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When to take cbd oil for sleep

Think You’ve Tried Everything for Your Sleep Issues? Enter CBD…

As editor-in-chief and co-founder of Miss Grass , an elevated lifestyle shop and publication for women and cannabis, Anna Duckworth has tried cannabis for everything from sex to cooking. And now, she’s sharing her cannabis knowledge with Well+Good. Today, she takes on a topic we’re all more than a little bit obsessed with over here: how to get a better sleep.

We are an exhausted nation: Roughly 70 million Americans suffer from chronic sleep disorders. And, considering lack of sleep can lead to mood and personality changes, we’re a cranky one, too. To put it simply, we’re tired of being tired and we’re looking for solutions.

Cannabis—CBD (cannabidiol, the non-psychoactive component of cannabis that’s cropping up in everything from lotions to lattes) in particular—is a tantalizing alternative to the typical Ambien prescription or medicine cabinet full of melatonin that, according to Elizabeth Cramer Ernst, nurse practitioner and owner of the medical marijuana clinic Hamptons Medi Spa, could provide significant relief for insomniacs. In recent studies, CBD has shown promising signs of being both an effective and safe way to get more zzz’s, although much more research needs to be done before definitive conclusions can be drawn.

Through the fog that comes with pulling unintended all-nighters night after night, however, it’s easy to lose sight of the fact that difficulty sleeping is very rarely just that. It’s almost certainly the result of an underlying condition. For many people, a lack of sleep comes down to anxiety—which, as we know, can be attributed to any number of external or internal factors from PTSD to financial strain. For others, sleepless nights are rooted in something physical, like chronic pain or restless leg syndrome. That’s why there’s truly no one-size-fits-all solution for sleep problems—including cannabis.

To find the best way for you to use cannabis or CBD oil for sleep, follow these three steps. And remember, it’s important to speak with your doctor before adding any new supplements to your routine.

1. Get to know your options

Cannabis remains illegal for recreational and/or medical use in many states. The good news for the canna-curious who live in a state that’s still under prohibition is that the passing of the Farm Bill in late 2018 federally legalized hemp, the cannabis plant that contains less than 0.3 percent of the psychoactive compound known as THC (tetrahydrocannabinol). And that means you can now legally access a whole range of hemp-derived cannabis products no matter where you live.

If you’re experienced with products that contain THC, know that some amount of the high-inducing compound can be effective in treating sleep disorders. But if you’re new to the cannabis party, it’s recommended to start with non-intoxicating cannabis products. These contain a high concentration of other active compounds—like the ever popular CBD (cannabidiol) or the lesser known but powerful sedative CBN (cannabinol)—that work by activating a network of receptors in the body known as the endocannabinoid system. Ultimately, your job is to test and try different products to find the dose just right for you.

2. Identify your main sleep issues

Everybody and every body is different. When you’re deciding on a course of treatment for sleep issues, first ask yourself this question: Do you have trouble falling asleep, staying asleep, or both?

According to Cramer Ernst, when using cannabis or CBD oil for sleep, there are a range of products from short-acting ones that can help you fall asleep fast to long-acting ones that can help you stay asleep, so you want to make sure you pick the one that addresses your particular ailment.

A vaporizer like the Her Highness Sleeping Beauty Vape Pen is considered short-acting because it takes effect in less than 10 minutes and is great for people who need help falling asleep. A tincture under the tongue, like Mineral’s Robyn for Sleep, is considered medium-acting because it takes 20 minutes to kick in and lasts between four and five hours. And then there are the edibles or capsules, like Plant People’s Be Calm Caps, which can take up to two hours to take effect but typically last between six and eight hours. (These long-acting ones are a great bet for people who can nod off easily but need help staying asleep.)

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3. Integrate CBD into your sleep hygiene routine

So many of us stay up late working or scrolling through Instagram and don’t shut off our screens until it’s way too late (guilty!). Blue light from the screens has been proven to interrupt sleep dramatically and, experts say, should be avoided for up to four hours before bedtime. That’s not realistic for a lot of us, but even putting your phone down and turning off the TV an hour before you snuggle between the sheets can make a difference. It also helps to keep a regular sleep schedule so your body can start to anticipate the routine and begin shutting down without you having to force it.

One easy way to ease off the tech and begin regularizing your sleep habits is to create a bedtime ritual for yourself (with or without CBD—but, me being me, I vote for “with”). Practice meditation if that’s your jam, spritz your skin and bed with a soothing lavender spray, dim the lights, and give yourself a little massage with something like Apothecanna’s Calming Body Oil. One of my favorite tricks is to take a CBD bath with Vertly CBD Bath Salts or the CBD Bliss Bath Bomb, which Cramer Ernst says works by being absorbed into your skin. The mood-boosting power of a good soak plus CBD could be just the ticket to Dreamland you’ve been after.

