CBD Oil Dosage For Sleep: What’s The Golden Ratio?

Imagine - you tuck yourself into bed for the night, a comfortable mattress and a fluffy pillow greet you like an old friend… And yet you still can’t fall asleep, even after a long day. If you feel like you’ve already tried every conventional sleep aid and nothing has worked for you, it might be a good idea to look into CBD oil dosage for sleep.

Among the many traditional (and sometimes unusual) sleeping aids, CBD oils are considered by some to be the newest additions to the list. Known to many for their stress-managing properties, it’s little wonder that many use cannabinoids to wind down after a long day.

But how much could CBD products help with sleeping troubles? And is there such a thing as the most optimal CBD oil dosage for sleep? All of these questions are answered in-depth in this article.

But before we get into the nitty-gritty, let’s take a moment to pinpoint a few possible factors that might result in you losing sleep.

Why Can’t I Sleep?

Whether it’s a once-in-a-blue-moon occurrence or chronic insomnia, we all know the effects sleepless nights have on our overall health and mood. 

But why is it so hard to fall asleep sometimes? Does it all depend on the day we had and the thoughts running through our heads, or is there some bigger factor that keeps you from getting enough rest?

There are many reasons that can lead people to experience sleep issues. That being said, while some are seen as less-troubling causes than others, keep in mind that they can affect everyone differently. 

With that in mind, let’s take a look at some factors that might be keeping you from a good night's rest.

Stress Experienced Throughout The Day

Starting with the most common and simple to treat factor that can stand between you and pleasant sleep, stress and not being able to wind down at the end of the day can leave you tossing and turning right through the night. There are several reasons why stress and sleep don’t exactly mix well.

Firstly, if you have a lot on your mind and you don’t clear your mind before retiring for the day, those thoughts can continue right through the night. 

Brain activity drops significantly when we fall asleep and continues to drop and rise while we go through the sleep cycle^[1]. Continuously pondering over the day’s events and what could be is directly stopping your mind from literally shutting off for the night.

In addition, not being able to fall asleep can cause additional worries and stress, thrusting you into a never-ending cycle of dark circles and exhaustion.

Now it’s time to get a bit more scientific. Don’t worry, I won't bore you to sleep with endless rambles about complicated theories and chemical reactions - unless you’re desperate enough and are willing to try anything at this point.

You’ve probably already heard about cortisol and adrenaline, also known as the stress hormones^[2]. These two chemicals are our body’s natural response to stressful situations, keeping us alert and ready for anything that might come our way. 

Thanks to the hypothalamic-pituitary-adrenal (HPA) axis, these hormones spike as soon as we wake up, helping us feel awake after the night, and slowly drop throughout the day up until nighttime. 

However, if you are overly tense and the stressful situation lasts the entire day, cortisol and adrenaline simply can’t drop enough before your bedtime, which makes it pretty much impossible to fall asleep quickly enough.

While some can find relief in meditation, journaling, or simply going for a walk, others find that the right CBD oil dosage for sleep can make a world of a difference to help them calm their body and mind. 

Physical Pain and Illness Disturb Sleep

It goes without saying that physical comfort is a crucial ingredient to having good quality sleep. Unfortunately, it’s not as simple to be comfortable to some people, especially those suffering from physical ailments.

Chronic pain, such as joint pain or migraines, and many illnesses can cause a significant amount of discomfort and even pain that can’t be ignored. 

Remember those endless cycles of lack of sleep and anxiety I’ve mentioned? Well, they can play a part in these scenarios, as well. Pain can undeniably have an effect on your mental health and cause additional anxiety and stress, which, as you already know, is one of the most common causes of trouble sleeping.

That being said, you don’t need to be in constant physical pain to not be able to sleep. Symptoms of such medical conditions as Type II Diabetes^[3] can keep many up throughout the night. 

Getting up multiple times to hydrate or use the restroom, being jolted up by sudden shifts in blood sugar levels, and other unexpected uncomfortable sensations can take a noticeable toll on your body.

