We all need better sleep. About a third of all American adults report that they aren’t sleeping enough on an average night. 

Part of the problem is scheduling. You might be so busy that you don’t schedule a suitable bedtime. Before you know it, you wake up and start your morning. 

Another part of the sleep puzzle is winding down at night. If you can’t relax, you’re going to have a difficult time unwinding before bed. That’s why so many people turn to nighttime CBD. 

But how does it work? Does CBD make you tired? Here’s what you need to know before you incorporate CBD into your bedtime routine.

Does CBD Make You Tired?

CBD has naturally soothing properties. It can help to support feelings of relaxation and a generally calm mood. As bedtime approaches, that’s exactly how you want to feel. You might find it easier to get to sleep while enjoying CBD's holistic, supportive benefits.

CBD is not a sleeping pill or a sedative. It doesn’t change how your brain works as conventional sleep aids do. It can’t change how your brain works or force your body to become tired. CBD can assist your body’s normal nighttime processes, though.

How Does CBD Work?

CBD can help to support better sleep by providing holistic support to your body. Your body knows how to get itself ready for bed, and it also knows how to relax. CBD can work to support your body’s efforts to ease into bedtime naturally.

CBD Supports Feelings of Relaxation

If you’re feeling tense and stressed, you’re not going to be able to go to sleep. CBD can help to support the body’s stress management system. It can also help to ease feelings of physical and emotional tension. To get good sleep, you need to be fully relaxed. CBD can boost your body’s ability to reach that naturally relaxed state.

CBD Supports Your Body’s Internal Clock

There’s a little metaphorical clock inside your brain called your circadian rhythm. Your circadian rhythm gets information from what your eyes perceive and then tells your brain and body what time it is. As your eyes perceive less and less sunlight, your circadian rhythm begins to set your internal clock to bedtime.

CBD can help to support this natural process. As long as you treat your circadian rhythm well (more on that later!), CBD will treat your circadian rhythm well.

Does CBD Have Side Effects?

Fatigue and drowsiness can be side effects of very, very large doses of CBD exceeding 1,500 mg daily. Most people use about 25 mg of CBD per day to support better sleep, which is drastically less than this maximum amount. 

Again, CBD won’t produce the same side effects as prescription sleeping pills or sleep aids. 

Some sleep aids report some pretty scary side effects. One very popular prescription sleeping pill lists driving, eating, or wandering around in your sleep with no memory of the event as a side effect. CBD definitely won’t have you aimlessly wandering around in your pajamas. 

How Can You Use CBD at Bedtime?

The best way to use CBD at bedtime depends on the type of CBD you’re using. It takes CBD oil about 30 minutes to begin producing meaningful benefits. CBD gummies can take up to an hour to work. 

If you eat a late dinner, use your CBD about 15 minutes before you eat. This will give your CBD a head start through your digestive system, allowing it to reach your body’s cannabinoid receptors much sooner. If you eat early, use your CBD about 45 minutes after dinner. 

CBD works better when ingested with foods containing fats. Incorporating healthy fat into your dinner, like salmon or extra virgin olive oil, can help your body to absorb CBD.

How Else Can You Support a Great Night’s Rest?

CBD can help, but it won’t undo sketchy bedtime practices. If you’re actively working against your body, CBD won’t do much to help you get to bed. In conjunction with CBD, use better bedtime habits to help you get enough quality rest.

Set a Bedtime and Stick To It

Adults need between seven and nine hours of sleep a night. If you don’t fall asleep until 1 a.m. and you need to get up at 6 a.m., you likely won’t get enough sleep. Set your bedtime at least seven and a half hours before your wake time. That spare 30 minutes will give you time to fall asleep. 

Remember: bedtime isn’t the time that you start getting ready for bed. It’s when your head should be on the pillow, and your eyes should be closed. If you set a bedtime and spend an hour scrolling on your phone, you’re losing an hour of valuable sleep. 

