There are numerous inquiries regarding this experimental sleep aid. Can CBD improve sleep quality? Here are the known facts concerning CBD and sleep.
There are numerous established methods to improve the quality of your sleep, such as avoiding blue light and alcohol in the hours preceding bedtime, and choosing for room-darkening drapes and a cool room temperature. Today, however, an increasing number of companies are offering products with a unique component for improved sleep: CBD. So this is true? Can CBD improve sleep quality?
CBD, or cannabidiol, is one of the most prominent chemical components discovered in the cannabis plant. It is utilized in a variety of products, including lotions, lattes, and massage oils. While effects vary by individual, research indicates that CBD can have a relaxing impact on humans.
Cannabis has been cultivated by humans since at least 4,000 BCE. Not unexpectedly, we’ve created different strains dependent on how the plant is utilized. Hemp is a cannabis plant with high concentrations of CBD and low concentrations of THC, or delta-9-tetrahydrocannabinol, the psychoactive chemical ingredient found in cannabis plants. Marijuana, its psychotropic relative, has low CBD levels and high THC levels.
Due to its THC content and resulting “high,” marijuana has significantly fewer applications than hemp. Hemp is used in tens of thousands of ways every day, ranging from rope and insulation to cooking oils, protein powders, and CBD products, which are frequently made from hemp and promoted as “THC-free”
CBD interacts with the body’s endocannabinoid system (ECS), a huge receptor system that works constantly throughout the day to maintain equilibrium. On its mission to restore equilibrium, the ECS influences practically every system in the body. CBD helps the ECS adapt to imbalances in inflammation, brain health, pain, the stress response, and the sleep-wake cycle.
CBD is biphasic, meaning that low and high doses can produce opposite effects. These effects also differ from individual to individual. Unlike melatonin, which induces a state of tranquility prior to sleep, low or moderate amounts of CBD can make you feel alert. Studies have linked CBD use at greater levels to increased sleepiness. However, in a three-month study in which people with anxiety were given 25 mg to 50 mg of CBD, researchers discovered that sleep gains diminished month by month.
Researchers continue to investigate the complex relationship between CBD and sleep. A recent research of Parkinson’s disease patients shown that the cannabinoid is effective at reducing REM (rapid eye movement) sleep problems. A 2019 study on sleep quality indicated that more CBD users reported enhanced sleep than sleep disturbances. Regarding CBD and sleep, however, the majority of data supports the need for further investigation. (One ongoing large-scale clinical trial, for instance, is investigating the effects of CBD on patients with insomnia that has been diagnosed.)
Since research is still in its infancy, there is little information regarding CBD’s long-term effectiveness.
Other considerations include:
Be aware of extravagant assertions and CBD claims.
Currently, only one CBD product has been approved by the Food and Drug Administration (FDA), and that is for the treatment of seizures. The FDA is aware that certain companies are promoting CBD-containing products in violation of the Federal Food, Drug, and Cosmetic Act, which may endanger the health and safety of consumers, and it is monitoring unsubstantiated CBD claims about serious diseases and product contamination.
To feel more confidence about your purchase, you can request a certificate of analysis (COA) from the manufacturer, which verifies that the product includes the indicated level of CBD. A COA will additionally include the following:
- How much CBD, THC, and other cannabinoids the product contains
- potential pollutants, such as heavy metals, pesticides, or microorganisms
- which lab conducted the testing; certify that it is a third-party lab
Effects will differ depending on your health.
Similar to the over 100 other cannabinoids found in the cannabis plant, CBD can have varying effects on different individuals. CBD has no effect on sleep in healthy volunteers, according to a study published in Frontiers in Pharmacology. In one study, it was observed that CBD can extend the duration of sleep for patients with clinical disorders.
Dr. Dustin Sulak, a Maine-based integrative medicine specialist, has observed conflicting results with CBD-using patients. “There are some people who take it before bed and sleep well, while others are unaffected,” he says, adding that some study suggests CBD can potentially keep people awake at night. As with any other aspect of cannabis, there is substantial individual variation.
CBD may be beneficial for sleep problems caused by anxiety and pain disorders.
According to Dr. Chris Winter, a sleep specialist and Sleep.com’s Sleep Advisor, the source of many people’s sleep problems is anxiety. “It’s not that they can’t sleep, but rather that they’re afraid they can’t. This anxiety loop can cause patients to take longer to fall asleep, which is where I could see CBD being useful.”
Individuals who took CBD to treat anxiety and depression reported fewer symptoms and an improvement in their ability to do daily tasks, according to a study published in 2020. Additionally, the three-month study noted a consistent reduction in anxiety symptoms with CBD consumption.
CBD may be used to relieve pain, particularly the anxiety associated with pain that disrupts sleep, according to studies. CBD is useful for pain relief, especially when breathed, according to one study.
Various uses for CBD
There are numerous ways to use CBD. Current delivery techniques for CBD products include inhalation, sublingual, gastric, transdermal, topical, and intranasal. The route you choose will directly affect how soon CBD reaches your system and how strongly you experience its benefits.
CBD can be administered orally, inhaled, sublingually, transdermally, and topically.
- Under-the-tongue sprays and tincture
- Nasal and oral sprays
- Pills and capsules
- Juice for vape pens and vapes
- Topical oils, lotions, patches, and bath bombs
- Transdermal patches for beverages, candy, and other foodstuffs
Since the FDA does not regulate CBD, it might be difficult to determine if a product contains the indicated amount. An online analysis of CBD products revealed that 26% of products have less CBD, while 43% include more. Some goods were also found to contain THC, which can be harmful to youngsters if ingested by accident.
If you decide to purchase a CBD product, check for labels that specify the CBD isolate and if the product contains broad-spectrum or full-spectrum CBD. Then, examine the COA to determine the CBD and other chemical concentrations in the product. If a product is branded as full-spectrum CBD, it will contain trace levels of THC and other naturally occurring cannabinoids from the cannabis plant.
Some CBD products contain other sleep-promoting chemicals, such as lavender and melatonin.
Can CBD improve sleep quality? Yes. But side effects and risks are included
Although researchers are currently investigating the CBD’s long-term effects, the reported negative effects are minor. When researchers examined persons who took 1,500 mg daily, specialists indicated that fatigue, diarrhea, and changes in appetite/weight were the most common side effects.
According to the Mayo Clinic, additional symptoms include dry mouth and tiredness. The manifestation of these symptoms may vary on how much CBD you are taking and whether CBD is combining with any medications you are already taking. Consult a physician before adding CBD to your nightstand.
However, according to Sunak, the hazards linked with CBD consumption are extremely minimal. “Because it’s often so well accepted, even up into the triple digits in terms of milligrams, it allows individuals to experiment with items and determine how it affects them, particularly in terms of sleep,” he adds.
What is the conclusion regarding CBD?
Can CBD improve sleep quality? Yes. But as we mentioned before. Maybe as we mentioned above – For some it may not be suitable because of side effects.
If you wish to fully avoid CBD, there are a number of other, scientifically supported supplements and methods you can try. Before bed, we enjoy progressive muscle relaxation, essential oils, and journaling for anxiety and stress. When it comes to pain and sleep, try hot packs, massages, and rearranging your pillows and mattress.
And of course: Safety first. If you want to learn how you can use CBD in a safe and effective way, reach out to this article. Enjoy and take care! ?
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