About Sleep
Sleep Related Conditions
Sleep Disorders
Millions of people struggle with poor sleep. In the United States alone, 1 in 3 adults reported not getting enough sleep. In a bid to get quality sleep, some have turned to using sleep apps or supplements. Most recently, there’s been a growing interest in using CBD for sleep.
The question is: does CBD really work in helping you sleep better? Given its connection to cannabis, a cannabinoid drug, it’s no surprise that it raises some skepticism. Keep reading to find out all that you need to know about CBD for sleep.
What is CBD?
CBD, or cannabidiol, is an active ingredient that is found in cannabis (marijuana) [1]. It is one of several compounds that are found in a single cannabis plant [2].
Unlike THC (tetrahydrocannabinol), the psychoactive component of cannabis, pure CBD does not produce a “high” and it is thought to be safe and legal for use [3].
How Does It Help With Sleep?
The endocannabinoid system (ECS) comprises of internal cannabinoids, receptors and enzymes to regulate sleep patterns. It is involved in the initiation and maintenance of sleep [4].
CBD interacts with the ECS primarily through two types of receptors: CB1 and CB2. This receptors help to regulate processes such as mood, stress response, and pain perception— factors that can affect sleep.
Based on early research, it is shown that using different dosage of CBD can have differential effects on sleep. At a low dose, CBD can have a stimulating effect while at a high dose, it can have a sedating effect and help you to fall asleep faster [5], [6].
In a study that involved individuals with insomnia symptoms, it was found that using a high dose of CBD at 160mg/day, it had increased total sleep time and reduced the frequency of nighttime arousal.
Based on these results, it suggest that there may be potential therapeutic benefits of using CBD to treat sleep disorders or sleep problems.
Types of CBD
Derived from hemp, a cannabis sativa plant, CBD can come in three different types.
Full-spectrum CBD
Full-spectrum CBD refers to products that are made with CBD and other active compounds such as terpenes and up to 0.3% of delta-9-tetrahydrocannabinol (THC)— known for its psychoactive effects.
Some potential benefits of using full-spectrum CBD is that it can help with pain relief, improve sleep quality, reduce inflammation, anxiety and depression symptoms and help to improve health conditions [7].
Broad-spectrum CBD
Broad-spectrum CBD is similar to full-spectrum CBD except that it undergoes an extraction process to remove all traces of THC but still maintaining the natural compounds found in hemp plants.
The potential benefits of using broad-spectrum CBD includes social anxiety relief, improves sleep and reduces chronic pain [8].
CBD isolate
CBD isolate is also known as pure CBD refers to products that do not contain any THC or active compounds that are found in hemp plants. In its purified state, it does not induce any psychoactive effect or “high” like the ones with THC.
Pure CBD may share some similar potential benefits to full-spectrum and broad-spectrum CBD like being an effective sleep aid.
It is also said to help with anxiety related disorders and post-traumatic stress disorder (PTSD). However, the real efficacy still remains unknown [9].
Ways To Consume CBD
There are a few common ways to consume CBD, which are:
- CBD oils: These liquid extracts can be taken sublingually (under the tongue) for quick absorption. It is a largely popular way to consume due to its versatility and it can be added to foods, drinks or taken as it is.
- Tinctures: Somewhat similar to CBD oils, tinctures are extracts that are dissolved in alcohol and taken sublingually. They often come in dropper bottles so that you can drop it straight in your mouth.
- Edibles: Edibles are yet another popular way to consume CBD. These are CBD-infused treats that can come in the form of gummies, mints, chocolates and drinks.
- Capsules and softgels: These are ingestable forms, made for easy consumption. It is taken for a slow and steady release throughout the day.
- Topicals: These are applied directly to the skin for relief of pain, inflammation or skin conditions. It can come in the form of a balm, cream or lotion.
- Vape: Popular amongst youths, CBD can also be inhaled using a vape pen or vaporizer device. This is done by infusing CBD oil into the vape juice for inhalation.
Benefits of Using CBD for Sleep
Many studies suggest that CBD has potential health benefits like helping to improve sleep quality, and treat insomnia and other sleep disorders, anxiety and pain— all of which can cause sleep disruptions [10].
Here’s how it helps with these conditions:
- Insomnia: One of the main causes of insomnia is stress. The properties of CBD have been shown to help insomnia by calming the mind and promoting relaxation. Thus making it easier to fall asleep and stay asleep.
- Restless Leg Syndrome (RLS): Restless leg syndrome is an uncomfortable sensation in the legs that can severely disrupt sleep. The muscle-relaxing and anti-inflammatory properties of CBD help to ease these symptoms, reducing nighttime discomfort.
- Circadian Rhythm Disorders: Circadian rhythm disorders are a result of a misalignment in the sleep-wake cycle. By promoting relaxation and easing anxiety, CBD can help to regulate the internal clock and restore a normal sleep pattern.
- REM Sleep Disorders: REM sleep behavior disorder is a sleep disorder characterized by dream-enactment behaviors during REM sleep, which may result in poor sleep. Early research suggests that CBD could potentially reduce the occurrence of these behaviors.
