CBD and sleep Archives

Are you tired, but you can’t sleep? Inconsistent and interrupted sleep is a common problem in America. Between 25-30 million Americans at any one time suffer from chronic insomnia, meaning that they experience at least three restless nights per week over four weeks. Difficulty sleeping can become a massive issue for folks who feel fatigued all day but are wide awake when their head hits the pillow.

For some, a cup of warm chamomile tea before bed will suffice. For others, sleep aids like Melatonin, less screen time, and tea don’t cut it. This writer found himself in the latter group for a long time. Full-spectrum CBD, while not a sleep aid, has helped me get into a sustainable sleep routine.

In the rest of this article, I’ll cover a few physical and psychological reasons why sleep can sometimes seem elusive. I’ll also talk about how you can incorporate CBD into your sleep routine for better results.

Why Can’t I Sleep?

Hyperarousal

One of the most common reasons for inconsistent sleep is stress. Chronic stress and trauma can lead to a state of “hyperarousal,” described by Khiron Clinics as “… a state of heightened anxiety.”

Arousal, as part of our fight or flight reflex, isn’t necessarily bad. In fact, it’s one of the main reasons humans exist today. But the threats our brains perceive today versus thousands of years ago are different. Our bodies don’t know that, though, and release cortisol and adrenaline, making it hard to relax and settle into bed.

Sleep Inconsistency

Changes in our daily sleep schedule can also make it hard to get decent sleep. Inconsistent sleeping habits, like staying up late on the weekends and getting up early during the week, can throw a wrench in our body’s natural circadian rhythm.

Some people think that they can bank or make up for lost sleep. To some extent, that’s true, but your body works best on a set schedule. You know that saying, “We’re creatures of habit?” Well, it couldn’t be more true when discussing sleep.

Sleep Anxiety

Do your thoughts start to race once your bed hits the pillow? Do you begin to think about the day, what you have to do the next day, and how much time you’ll be able to sleep? These are symptoms of sleep anxiety.

Sleep anxiety is a common issue among Americans. While the specific number is hard to pin down— sleep anxiety is a relatively new form of identified anxiety— it certainly accounts for some of the 50-70 million reported cases of sleep problems that Americans experience.

How To Work CBD Into Your Sleep Routine

If you’ve ever experienced sleep issues, you should make a plan for future issues. It’s better to be prepared.

For the rest of this article, I’ll describe my routine in the hope that it inspires you to do something similar.

Step 1: Get Out Of Bed

It may seem counterintuitive, but if I’m tossing and turning, I first acknowledge that I’m having an issue and cut myself some slack. It’s not my fault that my brain refuses to settle down.

I then head to my kitchen, turn the oven light on, and start a sudoku puzzle. While this exact routine isn’t going to be everyone’s go-to, I recommend at the least leaving your bedroom and doing something without the aid of a screen. If your brain associates your bedroom with sleep issues and sleep anxiety, your restlessness can become a self-fulfilling prophecy.

Step 2: Take a dose of CBD Oil

CBD isn’t a cure for insomnia or anxiety, but it is an effective relaxation aid for me. I’m currently taking our CBD + CBN Goodnight Oil. Our Sleep Gummies and CBD Oil + Melatonin are awesome products, but Melatonin can sometimes give this writer some overly vivid dreams.

We suggest starting with a 25mg dose of CBD. That’s just a starting point, though. If you know your body and how it reacts to CBD, adjust accordingly.

I also prefer to use full-spectrum CBD oil sublingually (under the tongue), especially in these scenarios, as the onset time is shorter than if I were to swallow it or eat a CBD gummy.

Step 3: Breathwork

While you wait for your CBD to kick in (it can take 15-30 minutes for sublingual CBD oil), consider focusing on your breathing.

I focus on belly breathing during my sudoku puzzle. It’s shown that deep breathing and relaxation help activate the parasympathetic nervous system. That’s the part of our nervous system that sends a signal to your brain fight or flight region that “Everything is OK. We’re safe. Time to shut down.”

Hopefully, after this light form of meditation, you start to feel your eyelids getting heavy, and the tension in your body dissipates.

Step 4: Try Again. Don’t Get Discouraged

Go to bed. If you find that you’re still having issues getting to sleep. Consider restarting from step one.

Above all, remind yourself that sleeping issues are normal and it’s not your fault you’re having an off night. Eventually, you’ll get to sleep. It may not be a fulfilling eight hours, but take what you can get and cut yourself some slack.

Try out this routine and see how you feel. Hopefully, it works for you. If it doesn’t, talk to your doctor or a sleep specialist. There may be an underlying cause that they can help you address with an individualized treatment plan.

You may not have ever heard of adenosine before, but it is the reason that most coffee drinkers need their first cup in the morning. Adenosine is a neurotransmitter that can make you tired in the morning and later in the evening, but it can do so much more. It’s also at the mercy of our favorite cannabinoid. CBD and adenosine research is still lacking, but we’ll talk about why we may want to direct more attention towards their interaction.

