A good night’s rest is essential for our physical and mental health. Unfortunately, millions of people struggle with sleep disorders, making it difficult to get the recommended seven to nine hours of sleep each night. Fortunately, there are natural remedies, such as cannabidiol (CBD), that can help improve the quality and duration of sleep. In this article, we’ll explore how CBD can help with sleep, the science behind it, and how to use it safely and effectively.
What is CBD?
CBD, or cannabidiol, is a natural compound found in the hemp plant. Unlike tetrahydrocannabinol (THC), the psychoactive ingredient in cannabis, CBD does not produce a “high”. Instead, it interacts with the body’s endocannabinoid system (ECS), a complex network of receptors and neurotransmitters that help regulate many bodily functions, including sleep.
How CBD can help with sleep
CBD has been shown to have a variety of potential health benefits, including reducing anxiety, improving mood, and reducing inflammation. These benefits can all contribute to a better night’s sleep. Here are some specific ways CBD can help with sleep:
reducing anxiety
One of the most common reasons people struggle with sleep is anxiety. Racing thoughts, worries and stress can make it difficult to relax and fall asleep. CBD has been shown to have anxiolytic (anti-anxiety) effects, which can help reduce feelings of anxiety and promote relaxation. In a 2019 study, researchers found that CBD significantly improved sleep quality in 72 adults with anxiety and poor sleep.
promoting relaxation
CBD can also help promote relaxation by reducing muscle tension and promoting feelings of calmness. In a 2018 study, researchers found that CBD helped improve the sleep of 27 participants with anxiety and poor sleep by reducing anxiety and promoting relaxation.
Regulation of sleep-wake cycle
CBD may also help regulate the sleep-wake cycle, which is the body’s internal clock that regulates when we feel sleepy and when we feel awake. In a 2017 study, researchers found that CBD increased total sleep time in rats by increasing serotonin levels in the brain. Serotonin is a neurotransmitter that plays a role in regulating mood and sleep.
pain reduction
Pain can also interfere with sleep, making it difficult to find a comfortable position and stay asleep. CBD has been shown to have analgesic (pain-relieving) effects, which can help reduce pain and promote sleep. In a 2018 study, researchers found that CBD helped reduce chronic pain and improve sleep quality in 20 patients with chronic pain.
How to use CBD for sleep
If you’re interested in using CBD to improve your sleep, there are a few things to keep in mind. Here are some tips for safe and effective use of CBD:
Start with a low dose
CBD affects everyone differently, so it’s important to start with a low dose and gradually increase as needed. A good starting dose is 10-20 mg of CBD per day, taken about an hour before bedtime.
Choose a high quality product
Not all CBD products are created equal. Look for products that have been third-party tested for purity and potency, and that contain no more than 0.3% THC (the legal limit in the United States).
To be patient
It takes time to work, so it’s important to be patient and give it a chance to take effect. It may take several days or even weeks of consistent use to see the full benefits of CBD for sleep.
Talk to your doctor
If you have a medical condition or are taking medication, it’s important to talk to your doctor before using CBD. CBD can interact with certain medications, including blood thinners and antidepressants, so it’s important to make sure it’s safe for you to use.
Summary
CBD is a natural and potentially effective way to improve the quality and duration of sleep. Its ability to reduce anxiety, promote relaxation, regulate the sleep-wake cycle and reduce pain can all contribute to a better night’s sleep. If you are interested in using CBD for sleep, it is important to start with a low dose, choose a quality product and be patient. As always, it’s important to talk to your doctor before using any new supplement or medication. With the right approach, CBD can be a valuable tool for improving sleep and overall health.