Sleeping at night is as natural and satisfying as eating. It is human nature to sleep at nightly hours; otherwise, it becomes a bother.
According to Patrick Finan at John Hopkins, there are various adverse effects of not getting adequate sleep. Namely, memory, mood, and general health are impacted by a lack of decent night’s sleep.
In a study, nearly 30% of adults reported sleep issues such as restless sleep, difficulty initiating sleep, waking up too soon, or poor quality sleep.
People often resort to sleep-inducing pills, melatonin, and CBD for these problems. So let’s explore how CBD helps get a good night of sleep.
How Does Cbd Help Getting Better Sleep
Cannabidiol or CBD is a compound found in the marijuana plant. It contains receptors known as the endocannabinoid system (ECS). Uniquely, ECS helps regulate mood, energy levels, sleep, and general gut health.
In further research, the scientist learned that ECS interacts in the body, mimicking molecules produced naturally.
Additionally, it is combating other factors like anxiety, restlessness, and stress. Sometimes unknowingly, these factors manifest as the reason for insomnia and restless sleep. Similarly, it decreases the cortisol levels in the body.
Cortisol is the steroid hormone produced by the adrenal glands located close to the kidney. The purpose of cortisol is to keep the body awake and alert during the day; hence the body is ready and drained for a good night’s sleep.
But some factors such as deadlines, worries, and unresolved matters may trigger cortisol levels. Hence result in increased adrenaline and cortisol levels.
People try to incorporate some natural remedies to make it easier to sleep. But in some cases, natural remedies fail and require significant intervention.
CBD for sleep is becoming increasingly famous among patients, insomniacs, and individuals with anxiety and depression.
When consumed CBD for sleep in monitored quantities, it helps regulate various hormones in the body. Eventually, the body and mind are at ease and ready to shut down for a few hours.
What Does Absence of Sleep Do to Your Body?
A good night’s sleep is a blessing that your body is thankful for. These are some of the important reasons to fix your sleep cycle.
- A decent 7-9 hours sleep helps you maintain weight. However, according to a study, a sleep-deprived individual is more inclined to eat unhealthily, not indulge in daily exercise, and pick unhealthy food to meet the body’s energy needs.
- It is proven that a good night’s sleep can help better cognitive abilities. In a study, it was observed that children and adults with decent night’s sleep were responsive and alert during the day.
- For an athlete, the instructor and coach always emphasize sleep. Sleep does wonders to their ability to perform, endure, and make a better decisions. Otherwise, impaired judgment and tiredness can cause injuries.
- Heart diseases and higher blood pressure can also increase rapidly due to lack of sleep. A study emphasizes how a good night’s sleep, at least 7 hours, contributes to good heart health.
- Less than 5 hours of sleep can result in type 2 diabetes and increase the risk of insulin resistance.
- Another vital contributor to depression was sleep apnea and insomnia—the study concluded on mixed-age groups with over 2,600 participants.
- Individuals who slept less than 5 or 6 hours were quick to catch a cold due to poor immune systems. Moreover, inflammation was a recurrent problem in those who get less than desired sleep.
As a result, a person’s physical and emotional well-being gets neglected and compromised. For example, a sleep-deprived person is most likely to avoid social activities, participate in group sports, or even do weekend activities.
For day-to-day chores, decision-making and driving a car could also become problematic and perilous.
Methods Encouraging Sleep
Alas, when sleep isn’t attainable, it gets to a person’s head. So to combat the sleep problem, people resort to various alternate methods that encourage sleep.
There are various methods tried to attain a good night’s sleep.
Exercise and Life Style Changes
Doctors suggest implementing some lifestyle changes to get decent sleep. They always advise including strenuous exercise during the day. Exercise releases hormones that make a person content. Moreover, wears the person ready to sleep.
Many asanas in yoga target to reduce stress anxiety and encourage sleep. Reducing caffeine intake from evening hours and cutting back on screen time for the wind-down are relevant suggestions that make a difference.
These harmless lifestyles changes work for some. But, on the contrary, individuals with severe anxiety, depression, and insomnia fail to achieve proper sleep with these lifestyle changes.
Over the Counter Medicines
Some medications that contain Diphenhydramine and Doxylamine Succinate are antihistamine sedatives. They induce sleep but have some side effects: dry mouth, daytime drowsiness, constipation, dependency, and urinary retention.