In this post, we’re going to cover

What adenosine is
How adenosine interacts with our brains
How CBD can affect adenosine interactions
And what that means about CBD’s potential benefits

What Is CBD?

The abbreviated form of cannabidiol, CBD is one of the 100+ cannabinoids produced by flowering hemp plants. CBD is non-psychoactive, meaning that its consumption will not make you feel high or intoxicated like THC would.

While experts are still unsure about how CBD interacts with your body, we do know that it works closely with your endocannabinoid system— an intricate network of neurotransmitters, receptors, and enzymes. Your endocannabinoid system helps manage your bodily functions like,

Sleep
Mood
Appetite
Memory
Central Nervous System Development
And more…

What Is Adenosine?

Adenosine is an endogenous neurotransmitter made up of a nitrogen base (adenine) combined with a sugar molecule (ribose). Adenosine can combine with one, two, or three phosphate groups forming adenosine monophosphate (AMP), adenosine diphosphate (ADP), and adenosine triphosphate (ATP), respectively.

By itself, adenosine is a neuromodulator, meaning that it can influence the activities of the neurotransmitters around it like dopamine and glutamate. One of its primary functions is to calm the central nervous system by promoting relaxation and drowsiness. Adenosine builds up in your brain over the course of the day, making you feel more tired as the day wears on.

Note that caffeine (the psychoactive substance found in coffee) works against adenosine, blocking it from binding with the appropriate receptors resulting in feelings of alertness. Beware though that this effect will only last for so long before your brain’s neurotransmitters eventually win out.

How Does Adenosine Work?

Much like melatonin, adenosine is a chemical that works on a 24-hour schedule as part of our circadian rhythm. More and more adenosine builds up in the body as the day goes on.

Adenosine controls certain functions in your body by binding to specific receptors in your brain and central nervous system. Said receptors are important to many of our day-to-day functioning and worth a closer look.

A1 Receptors:

When activated, the A1 receptor curbs neurotransmitter release which can have a calming effect on the brain. Fewer chemicals flying through your brain means that you’re more calm. A1 receptors are involved in sleep regulation, pain management, and heart rate regulation.

A2A Receptors:

Found primarily in the part of the brain that links motivation to motor skills and decision-making, the A2A receptors can both stop or facilitate neurotransmission— the ability of neurons to share information with each other.

A2B Receptors:

Found in various tissues like blood vessels and white blood cells, A2B receptors help with immune response, inflammation, and reducing blood pressure.

A3 Receptors:

Similar to A2B receptors, A3 receptors are located throughout your body and help regulate your immune system, its response to external threats, and inflammation.

How Does CBD Affect Adenosine?

The interaction between CBD and adenosine is understudied, but there have been some cursory findings.

CBD has been found to increase adenosine signaling by inhibiting the reuptake of adenosine.¹ When CBD prevents the reuptake of adenosine, it effectively increases adenosine availability in your body. This surplus of adenosine must go somewhere, so it activates the four A receptors listed earlier, promoting a sense of calm, relaxation, and sleepiness.

It may be these adenosine interactions that give CBD its benefits.

Anti-Anxiety effects:

Adenosine and the A2A receptors may help alleviate stress and anxiety symptoms by promoting relaxation²

Anti-Inflammatory effects:

Adenosine has anti-inflammatory effects. CBD’s influence and uptake inhibition may further enhance adenosine’s anti-inflammatory potential.³

Sleep Benefits:

While not thoroughly studied, we can extrapolate and hypothesize that CBD and its interaction with adenosine may help regulate sleep. Adenosine increases an individual’s sleep pressure, and when inhibited from reentering your brain, excess adenosine is likely to make you more tired.

Further Study Is Needed

Research into CBD and adenosine interactions is still new, but the emerging findings are promising. As more rodent studies show promise for CBD therapeutic uses, we may even start to see human trials. For now, most findings into adenosine and its interactions with cannabidiol and cannabinoids at large are one-off and should be taken with a grain of salt.

Sources:

Carrier, Erica J et al. “Inhibition of an equilibrative nucleoside transporter by cannabidiol: a mechanism of cannabinoid immunosuppression.” Proceedings of the National Academy of Sciences of the United States of America vol. 103,20 (2006): 7895-900. doi:10.1073/pnas.0511232103
Stollenwerk, Todd M et al. “Contribution of the Adenosine 2A Receptor to Behavioral Effects of Tetrahydrocannabinol, Cannabidiol and PECS-101.” Molecules (Basel, Switzerland) vol. 26,17 5354. 2 Sep. 2021, doi:10.3390/molecules26175354
Mecha, M et al. “Cannabidiol provides long-lasting protection against the deleterious effects of inflammation in a viral model of multiple sclerosis: a role for A2A receptors.” Neurobiology of disease vol. 59 (2013): 141-50. doi:10.1016/j.nbd.2013.06.016

CBD is becoming quite a popular supplement among the young and the restless (and everyone in between). Millions of Americans have reported trying CBD and many have said that it helps them with their sleep. But why is that? Are CBD and circadian rhythm linked?

