Improve Your Sleep with CBD: Tips and Benefits

A woman lying in a hammock holding CBD gummies with the text "Tired but can't sleep?" in the background.

Are you tired but can’t sleep? Inconsistent and interrupted sleep is a common problem in America. Between 25-30 million Americans suffer from chronic insomnia, meaning they experience at least three restless nights per week over four weeks. Difficulty sleeping can become a massive issue for those 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.

Chronic stress can come from various sources, including work pressure, family responsibilities, and financial concerns. When the body is under constant stress, it remains in a state of alertness, preparing to respond to threats. This heightened state makes it difficult for the body to transition into a relaxed state necessary for sleep. Additionally, the modern lifestyle, with its constant bombardment of information and stimuli, contributes significantly to this problem. The incessant notifications from smartphones, the constant demand for productivity, and the overall fast-paced environment all add to the stress levels, making it increasingly difficult to find peace at bedtime.

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 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. The circadian rhythm, our body’s internal clock, regulates sleep-wake cycles and is influenced by external factors like light and temperature. Disrupting this rhythm by changing sleep patterns frequently can lead to difficulties in falling asleep and staying asleep.

Maintaining a consistent sleep schedule helps the body know when it’s time to sleep and when it’s time to wake up. This consistency is crucial for achieving deep, restorative sleep. Irregular sleep patterns can also affect hormone production, mood, and overall health, leading to chronic sleep issues. By sticking to a regular sleep schedule, you help your body develop a natural rhythm, making it easier to fall asleep and wake up feeling refreshed.

Sleep Anxiety

Do your thoughts start to race once your head 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. Anxiety before sleep can be driven by various factors, including fear of not being able to sleep, stress about the upcoming day, or even anxiety about the anxiety itself.

This cycle of worry and anxiety can be hard to break. People with sleep anxiety often find themselves caught in a loop of negative thoughts that keep them awake. The pressure to fall asleep can become overwhelming, leading to increased anxiety and further difficulty sleeping. Techniques such as mindfulness meditation, deep breathing exercises, and establishing a calming bedtime routine can help manage sleep anxiety and promote better sleep.

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 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.

Engaging in a quiet, non-stimulating activity can help distract your mind and reduce the anxiety associated with not being able to sleep. Activities like reading a book (not on a screen), knitting, or even gentle stretching can help signal to your brain that it’s time to wind down. The key is to find something that relaxes you without adding to the stress of not being able to sleep.

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 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. CBD works by interacting with the body’s endocannabinoid system, which plays a role in regulating various physiological processes, including rest.

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. Full-spectrum CBD contains a range of cannabinoids that work together to enhance the overall effects, a phenomenon known as the entourage effect. This can provide a more balanced and potent experience, helping to promote relaxation and ease anxiety.

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’s fight-or-flight region that “Everything is OK. We’re safe. Time to shut down.”

Deep breathing techniques, such as diaphragmatic breathing or 4-7-8 breathing, can help calm the mind and reduce stress. By focusing on slow, deep breaths, you can lower your heart rate and promote a state of relaxation. This practice can be particularly effective when combined with CBD, as both work to reduce anxiety and promote a sense of calm.

Hopefully, after this light form of meditation, you start to feel your eyelids getting heavy, and the tension in your body dissipates. The combination of CBD and deep breathing can create a powerful relaxation routine that helps prepare your body and mind for rest.

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. Understanding that sleep issues are common and not entirely within your control can help reduce the anxiety associated with sleepless nights. By being patient with yourself and persistent with your routine, you can improve your chances of achieving better sleep over time. More info in our website.

FAQs

Q1: What is CBD and how does it help with sleep?

A1: CBD, or cannabidiol, is a compound found in cannabis plants. It helps with sleep by promoting relaxation and reducing anxiety, which can make it easier to fall asleep.

Q2: How much CBD should I take to help with sleep?

A2: It’s recommended to start with a 25mg dose of CBD and adjust based on how your body reacts. Everyone’s body is different, so finding the right dosage may require some experimentation.

Q3: Can I use CBD with other sleep aids?

A3: Yes, CBD can be used alongside other sleep aids like melatonin. However, it’s important to monitor how you feel and consult with a healthcare professional if you have any concerns.

Q4: How long does it take for CBD to work?

A4: When taken sublingually (under the tongue), CBD can take 15-30 minutes to start working. Edibles and capsules may take longer as they need to be digested first.

Q5: Are there any side effects of using CBD for sleep?

A5: CBD is generally well-tolerated, but some people may experience side effects like dry mouth, changes in appetite, or drowsiness. It’s best to start with a lower dose and see how your body reacts.