CBD · cbd for sleep · is cbd better than melatonin · melatonin alternatives · sleep and relaxation · Mar 31, 2026

Is CBD Better Than Melatonin?

Are you one of the tens of millions of people who struggle with sleep every night? Both melatonin and CBD have been shown to help with sleep. But while melatonin works best in specific circumstances, CBD seems to be potentially helpful in far more cases.

We explain the science why and help you find the perfect supplement.

Key Takeaways

Our bodies produce melatonin to help us prepare to sleep.
Various things can interfere with melatonin production, including light.
Research suggests melatonin supplements can help address problems with natural production, improving sleep latency and duration.
However, melatonin supplements might not be as helpful for people whose sleep issues are unrelated to melatonin levels. People also report that melatonin is habit-forming and leads to next-day grogginess.
Studies show CBD can improve sleep duration, latency, and quality.
CBD can also help with various issues that might undermine sleep, including stress and pain.

See More: Does Hemp Contain THC?

Comparing CBD and Melatonin for Better Sleep

Meredith Farrow, founder of Clean Remedies, says:

"Melatonin and CBD are both widely used for sleep. Research suggests that CBD may offer sleep-related benefits to more people than melatonin, which is mostly beneficial for people whose natural melatonin production is disrupted."

If you struggle with poor sleep or sleep disturbances, you're not alone. A 2025 survey found that the majority of American adults don't get enough sleep, and nearly half have trouble staying asleep at least three nights every week.¹

According to that same survey, 75% of adults say high-quality sleep helps them flourish. Women are even more likely than men to report the positive benefits of good sleep.

Little wonder, then, that sleep-supporting supplements are so popular. Roughly one-third of Americans have taken a supplement to help them sleep better.²

Two of the most popular supplements taken for sleep are melatonin and CBD.³ Research shows that both melatonin and CBD can have potential sleep-supporting benefits, but which is better?

The Science Behind a Good Night's Sleep

In order to determine whether CBD or melatonin is better for sleep, we need to explore how sleep works.

Sleep is a little more complex than you might think. It's a process that starts hours before your head hits the pillow, and it relies on behaviors that continue long after you get out of bed in the morning.

In fact, sleep is so complex that scientists are still only just beginning to understand exactly how it works.

How We Fall Asleep

For thousands of years, humans have slept and woke according to an internal, biological cycle called the circadian rhythm. This pattern is governed by the brain, which sends signals throughout your body.⁴

One of these signals causes the pineal gland to release a hormone called melatonin. Melatonin essentially prepares your body to sleep. In response, your eyes become less responsive to light, your core body temperature decreases, and you start to feel sleepy.

What Impacts Sleep

Our circadian rhythm might be internal, but it's quite sensitive to external factors.

The most important thing is light. Light exposure triggers the brain to stop melatonin production. That's great for waking up in the morning, but it means artificial light sources — like the blue light from electronic devices — can interfere with sleep.

Another important factor is regularity. Research suggests that going to sleep and waking up at roughly the same time every day can help with sleep. Irregular schedules, on the other hand, can undermine sleep.

Temperature, food, substances like caffeine, and stress can all undermine sleep.

These factors are collectively referred to as sleep hygiene. Practicing good sleep hygiene can help improve sleep. Some examples of good sleep hygiene include:

Going to bed and waking up at regular times
Avoiding light before bed and getting light exposure after waking up
Keeping your bedroom cool, quiet, and comfortable
Avoiding large meals, alcohol, caffeine, and other substances that may impact sleep before bed
Managing stress, such as with practices like meditation or mindfulness, or with supplements like CBD or THC
Following a consistent pre-bedtime routine

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Melatonin for Sleep

Normally, your body will produce melatonin for sleep. But sometimes that natural production can become disrupted. Jet lag is a common example of a situation where your natural melatonin production may not align with when you need to sleep and wake.

In these cases, research suggests that melatonin can help support sleep. For example, one trial of over 200 people found that daily melatonin use for 7 days resulted in improved sleep quality.⁵

Studies have also found that melatonin can reduce the length of time it takes to fall asleep.⁶ One review of 19 studies concluded that melatonin supplementation reduced the time it took participants to fall asleep by seven minutes, and increased the time participants stayed asleep by over eight minutes.⁷

Research suggests that melatonin may have other potential health benefits, including protecting eye health and brain health.⁸

Things to Consider

It's undeniable that melatonin supplements can help some people struggling with sleep. However, it might not be appropriate for everyone.

Many of the studies into melatonin involved participants whose natural production of melatonin was undermined in some way. If that isn't the case for you, melatonin supplements might not actually help.⁹

Additionally, melatonin can cause various side effects, including daytime sleepiness, dizziness, and nausea.¹⁰

Many people also report that melatonin is habit-forming, meaning it can disrupt your body’s natural production of melatonin even more if you stop taking it. It can also lead to next-day grogginess and fog.

It's widely believed that melatonin supplementation can interfere with your body's natural production of melatonin. However, this hasn't been proven.¹¹

Bonus: Can CBD Get You High? How CBD Affects the Brain

CBD for Sleep

Research suggests that CBD is a great option for supporting sleep. It's generally safe and well-tolerated in both the short- and long-term.