In this post, we’re going to talk about:

What CBD is
What your circadian rhythm is
How CBD might help your circadian rhythm and ultimately, your quality of sleep

Disclaimer: This piece is for informational purposes only. The efficacy of CBD has not been confirmed by FDA-approved research. CBD is not intended to diagnose, treat, cure, or prevent any disease. There is no guarantee that CBD will help you get to or stay asleep.

What is CBD?

CBD is short for cannabidiol and is one of the 100+ naturally occurring compounds called cannabinoids produced by mature hemp and cannabis plants. Unlike its well-studied counterpart, THC (tetrahydrocannabinol), CBD is not psychoactive and doesn’t induce intoxicating effects when you consume it.

Learn more about how we extract CBD from hemp plants.

CBD can be consumed in various forms, including oils, tinctures, edibles, and topicals. Each method of consumption offers different benefits and absorption rates. For instance, CBD oils and tinctures are typically taken sublingually (under the tongue) and are known for their relatively quick onset of effects, while edibles like gummies may take longer to produce effects but are often preferred for their convenience and taste.

CBD and Sleep

A recent survey published in the Journal of Cannabis Research suggests that many CBD users are self-medicating with CBD to help manage their sleep issues. Of the 430 respondents, 42.5% said that they had or do use CBD to “improve sleep quality” or to treat self-perceived insomnia.

There are a number of reasons that CBD may help a person fall asleep, whether that’s making you drowsy or addressing the root causes of restlessness like stress and anxiety. Researchers aren’t certain yet, but we do know that 40% of respondents from that same Cannabis Research survey said that CBD improved their sleep.

Related: CBN: The “Sleep Cannabinoid”

CBD may also interact with various receptors in the body that play a role in sleep regulation. For example, some studies suggest that CBD interacts with serotonin receptors, which are involved in mood regulation and anxiety. By potentially alleviating anxiety, CBD might help individuals achieve a more relaxed state conducive to sleep.

Furthermore, CBD may influence the body’s endocannabinoid system (ECS), which is involved in regulating various physiological processes, including sleep. The ECS consists of cannabinoid receptors (CB1 and CB2), endocannabinoids (naturally occurring cannabinoids in the body), and enzymes that break down these endocannabinoids. CBD’s interaction with the ECS might help promote homeostasis, or balance, which is crucial for maintaining healthy sleep patterns.

What is the Circadian Rhythm?

The circadian rhythm is an internal, roughly 24-hour clock that regulates your body’s physiological, metabolic, and mental processes. It’s kept ticking by a small region in the brain’s hypothalamus and is sometimes called “the master clock.” Essentially, the circadian rhythm is why you feel drowsy when the sun sets and why you feel more awake in sunlight. Light-sensitive cells in your eyes send cues to your hypothalamus so that you can sync up with the day-night cycle.

Even without natural light, your circadian rhythm keeps you on track by making you feel drowsy or awake when you normally would. This internal clock can be influenced by various factors, including light exposure, lifestyle habits, and genetic predispositions.

Ever wonder why you can’t sleep in on the weekends? That’s your circadian rhythm at work.

Functions of the Circadian Rhythm

Aside from rousing you from sleep and making you drowsy, the circadian rhythm is important for many bodily functions including:

Hormone Production

Many endogenous hormones like cortisol, melatonin, and human growth hormone follow your circadian clock. The circadian rhythm signals the release of human growth hormone as we sleep, which is vital for growth, cell repair, and overall health.

Temperature Regulation

Our body temperature fluctuates daily, contributing to our wake-sleep cycle. Typically, body temperature drops at night to promote sleep and rises in the morning to help us wake up.

Metabolism

Just as we feel alert or drowsy around the same time every day, our circadian rhythm also affects metabolism and digestion, meaning you’ll likely feel hungry around the same time every day. This regulation helps ensure that our bodies process food efficiently and maintain energy balance.

Cognitive Function

The circadian rhythm also plays a role in cognitive functions such as alertness, memory, and concentration. Disruptions to this rhythm can lead to cognitive impairments and decreased productivity.

Effects of a Deregulated Circadian Rhythm

Keeping time and maintaining a well-running circadian rhythm is crucial for staying healthy and happy. Studies have linked circadian rhythm deregulation to disorders like:

Sleep Disorders

Circadian rhythm disorders like insomnia, REM behavior disorder, and shift work disorder can lead to excessive fatigue during the day and sleep deprivation. This can result in a range of negative health outcomes, including impaired cognitive function, mood disturbances, and weakened immune response.

