CBD and sleep: 5 tips for falling asleep better with cannabidiol (studies & experiences)
CBD and sleep – can cannabidiol really help with falling asleep? Sleep problems are widespread in Switzerland; one in three people regularly sleeps badly. CBD is regarded as a natural, non-addictive alternative to classic sleeping aids. In this guide you will learn how CBD influences sleep, which studies exist on it and how you use it correctly.
How CBD influences sleep problems
CBD is not directly sedating like a classic sleeping aid. An indirect regulation is being researched: stress, the nervous system, the perception of pain and brooding – all frequent causes of sleep disorders. When these factors fall away, sleep naturally comes more easily. That is exactly why many users report clear improvements in sleep with CBD after 2–4 weeks.
CBD and sleep: what do the studies say?
A large investigation from the USA (2019) with 72 patients showed: 66,7 % reported better sleep after one month, while their anxiety scores fell at the same time. A further study (2018) confirmed that CBD can lengthen the deep sleep phases without disturbing REM sleep – an important advantage over benzodiazepines.
CBD and sleep: the optimal use in the evening
For better sleep, 15–40 mg of CBD are recommended, ideally taken sublingually 60 minutes before going to bed. Begin with 10–15 mg and adjust the amount every 3–5 days. You will find more details in our guide to using CBD.
CBD and sleep: which product is best suited?
Full spectrum oils such as our CBD oil Swiss Extract contain CBN alongside CBD – a cannabinoid known especially for its sleep-promoting effect. Certain terpenes such as myrcene and linalool also support the effect of CBD on sleep. Browse through our CBD Shop Switzerland to find the right product.
A CBD sleep routine: 5 tips for the maximum effect
1. Take CBD sublingually 60 min. before sleeping
2. Reduce screens 1 hour before sleep
3. Keep the bedroom cool (16–18 °C)
4. Constant bedtimes
5. Combine with magnesium or valerian tea
CBD and sleep: how long does it take until it works?
With acute problems in falling asleep, CBD can help as early as the first night. With chronic sleep disorders we recommend a constant intake over 2–4 weeks in order to unfold the full effect. Patience pays off.
CBD and sleep vs sleeping aids: the great advantage
Unlike benzodiazepines or Z-substances, CBD is not addictive, does not change the natural sleep architecture negatively and does not lead to morning grogginess. Most users report a rested and clear feeling on waking up.
FAQ on CBD and sleep
Does CBD really help with sleeping?
Yes, in most cases indirectly through the reduction of stress and pain. The effect on the time it takes to fall asleep and on the deep sleep phases is being researched.
How much CBD before sleeping?
15–40 mg, about 60 minutes before going to bed. Newcomers start with 10 mg.
Does CBD make you tired the next day?
As a rule not. Should it happen anyway, the dose is too high. Reduce it slowly.
Sleep phases and cannabidiol
Healthy sleep consists of several cycles with deep sleep and REM phases. Studies at the University of Colorado suggest that the non-psychoactive hemp compound can lengthen the deep sleep phases and reduce waking phases during the night. People with stress-related problems in falling asleep benefit in particular – not because the substance sedates, but because it leads the nervous system back into a calm state.
Combining it with further sleep rituals
The effect can be strengthened if you embed it in a relaxing evening routine. Lower the light two hours before going to bed, avoid screens or use a blue filter, drink a warm herbal tea with lavender or lemon balm and do a short breathing exercise. In this way a clear sleep signal arises for your brain – and the drops can unfold their regulating effect optimally.
Avoiding common mistakes in use
Many users expect an immediate effect as with classic sleeping aids and are disappointed when it fails to appear. The hemp compound works in a regulating rather than a sedating way – it needs two to three weeks until an effect shows itself clearly. Too high a dose can also work paradoxically and encourage wakefulness. Start low and increase slowly.
Frequently asked questions
How quickly does CBD help with falling asleep?
First effects often show themselves as early as the first week of use. For a reliable effect, 2 to 3 weeks of regular intake make sense, as CBD works in a regulating rather than a sedating way.
Which CBD dose is good for sleep?
For sleep purposes, 15 to 40 mg about 60 minutes before going to bed are mostly recommended. Sublingual intake works faster than oral intake.
Is CBD suitable for chronic insomnia?
CBD can be a sensible supplement, but with chronic insomnia it should not remain the sole remedy. Speak to a sleep physician about the causes.
Further articles on the subject of CBD and sleep
Deepen your knowledge with these related posts from our CBD magazine:
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Further information
You will find deeper information on CBD and sleep at the FOPH, on Wikipedia and on PubMed.
In short: CBD and sleep
CBD is a promising natural option for better sleep – without dependence, without morning grogginess. With the right use, a high-grade full spectrum oil from HempJoy and an evening routine that encourages sleep, you can clearly improve your sleep quality in the long term. Try it out and find your optimal CBD sleep rhythm.
Important: our product information describes the ingredients only and is not a promise of any medical benefit. CBD products are not medicines and are no substitute for medical advice. If you have health concerns, please speak to your doctor.