Getting Better Sleep with CBD?

June 21, 2023Jonathan Dunkley

As people across the UK grapple with increasing challenges to their sleep quality, many have begun to use CBD, believing it to support normal, restful sleep. However, scientific evidence to back this up has been relatively slow.

A recent scientific study has provided some encouraging news for CBD users, about the potential of CBD to improve sleep.

What was studied?

A double-blind, randomised controlled trial, was conducted with 1,793 adults who were experiencing sleep disturbance symptoms. The participants were randomly assigned to receive a 4-week supply of one of six different products. These products contained either 15 mg of CBD or 5 mg of melatonin, alone or in combination with other minor cannabinoids. The participants' sleep disturbances were then assessed over a period of 5 weeks.

What did the study find?

In short, all the tested formulations exhibited a favourable safety profile and led to significant improvements in sleep disturbance. More specifically, between 56% to 75% of the participants across all the formulations experienced a clinically important improvement in their sleep quality.

The study didn't find significant differences between the effectiveness of 15 mg CBD isolate and formulations containing 15 mg CBD with 15 mg of another cannabinoid, cannabinol (CBN), alone or combined with 5 mg of another cannabinoid, cannabichromene (CBC). Similarly, no significant differences were found between 15 mg CBD isolate and formulations containing 5 mg melatonin, alone or combined with 15 mg CBD and 15 mg CBN.

In other words, the study suggests that chronic use of a low dose of CBD could potentially improve sleep quality. These effects were similar in scale to the dose of 5mg melatonin - which is known to be potent in supporting sleep.

So, what does this mean for the average UK resident struggling with sleep? First, it's heartening to know that CBD, a natural compound, could potentially be as effective as melatonin, a widely used sleep aid, in improving sleep quality. This could offer more choices for those seeking sleep solutions, particularly if they are looking for a non-pharmaceutical alternative.

Second, the study's results underscore the safety of CBD usage at low doses. This is significant given the usual concerns associated with cannabis-derived products. While only a small proportion (12%) of participants reported any side effects, none of these were severe.

Yet, it's important not to get carried away. While this study is a promising step forward, it's just one piece in a larger puzzle. More research is required to further understand CBD's impact on sleep, especially in the long term and at varying dosages. It's also crucial to remember that everyone's experience with sleep aids can be different due to various factors, including individual physiology and lifestyle factors.

In conclusion, while CBD appears to offer a promising new avenue for sleep improvement, it's essential to approach it with a degree of caution. It's always advisable to consult with a healthcare professional before starting any new treatment, especially when it involves substances like CBD. Even with encouraging findings such as those from this study, personal health considerations and professional advice should always take precedence.

The takeaway? CBD shows potential as a sleep aid, but more research is needed. For now, it can be considered as another tool in the arsenal for those seeking better sleep, alongside other proven methods such as maintaining good sleep hygiene, regular exercise, and stress management. The journey towards better sleep continues, and CBD seems to be joining the ranks as a potential companion on that journey.

Understanding CBD Dosage for Better Sleep

In the referenced study, participants were given 15mg of CBD, which led to significant improvements in their sleep quality. However, this does not mean 15mg is the optimal dosage for everyone. CBD dosages can vary greatly depending on the individual and the specifics of their sleep disturbances.

Typically, the dosage of CBD depends on various factors including the individual's body weight, the concentration of CBD in the product, the severity of the condition being addressed, and the individual's body chemistry.

The most common method of using CBD for sleep is in oil or tincture form, which allows for easy and accurate dosing. Users typically place a few drops under the tongue, hold for 30-60 seconds, and then swallow. This method is known as sublingual administration and allows CBD to be rapidly absorbed into the bloodstream.

There is no one-size-fits-all dosage, and it may take some trial and error to find the dose that works best for you. It is recommended to start with a low dose and gradually increase until you find what works best. It's also recommended to keep a sleep diary during this period to accurately track the impact of different dosages on your sleep quality.

Many CBD products on the market range from as low as 5mg to as high as 50mg per serving. Some users report feeling the benefits of CBD for sleep at lower doses (between 10-20mg), while others may require higher doses.

In terms of timing, some research suggests taking CBD about an hour before bed may help support better sleep. But again, this may vary based on individual factors.

Who wouldn't be helped?

While CBD has shown promise in improving sleep quality for some, it's not a universal solution for all sleep disorders. Certain conditions might not see significant benefits from CBD use due to their specific nature or a lack of comprehensive research. These include:

Sleep Apnoea: A severe disorder characterized by irregular breathing during sleep. Currently, the research on CBD's efficacy for sleep apnea is sparse and inconclusive.
REM Sleep Behaviour Disorder (RBD): A condition where individuals act out dreams during sleep. The current body of research on CBD's effect on RBD is insufficient to draw definitive conclusions.
Narcolepsy: A neurological disorder affecting sleep-wake cycles, causing excessive daytime sleepiness. As CBD has been primarily studied for improving night-time sleep quality, its efficacy in managing narcolepsy remains unclear.

It's essential to consult a healthcare provider for appropriate treatment options if you're dealing with these, or other sleep disorders.

Conclusion

In the ever-evolving landscape of health and wellness, CBD is making its mark. As we continue to explore and understand its potential benefits, we remain hopeful for the future of sleep health. So, here's to a good night's sleep - may it be restful, restorative, and within our reach.