We don't need to tell you that poor sleep can lead to a grumpy day ahead. From tossing and turning to staring at your phone all night, the search for a good night's sleep just never seemed to end.
Then, just like that, it's day and time to go to work again. But initial research has reported that taking CBD oil before bed may improve sleep quality, though further research is needed.
So, if you're at all curious about how taking CBD oil may promote restful sleep, continue reading. We've got the facts backed by research below and other tips on how to improve your sleep quality.
See Related: How Do Edibles Work?
A nighttime routine with CBD oil
Having a nighttime routine is tantamount to getting a good night's rest. So consider these useful tips whether you decide to incorporate CBD oil or not.
#1. Take CBD oil an hour or two before bed
Falling asleep can be extremely difficult for some people. So instead, they just lie awake trying desperately to count sheep until they get up to 200.
But taking CBD - whether as an oil or in gummy form - about an hour or two before you get in the bed may help you fall asleep faster. Though more research is needed to back this claim.
But as the CBD oil works its way into your system, its anti-inflammatory properties get to work. These properties may help alleviate your stress response from the day.
Just in time for you to drift off into dreamland. But if you have trouble staying asleep, then that's a whole other issue.
#2. Or, take CBD oil right when you go to sleep
Some people are able to drift off to dreamland, but their trip is cut short. For those with such a problem, taking CBD oil or applying a CBD rub right before you go to bed may help your body and mind stay asleep for longer.
Again, CBD's effectiveness as a sleep aid is still undergoing research. But even for other sleep aids you're using, use these tips.
Taking sleeping pills closer to bedtime may keep you from waking up in the night. Whereas taking them an hour or two before bedtime may help you fall asleep easier.
That being said, while the Food and Drug Administration does not currently regulate CBD for sleep, CBD is still considered generally safe in comparison to other drugs. But more on that later.
#3. Make sure your bedroom is dark, quiet, and warm
Whether you're taking CBD or not, your bedroom should be your sanctuary. That means using your bedroom only for sleeping, not lounging around watching Netflix in.
This will help train your brain to recognize that the bedroom is an area of rest. Not just relaxation and comfort. But rest.
So make sure that you have dark enough curtains to block out any light, a quiet environment, and a warm blanket. Or, alternatively if you're like us, an eye mask, a white noise machine, and the AC down low so your face is cold and your body is warm.
(What? We have a very specific method of getting enough sleep for the night!)
#4. Try to get to bed around the same time each night
We know it can be hard. But having a consistent bedtime routine will also help your brain and your body understand when it's time to rest.
Going to bed at the same time each night and getting up at the same time each morning is best practice. And that's because it helps to reinforce your circadian rhythm.
So even if you like sleeping in on the weekends, consider breaking that habit. Otherwise, your body will shorten its own sleep drive, making it more difficult to fall asleep the following night.
We know. Sleeping in is our guilty pleasure too...
#5. Remove electronic devices from the bedroom
Nowadays, it's normal to spend all day looking at a screen. But that blue light can actually restrain the production of melatonin in your body, making it difficult to get some well-earned and needed shut eye.
Besides, don't you think your eyes need a break from the day? Instead, try to stop using all electronic devices about an hour before you go to bed.
Do it the old fashioned way by reading a book. Or doing a crossword puzzle to tire your brain out.
It's these small changes that can do wonders for your nightly routine. And you never know - maybe reading or playing little games can remind you of simpler times too!
#6. Avoid caffeine and alcohol before bedtime
We all know that caffeine is supposed to help us wake up, not get us to sleep. But that fact hasn't stopped plenty of folks from downing a cup of coffee right before bed.
But instead of waking up your system with caffeine, try winding it down with some herbal tea instead. Something that will drift you off slowly and naturally.
And no, we don't mean alcohol. While alcohol is a depressant and can certainly help you drift off, it can actually reduce your amount of REM sleep. Not to mention that it can increase your risk of sleep apnea.
#7. Exercise during the day to promote sleep
Having an exercise routine in your daily life is essential for many reasons. One of those reasons being that it can actually help you sleep better.
Exercising during the day can help to reduce sleep onset - that is the time it takes to drift off into sleep. And it can even decrease the amount of time you lay awake in bed at night.
