After you take cannabidiol (CBD) oil, it will take about 15-20 minutes for you to feel the effects. However, the onset of CBD varies from person to person. To account for this, we recommend taking CBD oil 30-60 minutes before you want to fall asleep so it has time to begin working fully.
The onset of CBD oil is also influenced by how you take it.
If CBD oil is taken under the tongue, or sublingually, it will begin working in just 10-15 minutes. But if you add it to a food or drink, it can take 45 minutes to 1 hour to begin having an effect.
But you shouldn’t just consider when to take your CBD oil. You should also consider how much to take, which type of CBD is best for you, and all of the benefits and side effects of CBD for sleep.
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When Should You Take CBD For Sleep?
If you’ve shopped for CBD online, you know there are a plethora of CBD products available.
Different CBD delivery methods have different onset times because they work differently in your body.
Here’s what you need to know:
When to Take CBD Oil for Sleep
If you’re using CBD oil sublingually, or under the tongue, take it 30 minutes before you want to go to bed. CBD oil really begins working in just 15-20 minutes, but 10 extra minutes allows you some slack.
Sublingual CBD works quickly because it’s able to reach the blood vessels under your tongue.
If you add CBD to oil to a food or drink instead, it functions as an edible, so you’ll need to adjust accordingly (see the next section).
When to Take CBD Gummies & Edibles for Sleep
Take CBD gummies 45 minutes to 1 hour before you want to fall asleep. Edibles take longer to work because they have to pass through your digestive system.
When to Take CBD Capsules for Sleep
Take CBD capsules 45 minutes to 1 hour before you want to fall asleep. Capsules work similarly to gummies, in that they need to be digested before they begin working.
When to Take CBD Inhalables for Sleep
Use CBD vapes and flower 10-15 minutes before you want to fall asleep. CBD inhalables work very quickly because they deliver CBD to the lungs almost instantly via their vapor or smoke.
CBD Dosage for Sleep
CBD dosage for sleep takes a bit of experimentation. Your ideal dose will vary depending on what issues are causing you to have trouble sleeping.
As a benchmark, some studies show that just 25mg of CBD per day improves sleep quality in adults with anxiety, while other research suggests much larger amounts (300-600mg per day) are necessary to induce sedative effects.
To start, we recommend taking a low-strength dose of CBD for sleep. Then, you can increase it as needed. Use the following formula:
(0.1) x (your body weight in lbs.) = your nightly dose of CBD in mg.
It’s also important to keep the following things in mind when taking CBD for sleep:
- It takes consistency to see results with CBD. A single dose of CBD is virtually useless. Most people report that it takes 1-2 weeks of consistent CBD use to begin seeing results, as your body needs to adjust to it.
- Small doses of CBD may promote energy, rather than sedation. In healthy adults (i.e. those not dealing with anxiety, depression, or pain) CBD may be energizing, rather than relaxing, in small doses. If this is the case for you, you’ll need to increase your dosage of CBD. You might also consider combining your CBD with THC to achieve a more relaxed, laid-back effect.
- CBD may work best when taken throughout the day, rather than all at once. Assuming you aren’t just using CBD for pure sedation, you might find that smaller, spread-out doses work better than a single nightly dose. For example, if your total dose is 60mg, you might take 20mg in the morning, 20mg in the afternoon, and 20mg roughly 30-60 minutes before it’s time for bed. This will help you address mental and physical discomfort throughout the day, making it easier to sleep at night.
Which Type of CBD is Best for Sleep?
Getting CBD timing and dosage right is critical for achieving restful sleep. But so is choosing the right kind of CBD.
There are three main types of CBD, each of which contains (or doesn’t contain) certain compounds:
- Full-spectrum CBD – In addition to CBD, full-spectrum blends contain other hemp cannabinoids (such as CBN, CBG, delta 9 THC, and CBC), as well as terpenes.
- Broad-spectrum CBD – Broad-spectrum CBD is the same as full-spectrum CBD, except it does not contain THC.
- CBD isolate – CBD isolate is just CBD, with no other cannabinoids or terpenes.
Generally, the best type of CBD for sleep is full-spectrum CBD. Because full-spectrum CBD preserves all of the natural compounds in hemp, it renders the entourage effect: the elevated benefits you get from using hemp compounds in combination, rather than in isolation.
Getting the entourage effect is always preferable if you’re using CBD for therapeutic uses.
You’ll get the beneficial effects of the CBD-THC interaction, and you’ll also get other cannabinoids like CBG, which is effective for pain, and CBN, which is effective for sleep. Many of the CBD terpenes in full-spectrum blends are beneficial for sleep and related uses, as well.
The entourage effect is also present in broad-spectrum CBD, but to a lesser degree due to the lack of THC. Still, broad-spectrum CBD is the next-best option if you can’t consume THC due to drug testing concerns.
CBD isolate is the least effective form of CBD, but that’s not saying much – it’s still very effective.
Isolate products are a good fit for newer users who want to experiment with CBD before bringing other cannabinoids into the mix.
Benefits of CBD for Sleep: What Science Says
CBD’s benefits for sleep go far beyond just promoting mentally relaxing effects.
Most scientists believe CBD’s beneficial effect on sleep primarily lies in its therapeutic potential for secondary issues that often cause sleep trouble.
