CBD Oil for Insomnia: Dosage, Benefits, and Tips for Better Sleep

Introduction

Insomnia is characterised by difficulty falling asleep, staying asleep, or waking up too early, insomnia can lead to various health problems, including fatigue, mood disturbances, and impaired cognitive function. Chronic insomnia can even increase the risk of conditions like heart disease, diabetes, and depression. Finding effective, natural remedies for sleep issues has become a priority for many, especially as reliance on pharmaceutical sleep aids raises concerns about side effects and dependency.

One potential solution that has gained significant attention recently is CBD oil (cannabidiol oil). CBD has shown therapeutic properties, including its potential to alleviate anxiety, pain, and sleep disturbances.

This article explores how CBD oil is a promising remedy for insomnia, focusing on its potential benefits, the recommended dosage for sleep improvement, and practical tips for incorporating CBD into your bedtime routine to promote better, more restful sleep.[1]

Understanding Insomnia

Insomnia affects about 30% of adults and can be either acute (short-term) or chronic (lasting for months). Symptoms include fatigue, irritability, and difficulty concentrating during the day.

Causes of Insomnia:

• Stress & Anxiety: Emotional stress or anxiety often disrupts sleep.
• Medical Conditions: Chronic pain, depression, asthma, or GERD can interfere with sleep.
• Medications: Certain drugs, caffeine, and alcohol may affect sleep.
• Poor Sleep Habits: Irregular sleep patterns, excessive screen time, or an uncomfortable sleep environment can worsen insomnia.

Impact on Health:

Chronic insomnia can lead to physical issues like heart disease, high blood pressure, and diabetes, as well as mental health problems like depression and anxiety.

Traditional Treatments:

• Cognitive Behavioural Therapy for Insomnia (CBT-I) is the most effective non-drug treatment.
• Medications can help but carry risks of dependency and side effects.
• Lifestyle changes (e.g., improving sleep hygiene) can be helpful but take time.

As a result, people often seek alternative remedies like CBD oil, which has gained popularity for potentially improving sleep without the risks of traditional sleep aids.[2]

What is CBD oil

CBD oil is a natural oil extracted from the cannabis plant, specifically from its hemp variety. The active ingredient in CBD oil is cannabidiol (CBD), a compound known for its potential therapeutic effects, without the psychoactive properties associated with cannabis.
CBD (Cannabidiol) and its Sources:

• CBD is one of over 100 cannabinoids found in the cannabis plant, but unlike THC (tetrahydrocannabinol), it does not produce a “high.”
• CBD oil is primarily sourced from hemp, a variety of cannabis that contains very low levels of THC (typically less than 0.3%), making it non-psychoactive. While cannabis plants that contain higher levels of THC can also provide CBD, hemp is the preferred source for CBD products due to its legal status and low THC content.

Difference Between CBD and THC:

• CBD is non-psychoactive, meaning it doesn’t alter your state of mind or produce a euphoric “high.”
• THC, the most well-known cannabinoid, is psychoactive and responsible for the feeling of being “high” when consuming marijuana.
  CBD has been studied for its potential to alleviate anxiety, improve sleep, and reduce inflammation, without the intoxicating effects of THC.

How CBD Oil Works for Sleep

CBD oil helps improve sleep by interacting with the endocannabinoid system (ECS), which regulates various bodily functions, including sleep. The ECS is a complex network of receptors and neurotransmitters that helps maintain homeostasis (balance) in the body. The two main receptors in this system are CB1 and CB2 receptors, which are located in the brain, nervous system, and immune cells.
CBD affects the ECS in several ways:

It may influence the release of serotonin (a neurotransmitter associated with mood and sleep).
CBD may also affect other receptors that help regulate pain and inflammation, which can play a role in improving sleep quality.
CBD regulates the sleep-wake cycle by:

• Promoting relaxation: Reduces anxiety and stress, making it easier to fall asleep.
• Enhancing sleep quality: Helps with deeper, more restorative sleep and reduces nighttime awakenings.