Be Careful With Caffeine

You don’t have to go without your morning cup of coffee, but you might want to rethink that after-dinner espresso. The effects of caffeine can linger for a very long time. 

It takes six hours for half of the caffeine you consume to leave your body. If you have coffee at 8 p.m. and bedtime is at 11 p.m., you might still be too wired to go to bed.

Some people recommend cutting off caffeine at noon, but time is relative. If you go to bed at midnight and wake up at 8 a.m., a cup of coffee around five or six probably won’t affect your sleep. 

If you’re very sensitive to the effects of caffeine, there’s a chance that it might. Listen to your body and consider your bedtime before you reach for that energy drink or latte. 

Support Your Circadian Rhythm

Your circadian rhythm is looking for lighting cues. When it detects sunlight, it doesn’t produce the naturally occurring hormones and feel-good chemicals your brain and body need to wind down at night. 

There’s only one problem. Your circadian rhythm can’t always tell the difference between natural sunlight and the light from your phone.

Blue light, like the light emitted from any electronic screen, can disrupt your body’s circadian rhythm. Your phone, video games, or TV could keep you up at night. Go screen-free for about an hour before bed, giving your circadian rhythm enough time to prepare your body for sleep.

Ease Into Night Mode

You can’t jump right from a busy day into a calm bed. Your body and mind won’t relax on demand. Pick an activity to help you transition from evening activities to bedtime. 

Some people like to take a long time getting ready for bed. They’ll enjoy a relaxing bath or spend extra time tending to their skincare.

If long baths and pampering aren’t for you, pick an activity you enjoy. Reading a book, meditating, doing gentle nighttime yoga, writing in a journal, or even cuddling with your dog on the couch can be gentle nighttime activities that help you wind down. 

Get Cozy

If you’re hot and kicking the covers off all night, you aren’t going to get much sleep. The human body sleeps best when it’s not too hot and not too cold. For most people, the magic number is somewhere between 60 and 67 degrees Fahrenheit. 

Your bedding should be soft and appropriate for the temperature — no itchy flannel blankets in summer or thin linen comforters in winter. Match your bedding to the season, and make sure it feels soft against your skin.

Your pillow should support your head and neck comfortably throughout the night. If you’re a side sleeper and using a pillow designed for a back sleeper, staying comfortable throughout the night might be difficult. Choose a pillow designed for your preferred sleeping position.

Choose pajamas that feel good. Most people sleep best in loose, soft clothing. If your feet often get cold throughout the night, make a pair of soft fuzzy socks a part of your bedtime routine. 

Stay Put Until Your Alarm Goes Up

You'll obviously need to do that if you have to get up to use the restroom. Try not to get out of bed for any other reason. 

Keep a glass of water on your bedside table if you get thirsty in the middle of the night. Keep your phone out of reach, so you won’t feel tempted to roll over and scroll through your apps. 

If you wake up before your alarm goes off, let yourself fall back to sleep. Don’t check the time. Unless you’re bright, cheery, and energized, your body could probably do with a little more sleep. 

Don’t give up and get up if you wake up earlier than you intended. You might have to train your body to sleep for a little longer if you aren’t getting at least seven hours of sleep a night. 

Sleep Well With Pure Relief

Pure Relief’s Nighttime gummies contain 25 mg of CBD per piece. They’re formulated with a soothing blend of ingredients to help support a good night’s sleep. 

Our nighttime CBD gummies contain melatonin, the same hormone your body produces to get itself ready for bed. They also contain relaxing botanicals like lemon balm and chamomile and bedtime booster L-theanine to support your body’s calming process. Catch some ZZZs with Pure Relief.

Sources:

1 in 3 adults don’t get enough sleep | CDC Online Newsroom

How Much Sleep Do We Really Need? | Sleep Foundation

Caffeine: How Long it Lasts, How Much & Withdrawals | Cleveland Clinic

The Color of the Light Affects the Circadian Rhythms | NIOSH | CDC

The Best Temperature for Sleep: Advice & Tips | Sleep Foundation

August 24, 2022