CBD renders a variety of effects through its interaction with your body’s Endocannabinoid System (ECS) and other mechanisms:
Insomnia & Trouble Sleeping
Scientific research has looked at the potential of CBD to address sleep issues.
One research review found that CBD may provide therapeutic support for insomnia.
CBD may also render benefits by improving the transmission of serotonin within your body. Serotonin is a neurotransmitter that is critical to the regulation of the sleep-wake cycle. CBD may promote the stability of this bodily system.
While not as reliable as clinical evidence, anecdotal evidence – people’s first-hand experiences – matters, too.
Some people who suffer from clinical insomnia have found that CBD may supplement, or in some cases, replace, more traditional medications. Many people use CBD instead of Ambien or melatonin.
REM Sleep Behavior Disorder
REM sleep behavior disorder (RBD) causes patients to act out their dreams during periods of rapid eye movement (REM) sleep. Behavior may vary from small hand gestures to violent thrashing, punching, and kicking.
RBD may cause sleep disruption and injuries, and patients eventually often develop neurodegenerative disorders.
A small, four-patient study found that CBD may control the symptoms of RBD in patients with Parkinson’s disease.
Pain & Inflammation
Pain, whether acute or chronic, makes attaining restful sleep incredibly difficult. It also creates a vicious cycle: more pain means less sleep, which means more pain.
Research suggests that CBD may have analgesic (pain-relieving) and anti-inflammatory effects for chronic pain.
Anecdotally, CBD is used for many types of discomfort, including nerve pain, pain from tendonitis, gout pain, and even tooth pain.
These beneficial effects from CBD may come as a result of it changing the way that certain receptors in your body respond to painful stimuli, ultimately reducing the amount of discomfort you feel.
Anxiety & Stress
Anxiety is another common sleep disruptor – but it’s something CBD might help with.
In one study, CBD reduced physiological and behavioral responses to stress and anxiety.
Another study found that taking CBD decreased anxiety in participants subjected to a public speaking test.
CBD renders these benefits by interacting with various neurological systems and receptors in your body.
As with insomnia, CBD helps regulate the interaction of serotonin with the cells in your brain, promoting mental equilibrium.
Depression
Like stress and anxiety, depression creates a mental state that makes going to sleep at night very difficult.
In a survey of people who use CBD to self-treat depression and anxiety, scientists found that 53% of the respondents claim that CBD helps them feel better, and 88% are more likely to take CBD than a prescription drug from a psychiatrist.
Other research has shown CBD to induce antidepressant-like effects. Anecdotally, many people use CBD for seasonal affective disorder and other transient mental discomforts.
More research is needed to determine how effective CBD is at addressing depression, and we don’t recommend using it in place of prescriptions without speaking to your doctor first.
Nonetheless, CBD has therapeutic potential in this area.
CBD for Sleep: Side Effects & Safety
CBD is generally considered safe and well-tolerated. However, it may cause the following adverse effects when used:
- Dry mouth
- Drowsiness
- Diarrhea
- Reduced appetite
- Fatigue
To avoid feeling these effects, or to reduce their severity, start with small daily doses of CBD and slowly work your way up.
Can You Take CBD with Melatonin?
From a medical perspective, mixing CBD and melatonin is completely safe.
Many people find that using CBD and melatonin together renders more complete sleep support than using either supplement on its own.
This is because CBD promotes overall mental and physical wellness, while melatonin supplements specifically reduce sleep problems caused by melatonin deficiency.
Because CBD and melatonin have different functions, combining them renders increased benefits.
However, if you take melatonin and CBD at the same time, you may also feel increased side effects of both. This usually doesn’t pose an issue, but it’s important to be aware of.
When to See a Doctor
CBD is a supplement, not a treatment, and more research is needed to determine its efficacy for sleep.
So while CBD might help you, it’s important to seek professional medical treatment to address the underlying cause of your sleep problems, rather than using CBD as a band-aid but never fixing the root cause.
Conclusion: Is CBD a Reliable Natural Sleep Aid?
CBD helps many people sleep more restfully at night. In some cases, it may supplement or replace medications like Ambien, allowing for better sleep with fewer side effects.
CBD may also do what sleep medications can’t: provide comprehensive body and mind support, which makes it useful for many things besides just sleep (and by improving your overall health, your sleep improves, too).
Still, CBD is best used as a supplement for more traditional methods, rather than a replacement. Speaking with your doctor can help you determine where CBD fits into your sleep wellness routine.
When to Take CBD Oil for Sleep: Frequently Asked Questions
Here are some questions customers often ask us about CBD and sleep.
What happens when you take CBD before bed?
When taken before bed, CBD may render mild mental and physical relaxation. Most people who use CBD report that they feel very little – and that’s the point. CBD promotes a balanced, healthy mind and body.
How long does CBD take to make you sleep?
The onset time of CBD for sleep depends on how you take it. CBD oil begins working in 15-20 minutes, CBD gummies work in 45 minutes to 1 hour, and CBD inhalables work in 5-10 minutes.
How long does CBD oil take to kick in?
For most people, CBD oil takes 15-20 minutes to kick in.
Does CBD affect deep sleep?
Research suggests CBD may increase total sleep percentage and may positively impact rapid-eye-movement (REM) sleep. However, more studies are needed to confirm these findings.
