For many people, getting a good night's sleep can be a challenge. Whether it's due to stress, anxiety, chronic pain, or other factors, sleep-related issues can have a major impact on overall health and well-being.
That's where CBD may come in.
This natural compound derived from cannabis or hemp plants has been found to have potential benefits for sleep, thanks to its interaction with the body's endocannabinoid system, or ECS.
In this article, we'll explore how CBD works, what the research says about CBD and sleep, and practical tips for incorporating CBD into your bedtime routine.
How CBD Works in the Body
CBD, short for cannabidiol, is a non-intoxicating compound found in the cannabis plant. Unlike its cousin THC, which is known for its psychoactive effects, CBD does not produce a "high." Instead, it interacts with the body's endocannabinoid system, which plays a role in regulating various bodily functions, including sleep.
The endocannabinoid system consists of a network of receptors, called CB1 and CB2 receptors, which are found throughout the body. These receptors are activated by natural cannabinoids that the body produces on its own, as well as by cannabinoids like CBD that are found in plants.
When CBD enters the body, it interacts with the endocannabinoid system in several ways. One of its main effects is to increase levels of anandamide, a natural cannabinoid that reputed to promote feelings of relaxation and well-being. In preclinical studies, CBD has also been found to reduce levels of cortisol, a stress hormone that can interfere with sleep.
What the Research Says About CBD for Sleep
While research on CBD and sleep is still in its early stages, there is growing evidence to suggest that CBD may have potential benefits for improving sleep quality. In a 2019 study published in The Permanente Journal, researchers looked at the effects of CBD on sleep and anxiety in a group of 72 adults. They found that anxiety scores decreased in 79% of participants, and sleep scores improved in 67% of participants.
Another study published in the National Institutes of Medicine in 2022 found that CBD may help reduce the symptoms of REM sleep behavior disorder (RBD), a condition in which a person acts out their dreams while sleeping.
In addition to these studies, there is a growing body of anecdotal evidence from individuals who have used CBD to improve their sleep quality. Many report that CBD helps them fall asleep faster, stay asleep longer and wake up feeling more rested and refreshed.
Practical Tips for Incorporating CBD into Your Bedtime Routine
If you're interested in trying CBD for sleep, there are several practical tips to keep in mind. First and foremost, it's important to talk to your healthcare provider before starting any new supplement or CBD product, especially if you are taking other medications. CBD is known to interact with certain medications, which is why it’s so important to discuss it with your healthcare provider prior to taking CBD.
When it comes to CBD dosing, there is no one-size-fits-all approach. It's best to start with a low dose and gradually increase as needed. A typical starting dose is 5mg-40mg of CBD, taken 30-60 minutes before bedtime. However, some people may need more depending on their individual needs.
There are several methods of administering CBD, including tinctures, drops, topicals, and edibles. Tinctures are a popular option for sleep, as they allow for precise dosing and can be taken sublingually (under the tongue) for faster absorption. Topicals, such as lotions and oils, can be applied directly to the skin and may be helpful for localized discomfort.
CBD soaking salts are another great way to relax before bed and improve sleep quality. To use CBD bath salts, simply add the desired amount in a warm bath and soak for at least 30 minutes. The warm water, magnesium sulfate in Epsom Salts, and CBD will help ease tension in the body and promote feelings of relaxation. For best results, use the recommended amount of salts in the bath water as the faucet is running and mix the salts with the water to help dissolve them and evenly distribute them throughout the water.
It's most important to look for high-quality CBD products from reputable companies like Empower BodyCare. Look for products that have been third party lab-tested for purity and potency, choose full-spectrum CBD products that contain other beneficial cannabinoids and terpenes if you intend to ingest the product. Highly potent CBD Drops are important to use, as you can take a small amount sublingually for the best results. For topical applications, full spectrum is not necessary. We've taken the guess work out of choosing the best CBD Drops for you - we created our 9000mg Full Spectrum CBD Drops, which taste like mint, don't leave a grassy or bitter aftertaste, and are hands down the best CBD oil available.
In addition to CBD, there are several other lifestyle changes that can help improve sleep quality. These include establishing a regular sleep schedule, avoiding caffeine and alcohol before bedtime, creating a relaxing bedtime routine, and minimizing screen time before bed.
CBD for Sleep: Your Potential Partner in Sleep
While research on CBD and sleep is still in its early stages, there is growing evidence to suggest that CBD may have potential benefits for improving sleep quality. By interacting with the body's endocannabinoid system, CBD can promote feelings of relaxation and well-being, reduce stress, and improve sleep quality.
If you're interested in trying CBD for sleep, it's important to talk to your healthcare provider and start with a low dose. Additionally, incorporating other lifestyle changes, such as creating a relaxing bedtime routine, can also help improve sleep quality. With the right approach, CBD may be a valuable tool in your quest for better sleep.
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