Can CBD help you sleep? Experts explain the current CBD research

This article was medically reviewed by Mia Hazle, MD, a psychiatrist in the Division of Addiction Psychiatry at Beth Israel Deaconess Medical Center.

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  • CBD for sleep has limited research — though some early studies have shown promising results.
  • But CBD researchers theorize that CBD may help with sleep by alleviating anxiety and pain.
  • If you want to try it, doctors suggest taking 25 mg before bed, and increasing as you see fit.

Touted to relieve everything from acne and anxiety to pain and poor sleep, CBD (cannabidiol) is making waves in the wellness industry despite a lack of scientific evidence proving the compound’s overall effectiveness.

Medical term: CBD is a component of cannabis that does not cause you to feel high or stoned.

That said, a handful of small, preliminary studies have found that CBD may help improve the sleep quality of certain individuals. Here’s what researchers know so far.

Can CBD help you sleep?

There have only been a handful of small, trusted studies that look at pure CBD for sleep, says Jeff Chen, MD, MBA, Founder of the UCLA Cannabis Research Initiative and Cofounder and CEO of Radicle Science.

What the research says

    of 72 adults with anxiety and sleep troubles found that doses of CBD ranging from 25 milligrams to 75 milligrams improved sleep in 66.7% of participants. found that since CBD can reduce pain, it may improve sleep in people who suffer from chronic pain and related sleep problems.
  • A 2018 study of 27 healthy participants found that a dose of 300 milligrams of CBD had no significant effect on sleep versus a placebo.

Though early results are encouraging, researchers aren’t sure why CBD may help with sleep — but it may have something to do with how it can help improve underlying conditions.

“Sleep disorders, mood disorders, and pain disorders are often co-occurring, and CBD could possibly indirectly improve sleep by improving an underlying anxiety or pain condition,” says Chen.

And to make things even more confusing, it’s possible that smaller doses of CBD may have a stimulating effect rather than a sedating effect, says Me Fuimaono-Poe, MSN, FNP, faculty at Pacific College of Health and Science, and the medical director for the Malie Cannabis Clinic.

For example, a 2014 study found that a dose of 15 milligrams of CBD may have an “alerting” effect.

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The lack of large-scale clinical studies makes it difficult to draw solid conclusions. “There is no firm evidence regarding whether CBD may help with sleep, and if so, what dose of CBD is most appropriate,” says Chen.

How should I take CBD to sleep?

Since researchers haven’t determined a rule of thumb when it comes to CBD dosage for sleep, experts can only guesstimate. If you want to give CBD a shot, Fuimaono-Poe suggests starting with 25 milligrams and increasing as needed, taken one to two hours before bed.

There’s also the question of what form of CBD is best for sleep. Fuimaono-Poe says two common delivery methods are taking CBD oil or smoking CBD flower. CBD oil is preferable and healthier for your throat and lungs since smoking can cause throat irritation and coughing, says Fuimaono-Poe.

However, smoking CBD flower comes along with the benefit of having a more rapid onset than taking a dose of CBD oil, so you can use that closer to bedtime. You’ll feel the effects five to ten minutes after smoking, says Fuimaono-Poe.

Risks of CBD

CBD is typically well-tolerated, however, it is possible to experience some side effects. Some documented potential side effects of CBD (discovered during human studies of using CBD for epilepsy and psychiatric disorders) include:

  • Diarrhea
  • Vomiting
  • Drug interactions
  • Fatigue

Additionally, there are some groups of people who should avoid using CBD, such as:

  • Women who are trying to get pregnant, women who are pregnant, and women who are breastfeeding: Chen says researchers don’t know the impact of CBD on human fetuses or babies, but animal studies indicate that it stunts fetal development. Therefore, it’s safer to err on the side of caution and avoid CBD.
  • People with liver disease or people who drink heavily: It’s possible that CBD may damage the liver, Chen says, so it may be safer for these people to not take CBD. This is because drinking excessive alcohol also causes damage to the liver.
  • People taking certain medications: CBD may cause drug interactions or increase your risk of adverse side effects, says Chen. Therefore, if you take any prescription drugs, check with your doctor before taking CBD.

Insider’s takeaway

At the end of the day, more research is needed to determine the efficacy of CBD for sleep, as well as the best dosage and most effective ways to consume it.

