In a decade ushered in by war, and a palpable shared sense of uncertainty, it can be hard to get a good night's sleep.
According to British multinational insurance company Aviva's 2016 UK health report, two-thirds of UK adults suffer from disrupted sleep, and nearly a quarter manage no more than five hours a night.
Of the supplements used for sleep dysfunction or to get more restful slow-wave sleep (i.e. deep sleep), none have struck a balance of efficacy and lack of serious side effects, like a premium quality full-spectrum CBD oil.
In this post, we go over how cannabidiol (CBD) works to help you fall asleep — as well as the most important factors to consider to determine when to take CBD oil for sleep quality and common sleep disorders like sleep apnea and bruxism.
When is the best time to take CBD oil for sleep?
To help you fall asleep quicker, or improve the quality of your sleep, try taking CBD oil around 30 minutes to an hour before bed. The effectiveness of the dose will also depend on things like your tolerance, body makeup, and dosage.
Understanding CBD Oil & Its Effects on Sleep
CBD is one of two primary active compounds (cannabinoids) found in cannabis plants. Unlike its more famous cousin, tetrahydrocannabinol (THC), CBD does not produce any psychoactive effects like diminished motor function or memory impairment. Instead, it's currently being studied for its potential therapeutic applications and health benefits.
The endo cannabinoid system
The effect of CBD oil is rooted in its interactions with groups of cannabinoid receptors, which comprise a greater whole known as the endocannabinoid system, or ECS. CBD appears to act primarily on the cannabinoid-type 1 (CB1) receptor group located in the nervous system and the cannabinoid-type 2 (CB2) group in the immune system and peripheral organs.
The ECS regulates essential physiological functions, including mood, pain perception, appetite and sleep. This is why CBD oil doesn't just help some individuals fall asleep but may also address symptoms that act as root causes of sleep dysfunction, like chronic pain or mood disorders. An example of this is the viability of an enriched CBD topical balm in reducing inflammatory disorders like arthritis, similar to non-steroidal anti-inflammatory drugs (NSAIDs), but without their common harmful side effects.
CBD may promote healthy sleep
If you're looking to take CBD oil to improve sleep quality, it's important to understand that CBD is not a direct sleep aid or sedative like diazepam or barbiturates.
Instead, it may promote a healthy sleep-wake cycle in two ways: first, it may increase wakefulness during the day to offset sleep disorders characterised by daytime drowsiness (e.g. narcolepsy). More interestingly, it has been shown to treat many conditions that can lead to difficulty falling asleep, like chronic pain or anxiety.
Determining The Right Time To Take CBD Oil for Sleep
Suppose you're having trouble falling asleep quickly or staying asleep through the night due to anxiety disorders or other chronic conditions. In that case, CBD can be taken an hour to 30 minutes before bedtime.
When taking CBD to reduce daytime drowsiness, it's best to take a dose every four hours to maintain wakefulness and focus throughout the day.
It's worth reiterating that CBD promotes restful sleep and regular sleep-wake cycles by reducing symptoms of neurophysiological conditions that can interfere with sleep. Compare this with sleeping pills, which are essentially sedative compounds that function as direct sleep aids.
How Much CBD Oil Should You Take?
When taking any CBD product — whether it be CBD oil, hashish or even hemp flower — it's crucial to consider individual factors such as height, weight and gender when measuring a dose, as they all play a role in absorption and metabolic rates.
The ideal CBD dosage varies between individuals, particularly among those who've built up a tolerance to the cannabinoid.
First-time CBD users can use a baseline dosage of 20-40mg daily and gradually increase by 5mg increments as needed until they achieve their desired effect.
The Food Standards Agency (FSA) recommends a maximum of 70mg per day as a “precaution”. Although it’s important to note that there are no recorded overdoses from CBD consumption.
When selecting a particular CBD oil, note the product type (isolate, broad-spectrum or full-spectrum) and potency to ensure you're getting an amount suited to your desired dose ranges.
Tips for Incorporating CBD Into Your Sleep Routine
Because most healthy adults keep normal sleep despite suffering conditions that disrupt their sleep-wake cycles, there are a number of things they can do to complement a dose of CBD before sleep.
One example of taking CBD oil as part of a bedtime routine is immediately having a dose following a warm and relaxing bath before bed — incorporating CBD in a tried and true stressbuster to melt away anxiety and stress.
Another example is taking CBD following a peaceful walk before sleep to combine its calming effects with the naturally soothing qualities of the night air.
Depending on your lifestyle, there are many ways incorporating a few drops of CBD into a nightly pre-bedtime ritual can help you get to sleep and stay asleep. Improved sleep quality has additive effects that extend even into the daytime and can counteract sleep debt, reduce tiredness and enhance focus.
HempHash's Full Spectrum CBD Oils for Sleep
For good reason, HempHash is one of the leading CBD product manufacturers in the United Kingdom. Our full-spectrum CBD oil drops come from ethically sourced, pesticide-free hemp plants. They're processed via CO2 cold extraction, ensuring they are free of solvent residue and other adulterants.
Our CBD oils, like virtually all HempHash products, are certified GMO-free and vegan-friendly, with certificates of analysis (COA) from independent laboratories verifying their listed concentrations of CBD and other cannabis compounds.
If you want to use CBD oil for sleep, try our CBD oils today! Our Rochanna full-spectrum blend combines a whole plant extract, a high-calibre broad-spectrum distillate and an organically derived hemp seed oil — available in 1,000mg, 1500mg and 3,000mg strengths.