The side effects are likely to happen in some individuals, while others may experience absolutely no side effects. But these medicines are best to consume after careful consideration and consultation with a health care provider.
They are unique plant-based supplements that help sleep well. Some individuals found Valerian helpful, while some found it did nothing for them. It is safe when used for the short term, but the repercussions of long-term effects are still unexplored in adults.
For lactating and pregnant women, a consultation with a health care provider before consumption is a must.
Recently, the internet has been all-rave about melatonin for sleep. It may help some individuals sleep better and fix their sleep cycle.
However, it does nothing for some. It also comes with side effects like daytime drowsiness and recurring headaches. So, again, it’s best to consult your health care provider before taking melatonin.
Cannabidiol for Sleep
Cannabidiol or also known as CBD, is a common aid for sleep. Unlike THC (tetrahydrocannabinol), it doesn’t have an intoxicating effect and relaxes the person’s mind consuming it.
The great thing about CBD for sleep is that it doesn’t leave you groggy and restless the next day. However, CBD has its set of unknown disadvantages when taken long-term; hence, consult your health care provider for any drug interactions and precautions.
CBD is available in various forms to start if you are new to the whole deal.
Various Forms of CBD for Sleep
Currently, CBD is available in these forms:
- Oils and Tinctures: It is one of the best soluble forms. It is easy to use in soups, salads, and brownies.
- Oral Sprays: It is easy to spray under the tongue.
- Vape: CBD is also available in various flavors for vaping pens. It is one of the easiest methods of CBD for sleep.
- Gummies: One of the frequently used forms, gummies are easy to use. Most beginners use gummies to ease their way into the regimen.
- Capsules and Pills: These are also one of the easy to monitor ways to consume CBD
- Topical Solutions: Patients for various conditions, including sleep, use Lotions, creams, ointments, and gels infused with CBD.
- CBD Infused Sheets: The CBD-infused sheets are good to last for 15-20 washes. They are infused with CBD oil and capsules, considered by patients who require aid to reduce inflammation and promote better sleep.
Tinctures are a great way to consume Cannabidiol for sleep and insomnia. They are soluble can be consumed with tea, soup, and salad. Some users take it directly for faster effects.
Unfortunately, tinctures are often confused with oil. Often, brands also label tinctures as oils and vice versa.
However, it is one of the fastest result-oriented ways to use CBD for sleep.
Tincture vs. Oil
Tinctures are extract laced with alcohol. It contains high-proof alcohol as a carrier along with cannabis extract. Generally, the alcohol content is roughly 60% or more in a tincture bottle.
The presence of alcohol increases the shelf life of the tinctures. In most cases, they last for good 3 or 5 years. Therefore, when needed to use good shelf-life products, tinctures make a better choice.
But due to high alcohol content, they develop a bitter taste. However, most brands add flavoring, sweeteners, or vegetable glycerin. Often depending on the nature of use, melatonin, herbal extracts like lavender, valerian roots, vitamins are added in tinctures.
CBD oils are made with a carrier oil like coconut oil and cannabinol plant extract. Often terpenes and flavonoids are added to the mixture.
To maintain the quality of the plant, extraction is carried out through a method called supercritical CO2. Unlike tinctures, they have a shelf life of only one or two years.
However, they also maintain the bitter taste like tinctures; hence brands use additives to make them pleasant.
Considerations Before Buying Tincture
Since the legalization of CBD in 2018, it is not very difficult to find the plant in various forms. Many dispensaries, drugstores, and kiosks have the products readily available.
But one must consider some factors before buying. CBD-based products are not regulated by the FDA (Food and Drug Administration), as they regulate other medicines. Therefore, it is highly likely the percentage mentioned on the bottle is not provided.
Instead, look for the product that contains a certificate of analysis (COA). The COA ensures the product for potency. It includes the amount of THC in the product.
Since the product mentions full disclosure, the product containing more than 20% THC may induce psychedelic effects. However in that case, the tincture may not cause sleep; in fact, do the opposite.
Moreover, COA regulates the CBD profile in a product. For example, brands are required to mention if the product contains terpenes, full-spectrum, and Broadspectrum products.
Also, the product may likely contain contaminants like metal, molds, or pesticides. Some brands label CBD oil as a tincture; hence checking the composition and basic research is crucial.