- Anxiety: One of the most common causes of sleep disturbances is anxiety. CBD has anxiolytic effects that can help to calm the mind before bedtime.
- Chronic Pain: Chronic pain can be debilitating, making it difficult to fall or stay asleep.CBD’s anti-inflammatory and analgesic properties may help to reduce pain, promoting better sleep quality.
Potential Risks and Side Effects
There are many concerns when it comes to the use of CBD for sleep. Mainly regarding its safety and effectiveness due to limited data and its association to cannabis, a drug, largely illegal for recreational use in a vast majority of countries.
Some of the risks and side effects of using CBD include [11]:
- Gastrointestinal symptoms: In a study conducted, some users reported experiencing issues such as diarrhea and nausea after taking CBD.
- Somnolence (Excessive sleepiness): When taking in high doses, excessive daytime sleepiness or drowsiness is an adverse event that is commonly reported by users using CBD [12], [13].
- Change in appetite: CBD may affect appetite, with some users experiencing an increase in hunger, while others may notice a decrease.
- Drug interactions: CBD can interact with many other products and medications like blood thinners, thyroid medications, medications for the heart and seizures [14].
- Liver damage: Although rare, CBD in high doses can cause liver damage when used with other medications.
Who Should Not Use CBD?
Additionally, not everyone is suited to use CBD to deal with sleep issues. Certain individuals should either avoid it or exercise caution to prevent adverse effects.
You should not consume CBD if you are:
- Pregnant or breastfeeding: Using CBD or cannabis products while pregnant can affect fetal brain development, increase risk for stillbirth and low birth weight for newborns [15].
- Taking certain medications: It can cause potential drug interaction if you have an underlying medical condition such as liver disease, kidney disease, epilepsy, heart issues, cancer or weakened immune system [14].
- A person with history of substance abuse: While CBD is non-psychoactive and generally considered non-addictive, people with history of substance abuse may be at risk of misusing CBD or form dependencies.
- A child or adolescent: There are still little research on the effects of CBD for children and adolescents. Unless prescribed by a healthcare provider, it is safer to avoid using it completely.
- Allergic to cannabis or hemp-derived CBD products: If you have a known allergy to cannabis or cannabis-related products, you should steer clear from CBD to avoid potential allergic reactions.
- An individual with a severe mental health condition: While CBD is sometimes used to help with anxiety and depression, there is currently limited evidence regarding efficacy for treating psychiatric disorders like schizophrenia or bipolar disorder [15].
How CBD Compares To Natural Sleep Remedies
When it comes to natural sleep aids, some of the well-known ones are melatonin, valerian root, magnesium, and chamomile. CBD stands out among natural sleep remedies as it may address issues related to sleep disturbances, anxiety, stress and pain.
It helps mostly for people with chronic sleep problems compared to other natural remedies that are part of a bedtime routine or to treat specific sleep issues [16].
4 Tips To Sleep Better Naturally
If you prefer to skip supplements, there are plenty of natural ways to improve your sleep. Here are 4 tips to help you sleep better naturally.
1. Practice good sleep hygiene
Good sleep hygiene means adopting habits that will help with getting restful sleep. This means setting a regular sleep schedule, limiting naps during the day, and avoiding stimulating activities (e.g. exercise) close to bedtime.
By maintaining this routine, it helps your body to associate when it is time to wind down and go to bed.
2. Make your sleep environment comfortable
Ensure that you have a comfortable sleep environment to sleep in at night. Some things that you can do to make it more cozy is to keep the room temperature cool, and keep it dark and quiet.
You should also have a a good, soft mattress and pillows to sleep on for maximum comfort. To further minimize external disturbances such as morning sunlight, street or traffic noises, consider using blackout curtains or white noise machines.
3. Avoid eating before bedtime
As much as possible, try to avoid eating heavy meals or snacks before bedtime as this could lead to sleep disruptions. When you eat just before you are about to sleep, your food will likely go undigested.
This can cause indigestion, acid reflux or discomfort that may wake you up abruptly in the middle of the night. Try to finish eating at least 2-3 hours before bedtime. If you are feeling extremely hungry and must eat, opt for a light snack instead.
4. Use sleep sounds or meditate before bedtime
Engaging in calming activities before bed can be rather therapeutic. It calms the mind down and relaxes the body, signaling that it is time to relax.
Listening to sleep sounds such as white noise or pink noise can help to drown out noises and bring you to a state of ease. Meditation involves being present and focusing on mind, body and breathing awareness. Its calming effects helps to decrease anxiety and ruminative thoughts, aiding better sleep.
Conclusion
While early research suggests that CBD may help with various sleep-related issues, such as insomnia, anxiety, and chronic pain, its effectiveness can vary from person to person.
If you’re looking for a natural way to monitor and enhance your sleep quality, download the ShutEye® app today. ShutEye® is a patented sleep-tracking app that provides personalized insights, sleep sounds, guided meditation and a smart alarm clock to help you achieve better sleep one step at a time.
