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How CBD Products Can Promote Healthy Sleep

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Many adults struggle to sleep well at night. The Centers for Disease Control reports that about a third of American adults regularly sleep less than seven hours each night, which is the recommended amount of sleep.

Without enough good sleep, your physical and mental health can be diminished. However, healthy sleep hygiene can help you improve your sleep. And CBD could help you support healthy sleep, potentially alleviating anxiety, pain, and insomnia so you can get the rest you need.


CBD, or cannabidiol, is a marijuana extract that offers some of the benefits of marijuana, but not the high. It’s believed to be low risk and well tolerated, so it can be a good choice for people exploring options for better sleep.

CBD Sleep Research

There isn’t extensive human research on CBD and sleep, but what research exists suggests CBD is overall helpful for sleep issues. A 2019 Kaiser Permanente study indicated that 80 percent of patients had anxiety scores decrease within the first month using CBD, and 67 percent of patients had sleep improvement.

Literature review from the review by the National Academies of Sciences, Engineering, and Medicine found substantial evidence for CBD effectiveness on chronic pain treatment, and moderate evidence of effectiveness for cannabis or cannabinoids for improvement of short-term sleep among those with sleep apnea or chronic pain conditions. Limited evidence suggests cannabidiol can help with anxiety or post traumatic stress disorder.

Is CBD Right For You?

Not everyone can benefit from CBD, but it could be worth a shot. Considered low risk, you could consider using it if you’re struggling with sleep and considering something more serious, like sleep medication. But it’s not a good idea to use CBD instead of practicing healthy sleep habits.

Making the Most of CBD for Sleep

Use these tips to see what CBD can do to help you sleep.

  • Continue (or start to) practice healthy sleep habits. Don’t use CBD oil as a crutch. Make sure you’re maintaining regular sleep, such as a normal sleep schedule, giving yourself enough time to sleep, and going through the same bedtime routine each night. It’s a good idea to watch out for some of the major pitfalls that can interfere with sleep. For example, you should avoid screen time within about an hour before bed And it’s not a good idea to drink coffee after about 3 p.m., as caffeine can linger on for hours and make you feel too wired to sleep.
  • Limit use and shop safely. Most research indicates CBD as a short term support tool for sleep, not a long term treatment. Plan to use it now and then when you’re having a hard time with sleep, but not every night for weeks at a time. It’s also a good idea to ask for a certificate of analysis. This document can give you information on the levels of THC and CBD in the product you’ve purchased. It can also indicate any contaminants that you might not want to consume./li>
  • Manage your dosage and timing. CBD oil effectiveness may depend on how you’re taking it. Taking too little might not be helpful, taking too much could get expensive enough that you can’t afford to use CBD very often. You should also make sure you’re considering how you’re consuming it. When using CBD oil, for example, it can take about an hour to become effective. So you can’t just take it, get into bed, and expect to drift off right away.

Using CBD products could offer relief for people who struggle to sleep well each night. Research points to possible effectiveness for insomnia, anxiety, and pain, which can help you sleep better and get some rest. Consider your needs and talk to your doctor about whether CBD may be a good choice for your sleep concerns.

Author’s Bio: Amy Highland is a sleep expert at SleepHelp.org. She loves taking naps during thunderstorms and cuddling up with a blanket, book, and cats.

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