Lastly, the date of manufacture is a must in COA-regulated products. Only buy the best brands that are consistent with the quality and credibility of the product.
How to Use Tinctures for Sleep
Tinctures are soluble, and they reach the bloodstream quicker than gummies and edibles. Therefore, it is best to start navigating, beginning with low dosage when preparing for bedtime.
Ideally, some drops during the wind-down time would help calm your nerves. Notice how long does it take for it to take full effect. If it doesn’t work, increase the dose gradually in the following days.
Since the tinctures aim to induce sleep, you can also look for lavender or tea tree-infused tinctures. These herbs are also effective in soothing the nerves and creating a calming effect.
Gummies like candies infused with CBD are consumers’ frequent choices. They are the perfect alternate for CBD users who don’t like the plant’s bitter taste. In addition, they are easy to carry around.
Most gummies have color and flavor additives, and most have a lot of sugar content. So, make sure to read the product guide to avoid sugar.
Besides sugar, other ingredients like pectin, oil, fruit juice, colors, or syrup vary from brand to brand. Look for a reliable brand to consume as the content of cannabinoids and purity is monitored.
Most importantly, check with your general physician if you are on routine medications. For instance, gummies may interact with blood thinners. So it’s best to take the expert advice first.
How to Use Gummies for Sleep
Like other edible forms of CBD for sleep, Gummies take some time for full effects to kick in. Usually, give it an hour to show its effects; hence plan to take it sometime before bedtime.
If you are a new user, learn how to understand the dosage according to your body’s needs. For example, sometimes you may need to take two gummies for full effect; meanwhile, for some, it may show its result within a half-hour.
It is best to give it a few days and ease your way into a dosage that works well. Some brands also have CBD gummies with melatonin. Since melatonin is best for sleep, the combination will work well to reduce the quantity of CBD for sleep when taken with melatonin.
Sheets for Sleep
It is like a dream come true for the sleep-deprived person who refuses to consume CBD. Recently many brands have joined the bandwagon of this new trend.
Sheets infused with CBD oil can calm an individual to a good night’s sleep. Uniquely, the sheets are effective for 25 to 30 washes until they lose their CBD properties.
Oftentimes, we are tired from the day; our body is sore and inflamed. Just like how a warm shower soothes the skin and body, CBD sheets work similarly.
There is no proven study that CBD induces sleep when applied topically. But it seems like an excellent bargain for individuals who opt not to consume the CBD since the long-term effects of the consumption are unknown.
The body’s warmth and movement activate the CBD content in the sheets. When the skin comes in contact with sheets, the skin absorbs the CBD and soothes from the tiredness and inflammation.
How to Use CBD Sheets for Sleep
The sheets are ready to use. All you have to do is replace the sheets with your regular sheets. If you do not wish to buy the whole set, you can always begin with the pillowcase and see how it works for you.
Since the sheets come infused with CBD oil or capsules, they activate CBD for sleep from body heat and movement. Consequently, the skin becomes the receptor and absorbs CBD to reduce soreness and inflammation.
As soon as one sleeps, the sheets stay activated from body heat, ensuring continuous sleep. These sheets are good to use for almost fifteen to thirty washes, depending on the brand.
The sheets require washing in cold water, non-bleaching detergent, and air-drying to maintain the effect for long.
Know When to See the Doctor
Sleep issues are not the ones to take lightly. It is best to see the doctor before you self-medicate. Sleeplessness could be associated with other psychiatric disorders, medical conditions, and underlying problems.
With some therapy and medication, it is highly likely; you may not need to depend on any aid for sleeping. Also, it is best to consult your doctor before starting any medication to check if it doesn’t contradict the medicine you are taking.
If the CBD for sleep in all forms causes mouth dryness, diarrhea, fatigue, or loss of appetite, stop the use abruptly and consult your doctor.
Sleep deprivation and insomnia are not problems that one takes lightly. CBD is an excellent alternative to use when needed to catch up on sleep. However, a health care professional’s consultation is advised for long-term use.
With the help of complete consultation, the doctor will prescribe the proper dosage with proper intervals according to age and weight – since there is no significant data on the long-term use of CBD, hence used with discretion.
Lastly, monitor the usage, opting to use only certain days of the week to reduce dependency. Also, to catch sleep to continue going about sundry things of life.