How CBD Works: The Endocannabinoid System

CBD works by interacting with the body's endocannabinoid system. The endocannabinoid system is a vast network of receptors located throughout the body. There are two main types of cannabinoid receptors, CB1 and CB2.

These receptors can be activated by compounds called cannabinoids. Your body produces its own, natural cannabinoids, called endocannabinoids. It uses these natural compounds, and the system as a whole, to maintain balance.

It can do this because the system interacts with many important bodily functions. The endocannabinoid system helps regulate mood, memory, and pain. It also interacts with the digestive system, immune system, nervous system, and many other parts of the body.

Oh, and it also helps regulate sleep!

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Potential Benefits of CBD

Many people use CBD for sleep. Multiple studies have found that improving sleep quality is one of the most common reasons people take CBD. ¹³ Among people aged 77 and over, it's the most common reason!

In other words, millions of people across the country (and around the world) take CBD for sleep support. They likely wouldn't be doing that if it did nothing.

Fortunately, research shows CBD can, in fact, support sleep quality and sleep duration. Research studies also suggest that CBD can help with specific sleep problems.

For example, one study from 2023 found that daily use of CBD for two months resulted in significant improvements to sleep quality.¹⁴ Another study from the same year similarly found that CBD resulted in higher-quality sleep. Participants also said taking CBD made them feel healthier overall.¹⁵

That's overall sleep quality. What about sleep length?

Well, one study found that people who took CBD spent longer in non-REM sleep.¹⁶

As you likely know, it's all very well getting long, restful sleep — if you can fall asleep in the first place. What about those of us who find ourselves lying awake, unable to drift off? This concept is called sleep latency, and it seems CBD may help here, too.

For example, one systematic review concluded that CBD use could help with insomnia.¹⁷ And one study found that CBD helped promote relaxation, resulting in improved sleep quality for most participants.¹⁸

In fact, many studies have shown that CBD can help with stress. Actually, relieving stress is one of the other most common reasons people cite for taking CBD.

Anyone who's struggled with sleep issues knows how difficult it can be to sleep when you're stressed. As Harvard Medical School notes, CBD might help with sleep by helping with issues that negatively impact sleep, including stress and pain.

And unlike melatonin, CBD may help even when the body's melatonin production is working as normal. And unlike melatonin, CBD is non-habit-forming and won’t lead to any next-day grogginess.

Where to get CBD for Sleep

We recommend starting with our Sleep & Soothe CBD Gummies, which blend hemp extract with GABA and L-Theanine. This unique yet calming blend of ingredients can also help support sleep. These ingredients work together to calm the mind and settle the body into restorative sleep.

"This is a great product for anyone that has trouble relaxing or sleeping in the evening," notes Clean Remedies founder Meredith Farrow. "I take two gummies on nights that I'm really stressed out, and one gummy on other nights."

One great CBD product for sleep is CBD Oil. You can take it straight from the dropper, mix it in with your evening meal, or add it to a calming cup of (non-caffeinated) tea as you wind down.

Alternatively, you could get a CBD product specifically designed to support sleep. Our Relax & Calm Gummies, for example, each contain 10mg of broad-spectrum hemp extract. They're carefully formulated to provide a gentle sense of relaxation and balance.

Delta 9 THC can also help you relax and unwind, especially after a long day. Enter our Delta 9 THC Gummies, the perfect addition to your evening routine.

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Conclusion

Research shows that both CBD and melatonin may help with sleep. Studies suggest that melatonin may be effective when the body isn't producing enough of its own melatonin. CBD's potential benefits, meanwhile, seem to be independent of natural melatonin production.

Frequently Asked Questions

What Is Stronger, Melatonin or CBD?

CBD and melatonin are quite different, and neither is necessarily "stronger" than the other. Research suggests melatonin can help people reset their circadian rhythm and address issues with natural melatonin levels. CBD, meanwhile, can help promote relaxation and improve sleep duration and quality.

What Is the Best Supplement for Sleep?

That depends on what is interfering with your sleep. Melatonin is a good option for addressing disruptions to natural melatonin production, like when people experience jet lag. CBD is a great all-round option, because it can help promote relaxation and improve sleep overall. We recommend taking a bedtime CBD gummy without melatonin.

What to Take Instead of Melatonin for Sleep?

CBD is a great alternative to melatonin for sleep. Research has shown it can help promote relaxation, help people sleep longer, and improve sleep quality.

Keep Reading: Does CBD Oil Work Without THC?

Sources

Clean Remedies is a woman-owned, independent family business that uses clean and natural hemp extract to create products that are free from harmful chemicals, cruelty-free, and made in the USA, meant to benefit your well-being and meet our own high standards of efficacy. For CBD facts, product discounts, and more, follow us on Instagram, Facebook, YouTube, LinkedIn, and Pinterest.

Is CBD Better Than Melatonin?

Key Takeaways

Comparing CBD and Melatonin for Better Sleep