your bedtime habits aren’t fighting CBD’s effort to help you calm down.
Cut Off the Caffeine Early
Caffeine is a stimulant. There’s nothing wrong with having a little caffeine early in the day, but be mindful of how long its effects can last.
You can still experience the effects six hours after you’ve finished a cup of coffee, leading to various sleep problems. If you have trouble sleeping, skip your after-dinner espresso in favor of non-caffeinated herbal tea.
Use Your CBD
Your CBD needs a little time to get to work. Plan to use CBD oil about 30 minutes before bedtime and broad or full-spectrum CBD gummies about an hour before bedtime. While you’re waiting for your CBD to get to work, start getting ready for bed.
Get Your Room Ready
You’ll sleep better when your room is nice and cool. Make sure your blankets are comfortable against your skin and the appropriate weight for the weather. You don’t want to use a big heavy quilt in summer or a thin sheet in the winter.
Slide into some truly comfy pajamas, as loose-fitting clothes are better for sleep. Don't forget to wear socks if your feet get cold at night. That way, you won’t have to wake up in the middle of the night to make adjustments for your freezing toes.
Turn Off the Screens
Blue light can disrupt your circadian rhythm. Your brain doesn’t do a good job of recognizing the difference between daylight and the light from your devices.
Whenever you watch TV or scroll through your phone, you’re delaying the release of melatonin. Because of this, we recommend going screen-free for a few hours before bed.
You can’t hurry up and fall asleep — the process takes a little bit of time. Try using a gentle transition activity between the bustle of your everyday life and bedtime.
Set aside half an hour to work on your gratitude journal, work with your colored pencils, read a book, or take a luxurious bubble bath. Give yourself that little buffer for the stress of your day to melt away.
By the time you’re done, your CBD will be working. It’ll give you that bit of support to relax before tucking yourself under the covers.
Get Great Sleep With Pure Relief
Pure Relief’s vegan nighttime hemp gummies contain 25 mg of CBD per piece, which most people find the ideal CBD dose for sleep. They’re also infused with chamomile, melatonin, L-theanine, and lemon balm to support feelings of peace and calm. Chew up a gummy and sleep on a cloud of pure relief.