Besides, exercising during the day trains your body to understand bedtime as restoration time. So you're additionally contributing to a healthy circadian rhythm.
#8. Set aside time before bed to wind down
In general, sleep hygiene isn't as talked about as complaining about a rough night's sleep is. But implementing these small changes to help your mind and body wind down before bedtime can really help your body function more readily throughout the day.
Besides, doesn't it feel like a gift to be granted a heavenly night of sleep? That's the kind of gift you should expect every night.
Not just every couple of months. So whether you take CBD or simply institute these small changes, take it from us: your sleep is important.
Bonus: How To Use CBD Cream
How does CBD oil work?
So, how exactly does the cannabis plant interact with your body's system? Great question.
Medically reviewed research has shown CBD products' promising, but preliminary, connection to regulating sleep. And this is because of how CBD affects the endocannabinoid system.
The nervous system
The endocannabinoid system is a widespread neuromodulatory system that plays an important role in immune function, communication between cells, appetite, memory, and more. Some studies have shown that participants experienced better sleep after taking CBD oil due to its ability to affect these functions.
In fact, when you take CBD products, you're actually activating two types of receptors found within the endocannabinoid system. With regular use, these receptors can allow for the regular activation of the endocannabinoid system, facilitating the natural production of the body's own cannabinoids as well.
And this goes for pet CBD too. But again, consuming CBD oil for improved sleep is not scientifically definitive as of yet. So, like all those TV shows and commercials you stay up watching hoping they'll bore you to sleep, "stay tuned."
What research says about CBD and sleep
The minimal research on CBD oil in relation to sleep has made for some interesting insights. So here are the facts that we can pull from so far:
Decreased cortisol levels
You may know cortisol as the stress hormone. But it also is in charge of regulating a wide range of processes including sleep-wake cycles.
Well, one study found that participants' cortisol levels significantly decreased when taking CBD oil. Such findings suggested that CBD oil may act as a natural sedative due to its impact on the release of cortisol. Which may be a reason as to why CBD has been linked to sleep regulation.
No potential to be addictive
CBD is currently being researched for a number of uses, one of which is its potential to improve sleep. And in researching the use of CBD for anxiety, the World Health Organization found that CBD does not have the potential to be addictive.
As pure CBD gets easier to purchase over the counter, and with WHO-backed claims of its non-addictive nature, CBD continues to make strides as a potential sleep aid. And one that you won't become reliant on in the future.
FAQs about CBD and sleep
We know you came to this article to answer the question of when exactly you should take CBD for sleep. But here are a couple of related questions you may not realize you're also interested in having answered.
Is it better to take CBD oil in the morning or at night?
If you decide to take CBD for sleep, you would think the logical time to take it is at night. But due to CBD's homeostatic properties, when taken regularly, it can promote a more balanced sleep cycle.
As CBD affects the endocannabinoid system, it is accessing receptors that simply communicate with other systems in the body. So it stands that taking CBD at any time of day would promote those functions in a natural sleep-wake cycle.
Of course, you may find that one time of day or even multiple times a day works best for you. And that becomes an entirely personal process according to your unique body chemistry.
How much CBD oil should I take at bedtime?
In general, it's always best to start small with CBD, especially if you are new to taking it. Small amounts will allow your body time to adjust to the cannabinoids in your system.
And over time, you can gradually increase how much you consume. The specific CBD product you choose may also have its own recommendation on the label attached.
But in general, it's always better to start small, then gradually increase. Just to gently nudge your body in the right direction.
What form of CBD should I take?
What form of CBD you choose to consume is personal. But if you want quick results with little risk, then it's best to go with a CBD tincture.
A tincture allows the CBD to directly enter your bloodstream through the tiny capillaries under your tongue. But for those that may want a longer effect, try our Sleep & Soothe Gummies.
These help to promote a restful night's sleep and may offer particular assistance to those with trouble staying asleep in the night. All in all, it depends on what exactly you're looking for.
If you're reading this right before you go to bed, we'll be impressed that you made it this far! But what did we say about no electronic devices...
Just kidding. Hopefully, these sleep hygiene tips and CBD facts can help you find a restful night's sleep. Because let's be honest - you deserve it!
Keep Reading: How Long Does CBD Tincture Stay In Your System?
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