CBD can alleviate key factors that contribute to insomnia:

• Anxiety: Reduces anxious thoughts, helping calm the mind before bed.
• Stress: Lowers stress levels by interacting with serotonin and other mood-regulating compounds.
• Pain: Helps reduce inflammation and pain, which can improve sleep for those with chronic pain.

Recommended Dosage of CBD Oil for Insomnia

The ideal dosage of CBD oil for insomnia can vary depending on factors like body weight, individual tolerance, and the severity of sleep issues. While there’s no one-size-fits-all answer, here are some general guidelines based on recommendations from sleep experts:

1. Starting Dosage:

• It’s typically recommended to start with a low dose, usually around 10–20 mg of CBD, taken 30 minutes to an hour before bed.
• Monitor how your body responds, and if needed, gradually increase the dosage until you find what works best for you.

2. Adjusting the Dosage:

• If you don’t experience relief from insomnia with the initial dose, consider increasing the dosage by 5–10 mg increments each week.
• The effective dosage for some people may range from 30 mg to 50 mg of CBD per day, though higher doses (up to 100 mg or more) might be needed for others, particularly those with chronic sleep problems.

3. Safety and Considerations:

• Consult a healthcare provider before starting CBD, especially if you’re taking other medications or have health conditions.
• Consistency is key—it may take a few days to a week for CBD to build up in your system and show noticeable effects.

Tips for Using CBD Oil to Improve Sleep

• Start with a low dose: 10–20 mg, 30–60 minutes before bed.
• Gradually increase dosage: Increase by 5–10 mg per week if needed.
• Take CBD consistently: Use regularly for best results.
• Choose high-quality CBD: Look for lab-tested, pure products. Such as, Cannazo India’s Brain Easer and Calm Drops. Brain Easer combines the benefits of CBD and melatonin to promote relaxation and help regulate your sleep cycle. Whereas, Calm drops are CBD dominant designed to gently ease your mind by reducing anxiety and stress.
• Combine with a relaxing bedtime routine: Read, meditate, or stretch before bed.
• Practice good sleep hygiene: Keep a consistent schedule, avoid screens, and create a comfortable sleep environment.
• Consult a healthcare provider: Seek advice if unsure about dosage or interactions.[5]

Conclusion

CBD oil offers a promising natural alternative for managing insomnia by addressing several underlying causes of sleep disturbances, including anxiety, stress, and pain. Unlike traditional sleep aids, CBD is non-habit forming and works with the body’s endocannabinoid system to promote relaxation, improve sleep quality, and help regulate the sleep-wake cycle. While its effects may vary from person to person, many people find it to be a helpful tool in improving sleep when used alongside other healthy lifestyle habits.

While more research is needed to fully understand CBD’s long-term effects on sleep, early evidence suggests that it may be an effective and safer alternative for those seeking natural remedies for insomnia. If considering CBD, it’s important to start with a low dose, monitor its effects, and consult a healthcare provider if necessary. With the right approach, CBD could become an integral part of a holistic strategy to achieving more restful, restorative sleep.

References

• Insomnia – Symptoms and causes. (n.d.). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167
• Understanding insomnia. (n.d.). Sleep Medicine. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-19#:~:text=Insomnia%20is%20a%20common%20sleeping%20disorder%20that%20leads,40%25%20of%20Americans%20have%20experienced%20symptoms%20of%20insomnia.
• Pahr, K. (2024n, July 27). Cannabidiol (CBD): What we know and what we don’t. Healthline. https://www.healthline.com/health/your-cbd-guide
• RN/rHN, R. C. (2024, June 8). CBD Oil for Sleep: Is it Effective? Is it Safe? Is it Legal? – Sleep Advisor. Sleep Advisor. https://www.sleepadvisor.org/cbd-oil-for-sleep/
• Ryan. (2023, July 12). CBD dosage guide: How much should you take? – Start sleeping. Start Sleeping. https://startsleeping.org/cbd-dosage/