However, in the meantime, it likely won’t hurt to give CBD a try if you’re experiencing trouble with sleep.

If CBD doesn’t help and your sleep problems persist or worsen, be sure to see a doctor for guidance.

Ashley Laderer is a freelance writer from New York who specializes in health and wellness. Follow her on Twitter @ashladerer

A better way to feel better.

Our high-quality hemp-based CBD products are designed to help you live a balanced while feeling your best.

Sleep is a critical—yet often neglected—factor for overall health and well-being. Sleep is just as vital for our health as a well-balanced diet and regular exercise. However, according to the CDC, it’s estimated that one in three adults don’t get enough sleep. Sleep helps regulate our metabolism and weight, boosts our immune system, promotes mood stability, helps prevent cardiovascular diseases, and improves cognitive functions such as thinking and concentration, short- and long-term memory retention, and attention, among many other important roles.

If you’re like me, you understand the importance of sleep but lay in bed at night exhausted, wide-awake, watching the time pass more and more quickly as you calculate how many hours of sleep you’ll be able to get now if you could just fall asleep.

More and more people are turning away from melatonin and sleeping pills and welcoming cannabidiol (CBD) oil into their nightly routine. Let’s take a look at how CBD oil works to improve sleep, when to take it, and how much to take.

While more research is required to fully understand the mechanisms in which CBD reduces mild anxiety, mitigates pain, and improves sleeplessness, anecdotal evidence suggests the benefits may be related to the interaction between CBD and receptors within the endocannabinoid system (ECS). This is important because the ECS plays an integral role in the regulation of processes and functions including sleep, mood, pain, inflammation, and memory

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Another potential mechanism that may explain the sleep benefits of CBD may be linked to the body’s cortisol levels. Cortisol is a steroid hormone responsible for regulating a wide range of important processes throughout the body, including sleep-wake cycles. In one study, researchers discovered that cortisol levels decreased significantly when subjects took large doses of CBD oil, suggesting that CBD may act as a sedative through its impact on the release of cortisol.

Different doses of CBD oil are likely to produce different benefits. While smaller amounts of CBD may act as a stimulant and provide a calming effect and sense of clear-headedness, larger amounts of CBD may act as a sedative.

With that in mind, it’s often recommended that when exploring CBD oil to improve sleep you should first start by trying CBD oil during the day. This will allow you to gauge your body’s unique response to your initial dosage and adjust accordingly when taking it before bed to receive optimal results.

Another important factor for incorporating CBD oil into your nightly routine is understanding when to take CBD, as the effects are not immediate. Many recommend taking CBD about an hour before sleep to give it time to take effect within the body. For the highest efficacy and speed of absorption, CBD oil in tincture form is taken sublingually, meaning you place the oil under your tongue and let it sit there for 30 seconds before swallowing.

In general, improved sleep is typically achieved with higher doses, however, everyone’s perfect dose is unique; too much CBD can be just as ineffective as too little. CBD doses for sleep can range anywhere from 40 mg to 160 mg, or more. You may start with a dose of 60 mg and gradually ramp up or decrease your dose to find your sweet spot.

We have seen on some occasions slight allergies to various terpenes or the MCT oil—the carrier oil which is derived from coconuts. Full-spectrum CBD contains an array of cannabinoids from the hemp plant including trace amounts of THC (under 0.3%), and these all have the potential to have a unique impact on each person. CBD can also interact with certain medications, so it’s always recommended you talk with your doctor before using CBD. Many CBD oil companies mislabel or misrepresent their products. So, before you purchase CBD oil, do your research on the company and its quality control protocols. Look for products that:

Are third-party tested for quality and safety

Have clear labeling of CBD concentration and THC percentage

Provide a full list of ingredients

Do not contain additional fillers, chemicals, or byproducts

Use high-quality, US-grown hemp plants

At Feals, we are dedicated to providing you a better way to feel better—and sleep better. Our CBD oils contain only full-spectrum hemp and USDA-certified organic MCT oil and nothing else. We complete rigorous internal and third-party testing of our products to ensure we are providing the highest quality, purest CBD oil possible.

Whether you’re new to CBD oil or are looking to use CBD oil to get a better night’s rest, Feals is here to help you to feel at your best.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

To learn more about when to take CBD oil for sleep or about what Feals can do for you, call our CBD hotline at 844-311-9090 or check out our products today.

Ella Brooks Ella has worked as a Product Development Scientist in the wellness industry for over 10 years and is passionate about the long-term benefits of CBD.

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