CBD oil is growing in popularity due to its many purported health benefits, which may include better sleep. However, some people report that CBD oil makes them feel more awake at night. So can using CBD oil before bed keep you from getting quality sleep?
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What is CBD Oil?
CBD, short for cannabidiol, is one of over 100 compounds called cannabinoids found in the cannabis plant. CBD oil is made by extracting CBD from the leaves, stems, and buds of cannabis and then diluting it with a carrier oil like hemp seed oil or coconut oil.
Unlike the main psychoactive compound in cannabis known as THC, CBD does not produce a “high” or intoxicating effect. This makes CBD an appealing natural option for health purposes, including sleep.
How CBD Oil Affects Sleep
The effects of CBD oil on sleep seem to depend on the individual. For some, it may promote better rest, while for others, it may impair sleep. Here’s a look at what research reveals about how CBD oil can impact sleep:
CBD Oil Can Promote Relaxation and Reduce Anxiety
By interacting with receptors in the endocannabinoid system, CBD can produce feelings of calm, relaxation, and reduced anxiety in some people. Lowering stress and anxiety levels can help facilitate sleep onset for those who have difficulty falling asleep due to racing thoughts.
CBD Oil May Offset the Sedative Effects of THC
While THC may initially induce drowsiness, research shows it can reduce REM sleep and cause more fragmented sleep later in the night. By blocking the breakdown of anandamide, CBD may help offset some of the sleep-disrupting effects of THC.
Factors that Determine How CBD Oil Affects Sleep
CBD oil does not seem to make people sleepy in a uniform way. Several key factors play a role in determining how CBD oil will affect your sleep:
Dosage of CBD
Lower doses of CBD oil (10-40 mg) may produce calming effects that help sleep, while higher doses can have more alerting effects. Very high doses are more likely to cause drowsiness.
Timing of CBD Oil Use
Taking CBD oil 4-6 hours before bed appears more likely to promote sleepiness than taking it 30 minutes before bed. The timing that works best can vary based on individual differences in CBD metabolism.
Individual Differences in Response to CBD
Biological factors like age, weight, genetics, metabolism, and tolerance seem to cause variability in how CBD oil affects people’s sleep. Some experience improved sleep, while others report feeling energized and awake.
Using CBD Oil for Quality Sleep
If you’re considering using CBD oil to help sleep, here are some tips:
Consider Your Needs and Preferences
Think about whether feeling relaxed or sleepy before bed aligns with your sleep goals. Some benefit more from feeling relaxed but not sedated.
Start with a Low Dose
Try a low dose (10-40 mg) of CBD oil first to avoid overtiredness and determine the ideal timing for you.
Track How It Affects You
Keep a sleep diary to note how CBD oil affects your sleep quality, how long it takes to fall asleep, and how you feel in the morning. Adjust the dose and timing if needed.
Other Tips for Quality Sleep
In addition to CBD oil, incorporating these practices can also help improve sleep:
Set a Regular Sleep Schedule
Going to bed and waking up at consistent times reinforces the body’s natural sleep-wake rhythm for better quality sleep.
Create an Optimal Sleep Environment
Keep your bedroom cool, dark, quiet, and avoid screens before bed for better sleep. Consider using blackout curtains, a white noise machine, and limiting light.
Practice Relaxation Techniques
Try gentle yoga, deep breathing, meditation, or progressive muscle relaxation to relieve stress and prepare your mind and body for sleep.
So in summary, CBD oil does not inherently make you feel awake or sleepy. Multiple factors determine how it affects sleep. Taking a moderate dose well before bed may aid relaxation and sleep onset for some people, while higher doses close to bedtime could impair sleep. Take note of timing and dosage to optimize your sleep. Combine CBD oil with good sleep hygiene for overall better rest.
Can you take CBD oil every night for sleep?
You can take CBD oil nightly for sleep as long as you monitor its effects. Pay attention to timing, dosage, and how it makes you feel in the morning. Adjust as needed to optimize sleep benefits.
Is it safe to use CBD oil every day?
Using CBD oil daily appears relatively safe for most healthy adults, especially at moderate doses. However, research on long-term use is limited. Talk to your doctor before daily use.
Can CBD oil help with insomnia?
Some research indicates CBD oil may improve insomnia for people who have difficulty falling asleep. However, more studies are needed on CBD oil’s effects on different sleep disorders.
Does CBD oil decrease REM sleep?
In high doses, CBD could potentially reduce REM sleep. However, at normal doses, CBD does not appear to substantially decrease REM sleep like THC does. More research is still needed on this.
Can you take too much CBD oil?
It is possible to take too much CBD oil. Very high doses of CBD can cause side effects like drowsiness, nausea, irritability, and anxiety. Start with the lowest effective dose to avoid negative effects.