If you are experiencing similar symptoms and are noticing their effect on the quality of your sleep, it is highly recommended to consult your primary care provider regarding any further treatments.

That being said, an appropriate CBD oil dosage for sleep can help alleviate some of the pain even more, so it's definitely worth considering as a possible additional treatment.

Unhealthy Lifestyle and Habits

Believe it or not, but what you do throughout the day can have a significant impact on your sleep - even if you're not stressed or don’t have any health troubles! 

You don’t need to completely flip your lifestyle upside-down in order to fix your sleep quality, however. Even implementing one or two changes over a couple of weeks can significantly improve the situation.

And it won’t even take expensive sleeping pills or walking on your hands for 2 hours every day! 

Some common habits that can keep you from having good sleep can include:

• Not allowing your brain to wind down at the end of the day with continuous stimulation^[4], such as by working late, playing video games, or using other electronic devices. This can also be linked with stress and anxiety and potentially managed with the right CBD oil dosage for sleep;
• An irregular sleep schedule^[5], such as napping late in the day or sleeping in late to catch up on lost rest, can completely throw off your circadian rhythm and make it harder to doze off when you want to;
• Your brain loves making associations. So make sure to keep anything other than sleep and sex out of your bed, as working or reading in bed can cause your brain to remain alert when it’s time to shut off.

Of course, some of these habits are easier to change than others, but even if you go one by one, you will most likely see a positive change in your sleep quality and possibly even health. 

However, there’s one thing that many seem to ignore when it comes to figuring out why you can’t fall asleep - your diet. That’s right, that quiche is not only keeping you full but potentially awake at night, as well. 

While many instinctively avoid heavier meals late in the evening, some foods - and drinks - can be hard to give up, even if they are directly keeping you from getting enough rest.

These treats are some of the hardest say no to while creating a sleep-friendly lifestyle:

• Caffeine is the most widely used drug in the world. With 80-90% of US citizens consuming it on a daily basis, there’s little wonder that many can’t imagine taking on the day without a cup of the elixir. 
  

  That being said, overconsumption of caffeine or drinking it too late at night can not only cause sleep problems^[6] (obviously), but increase your chances of experiencing heart palpitations, anxiety spikes, and frequent sleep interruptions throughout the night.

• Though alcohol is often seen as a substance that makes you especially sleepy, it can actually do more harm than good (shocker, I know!) A cocktail or two can actually worsen your sleep by disturbing your sleep cycle, waking you up to use the restroom, and causing fragmented, non-restorative sleep.

  While alcohol can be an exceptionally difficult addiction to overcome, slowly lowering your intake can significantly improve your sleep (and life) quality.

As you can see, more things have an effect on your sleep quality than you might expect. But where do CBD oils come in? What benefits can you expect while taking the correct dosage for sleep? And how do they even work?

Let’s have a look.

How And Why Does CBD Work?

CBD is short for cannabidiol. It is the second most prevalent active ingredient in cannabis (marijuana). While CBD is an essential component of medical marijuana, it is derived directly from the hemp plant, or manufactured in a laboratory.

It is widely believed that CBD works by stimulating CB1 and CB2 receptors that are directly linked with our central and peripheral nervous systems, respectively.

Though there isn’t one specific way these receptors interact with our brain, it is thought that they are closely linked with serotonin production.

Serotonin, also known as the happy hormone, is responsible for regulating our mood and mental state. Lacking this hormone can result in various mental disorders, most notably depression and anxiety^[7].

With cannabidiol stimulating receptors responsible for serotonin production, the compound and products including it have become widely associated with helping treat anxiety and other similar mental conditions.

As you can see, CBD oil is associated with many benefits. But is there more to this controversial tincture?

CBD Oil Uses & Effects

Over the past few years, CBD has been popping up everywhere, piquing many people’s curiosity all over the world.

While there is still some stigma surrounding the use of CBD due to it being so closely associated with drugs and, in turn, addiction, there is no reason to panic. 

