Taking CBD for sleep: does it work?

Nobody enjoys those groggy mornings that follow a restless night. Yet despite our best attempts, poor sleep can become routine, whether from anxiety, stress, or struggling to unwind at the end of the day. One potential remedy drawing attention is CBD — but how effective is it really for sleep?

CBD oil for sleep

Cannabidiol, or CBD, is a safe and legal compound derived from the hemp plant. Some studies suggest it may help calm the nervous system, potentially by influencing the serotonin system — the same one associated with mood regulation.

While more research is needed, initial findings are promising and support the idea that CBD could encourage relaxation. Since stress and anxiety are key reasons many people struggle to fall asleep, the calming effects of CBD may result in improved sleep quality by easing those mental tensions.

What are the side effects of taking CBD for sleep?

Unlike THC — the main psychoactive compound in cannabis — CBD won’t make you feel high. During the production process, CBD is carefully extracted and purified to remove THC and other psychoactive elements, making it a non-intoxicating option.

Still, it’s essential to check with your GP before trying CBD in any form. It’s not suitable for children, pregnant or breastfeeding women, those trying to conceive, people taking medication, or anyone with a suppressed immune system.

CBD comes in various forms, including:

  • Oil
  • Balm
  • Spray
  • Gummies

When to take CBD oil before bed

Try using CBD around an hour before bedtime, ideally as part of a calming ritual. Whether you’re doing gentle stretches, a short meditation, or soaking in a warm bath, combining CBD with a soothing activity can help signal to your body that it’s time to unwind.

How your body responds to CBD can vary, so it’s important to experiment and settle into a routine that works for you.

What’s the correct dose of CBD you should take before bed?

According to the Food Standards Agency, healthy adults weighing around 70kg should take no more than 10mg of CBD per day.

Vincent Carrié recommends taking a "low and slow" approach: start with a small dose, and gradually increase it within safe guidelines. Always check in with your GP to ensure you’re using CBD safely and appropriately for your individual needs.

Wellness tips for taking CBD before bed

Incorporating CBD into your night-time routine involves more than just dosage. A few thoughtful adjustments can help boost its effectiveness:

  • Flavour matters: Some CBD oils have a strong or bitter taste, which might not be ideal just before bed. Finding a flavour you enjoy could make the process smoother.
  • Address what’s keeping you up: Understanding what’s interfering with your ability to relax makes a difference. For instance, if muscle tension from sitting all day is an issue, a CBD balm may help ease discomfort before bed.
  • Light movement before bedtime: Gentle physical activity can improve sleep quality by promoting restful slow-wave sleep, and by helping to relieve tension and stress. Try a light yoga session, a stroll, swimming, or even gardening, but wrap up at least an hour before hitting the pillow. You might also combine CBD with your workout recovery to support relaxation afterward.

The final say

Most of us could benefit from a bit of support in easing into sleep. If you’re just getting started with CBD at night, try a drink or spray version — both are easy to incorporate into a calming routine. As with any wellness product, finding what works takes time, so have patience as you test what’s right for you.

Disclaimer

CBD should not be consumed by pregnant or breastfeeding women, children, prospective parents trying for a baby, those at increased risk of infection or immuno-suppressed individuals, or by people taking medication.

The FSA sets an acceptable daily intake of 0.15mg per kg of body weight, which equals 10mg for a 70kg adult. This advice is precautionary and relates to long-term use. For accurate dosage information, visit the FSA website.

Sources

  1. The Great British Bedtime Report
  2. Shannon S. Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente Journal. 2019;23(1).
  3. Fry A. Stress and insomnia. Sleep Foundation, 2020
  4. Barrett FS, et al. Hallucinations Following Acute Cannabis Dosing. Cannabis and Cannabinoid Research. 2018
  5. Ng T, Gupta V. Tetrahydrocannabinol (THC). PubMed, 2022
  6. Lazarjani MP, et al. Processing and extraction methods of medicinal cannabis. Journal of Cannabis Research. 2021.
  7. Cannabidiol (CBD). Food Standards Agency
  8. Exercising for Better Sleep. Johns Hopkins Medicine, 2019
  9. Endorphins: The brain’s natural pain reliever. Harvard Health Publishing, 2021