Mood Disorders

Irregular circadian rhythms have been linked to mood disorders like depression and bipolar disorder. Maintaining a regular sleep-wake cycle can be essential for managing these conditions and improving overall mental health.

Metabolic Disorders

Emerging research suggests that circadian rhythm deregulation may play a role in obesity, diabetes, and cardiovascular disease. A misaligned circadian rhythm can affect the body’s ability to regulate blood sugar levels, lipid metabolism, and energy expenditure, leading to an increased risk of metabolic disorders.

Immune System Function

The circadian rhythm also influences the immune system. Disruptions to the circadian rhythm can impair immune function, making the body more susceptible to infections and diseases.

CBD and the Circadian Rhythm

While CBD research is still in its infancy, researchers are actively looking into cannabidiol’s relationship with sleep. While we can’t say for sure how CBD affects our circadian rhythm, we can speculate based on some existing studies.

Sleep-Wake Cycle

Several studies suggest that CBD may have a positive effect on sleep quality. It’s plausible that CBD might directly or indirectly influence our circadian rhythm. For example, by improving sleep quality, CBD might help reinforce a consistent sleep-wake cycle, which is essential for a well-regulated circadian rhythm.

Stress and Anxiety

Some research suggests that CBD might be able to reduce our stress levels and quiet those incessant before-bed thoughts, leading to better sleep. Chronic stress has been linked to an imbalance in our endogenous hormones and neurotransmitters, both of which are important for maintaining our circadian rhythm. By potentially reducing stress and anxiety, CBD might help support a more balanced circadian rhythm.

Light Sensitivity

Some research indicates that CBD might affect retinal function and our eye’s sensitivity to light. It’s possible that CBD’s influence on our sensitivity to light may impact our circadian rhythm. But, that research is still inconclusive. Understanding how light exposure affects our internal clock could help us better manage our circadian rhythms.

Neuroprotective Properties

CBD’s potential neuroprotective properties might also play a role in circadian rhythm regulation. By supporting brain health, CBD might help maintain the integrity of the neural pathways involved in circadian rhythm regulation.

Using CBD for Your Circadian Rhythm

While cannabidiol shows potential in supporting better sleep and a healthy circadian rhythm, CBD isn’t a cure-all for sleep disorders.

Before you jump into the world of CBD, try adjusting your sleep hygiene, also known as your before-bed routine. Avoid screens, and stimulants, and adhere to a strict sleep schedule. If that isn’t enough, then look into CBD and ask your doctor if it will interact with any of your prescriptions.

Here are some tips for optimizing your sleep hygiene:

Maintain a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, meditating, or taking a warm bath.
Limit Exposure to Light: Dim the lights in the evening and avoid blue light from screens at least an hour before bedtime.
Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime.

If you ultimately decide to try CBD, source it from sustainable and reliable sources. For more information about how to do so, check out our handy CBD buying guide and become a better-informed shopper.

When incorporating CBD into your routine, start with a low dose and gradually increase it until you find the right amount that works for you. It’s also important to monitor your body’s response and consult with a healthcare professional if you have any concerns.

FAQs

What is CBD?

CBD, short for cannabidiol, is a naturally occurring compound found in hemp and cannabis plants. It is non-psychoactive and does not induce intoxicating effects.

How does CBD affect sleep?

CBD may help improve sleep by addressing the root causes of restlessness, such as stress and anxiety, though research is still ongoing. It may also interact with receptors in the body that play a role in sleep regulation.

What is the circadian rhythm?

The circadian rhythm is a roughly 24-hour internal clock that regulates physiological, metabolic, and mental processes, influencing sleep-wake cycles and other bodily functions.

Can CBD influence the circadian rhythm?

While research is still in its early stages, some studies suggest that CBD may have a positive effect on sleep quality and could potentially influence the circadian rhythm. CBD’s potential effects on stress, anxiety, and light sensitivity may also play a role.

How should I use CBD to support my circadian rhythm?

Start by improving your sleep hygiene, then consider using CBD. Consult with a doctor to ensure it doesn’t interact with any of your prescriptions and source CBD from reliable providers. Begin with a low dose and adjust as needed.

Sleep is essential to our health, though it isn’t always easy to get. If you have trouble sleeping through the night, you’re not alone. More than 50 million Americans report having sleep-related issues. There are plenty of sleep aids on the market. CBD is one of the newest— marketed as an all-natural, hemp-derived option for folks who want to avoid more heavy-duty over-the-counter options. But is there any truth to the marketing hype that CBD can help with sleep? How about helping with REM sleep?

In this post, we’ll cover what CBD is, why REM sleep is important, and if it’s possible to use CBD to improve your REM sleep. Continue reading “Can You Use CBD To Improve Your REM Sleep?”