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If you’re desperate for better sleep, you’re not alone: According to the Centers for Disease Control and Prevention (CDC) [1], nearly 70 million American adults suffer from chronic sleep problems.While there are vast resources available to help improve sleep — from supplements and medications to sleep coaches and high-tech gadgets — researchers are considering cannabidiol (CBD) as an alternative.
Keep reading to learn what the science says about CBD and the potential benefits and risks of using CBD for sleep.
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Understanding the endocannabinoid system (ECS) is essential to understanding CBD's effects on sleep. The word "cannabinoid" contained in the system's name refers to the active components of the Cannabis sativa plant that affect the ECS.
"The endocannabinoid system is a complex neurochemical network in the body that regulates a variety of bodily functions, including emotions, pain, and sleep," says Chantel Strachan, M.D., board-certified internal medicine physician and headache specialist at Columbia Doctors and Columbia University Irving Medical Center in New York. While the body naturally releases endocannabinoid molecules, external sources of cannabinoids, such as CBD, can affect the body through the ECS, she says.
How Can CBD Benefit Sleep?
CBD is the second most abundant compound in the Cannabis sativa plant, and several studies suggest it may indirectly benefit sleep. In fact, CBD — which doesn't cause the intoxicatingly psychoactive "high" associated with delta-9 tetrahydrocannabinol (THC) — may help people with a variety of sleep disorders, including insomnia and restless leg syndrome, according to research, as well as other conditions known to negatively impact sleep.
Insomnia
The hypothalamus plays a role in several sleep-related functions, including regulating body temperature and synchronizing sleep patterns. Dr. Whitlock says CBD may help people with insomnia because it works with the hypothalamus to regulate stress. "Insomnia results from an overactive stress response that spills over into resting times when we're not trying to process conscious trauma," he says. "CBD may suppress this irregular cycle of stress hormone hyperactivity and equalize sleep and wake rhythms by counteracting the hormones." In a study examining the effects of cannabis on insomnia, researchers found that CBD reduced insomnia symptoms more effectively than delta-9 THC, the most abundant active ingredient in the cannabis plant that has intoxicating psychoactive effects
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Anxiety
Several studies have found that CBD is a potential treatment for anxiety disorders. While more research is needed, studies link CBD use to better sleep due to its ability to reduce anxiety.
"CBD's well-established role in reducing anxiety — without causing the stoned lethargy that can occur with THC products — makes it an ideal tool for calming intrusive thoughts before bedtime," says Dr. Whitlock. More specifically, CBD acts on endocannabinoid receptors in the limbic system — a group of brain regions known to play a role in many important functions, including emotion regulation, storage of memories, sexual arousal, olfaction (or our sense of smell) and forming learning patterns. When the limbic system is out of balance, such as when an intrusive memory causes anxiety and insomnia, CBD activates the ECS to help suppress that memory and, as a result, facilitate sleep. “By restoring hormonal balance,” says Dr. Whitlock, “CBD acts as the great equalizer.”
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Chronic Pain
Studies show that CBD has promising potential for relieving pain. Researchers found that by applying products containing CBD oil to areas of pain, study participants reported reduced pain and swelling associated with inflammation.
For those who cannot tolerate the intoxicating effects of THC, CBD—ingested or used topically—offers an analgesic (or pain-relieving) option, Dr. Whitlock says. “In regards to sleep, having adequate pain control is important to be able to relax both the body and mind, without the worry of addictive or toxic effects of other analgesic options,” he says.
Legality
The 2018 Farm Bill legalized CBD products made from hemp containing less than 0.3% THC by dry weight. However, the ease of access to CBD depends on where you live. In some states, CBD is available to purchase and possess, but in others, CBD products are less accessible.
"Products containing CBD are becoming available without a prescription," says Dr. Strachan. "However, they are not regulated by the FDA for sleep." Although the FDA attempts to monitor companies marketing and selling CBD illegally, over-the-counter CBD products are not required to be approved by the FDA.
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Lack of regulation
"The best idea when purchasing a new CBD product is to do a thorough background check of the source," says Dr. Whitlock. "It's a good idea to check the label for the actual CBD content, as well as make sure the product has been independently tested by a third-party lab for quality and purity."
Many CBD products come with a Certificate of Analysis (COA), which guarantees that a third-party lab has tested the product for accurate potency. The COA also ensures that the product is free of harmful contaminants, including pesticides, mold, and heavy metals.
You can find a product’s COA by scanning the QR code available on its label or by visiting the manufacturer’s website. If you can’t find a product’s COA, you can request it by contacting the company.
Should you use CBD for sleep?
Ultimately, the choice to use CBD for sleep is between you and your healthcare provider. Dr. Strachan says some reasons to consider CBD for sleep include trying a plant-based option or looking for an alternative to traditional treatments that haven’t been effective.
Dr. Whitlock says CBD is a safe alternative to prescription sleep medications. "Especially when you consider the relatively low toxicity of CBD products," he says, "using CBD for sleep is a wise choice for almost anyone who wants to improve the quality and quantity of rest." You can find CBD in many delivery forms, including capsules, gummies or edibles, tinctures, and topical products like patches, sprays, creams.
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