According to the World Health Organization (WHO), "In humans, CBD exhibits no effects indicative of any abuse or dependence potential…. To date, there is no evidence of public health-related problems associated with the use of pure CBD."

There are many reasons why CBD is as popular as it currently is.

With natural products slowly taking over many industries, from health to beauty, CBD became a popular ingredient among those looking for organic alternatives to their favorite products.

In addition, CBD can be found in a wide array of products, from oil and gummy supplements to makeup and skincare, which makes it appealing to a large demographic of consumers.

And of course, when it comes to possible benefits, many claim the list to be endless. However, some potential effects can prove to be especially important to those looking into CBD dosage for sleep benefits.

May Help Manage Stress and Anxiety

This is perhaps the best-known property of CBD that can be exceptionally useful to those tossing and turning throughout restless nights. 

Cannabidiol is an anti-anxiolytic with many studies and consumer reports mentioning its positive effects on various nervous and mental disorders.

For example, a review of clinical data and relevant animal studies, made in Germany in 2017, has shown that CBD has a lot of potential in managing and even reducing symptoms of epilepsy, anxiety, psychosis, bipolar disorder, and even Parkinson’s disease.

This is one of the reasons why CBD oil can be considered to be an effective sleeping aid, as it can directly lessen neurological tension and make it much easier to unwind at the end of the day.

Keep in mind, however, that CBD should not be used in place of prescribed medications. While it can be helpful in managing symptoms, discontinuing medical treatment can do more harm than good.

Natural Pain Alleviation

Along with anxiety-managing properties, the possibility of natural pain relief is the second most common reason why people turn to CBD.

And not for nothing. Many studies and reviews, as well as notable cannabinoids researcher Ethan B. Russo, MD, confirmed that cannabinoids are effective analgesics^[9].

According to Russo, CBD has proven to help alleviate chronic and temporary pain, both of which are major contributors to many people not being able to have enough good-quality sleep.

In addition, user reviews point to taking a specific CBD oil dosage for sleep not only potentially lowering the pain but playing a role in managing the source of the pain in the long run. 

This is largely due to CBD having several anti-inflammatory properties that are considered to be able to help fight the problem at the source.

Anti-inflammatory Features

While some can’t sleep due to not being able to relax before bed, others feel physical discomfort that can make it quite difficult to fall asleep.

Inflammation, such as cold symptoms, IBS, or rheumatoid arthritis, tends to worsen at night, greatly affecting your quality of sleep.

Several studies have found that CBD can be used both topically and internally to soothe inflammation and, as mentioned previously, relieve pain.

According to one 2017 review^[10], CBD is thought to help manage these conditions:

• Alzheimer’s disease;
• Multiple sclerosis;
• General pain;
• Inflammatory conditions;
• Inflammatory bowel diseases;
• Cardiovascular diseases.

This points to cannabinoids having a lot of potential as a sleeping aid to those suffering from various conditions, as an optimal CBD oil dosage for sleep can help lessen the discomfort that can keep you from getting enough rest when you need it most.

As you can see, many reports and studies consider CBD oil to have a wide array of beneficial properties that make it worth your attention as a sleeping aid.

That being said, CBD oil should not be taken as a substitute for the specialist-prescribed medication and should be discussed prior to consumption.

In addition, before any CBD products are used together with main medications, supplements, or treatments, always consult with your doctor to avoid any unwanted side effects that can be caused by combining incompatible substances.

That’s also the best time for the most optimal dosage of CBD oil to help you sleep to be recommended to you.

With all that said and done, let's take a look at some general guidelines you can follow if you would like to test CBD out as an over-the-counter sleep aid.

CBD Oil Dosage for Sleep

If you expect the question “how much CBD oil for sleep should I take?” to have a simple answer, then I’m sorry to disappoint you.

When it comes to the recommended CBD oil dosage for sleep, there are many more factors that should be kept in mind, aside from just the number of drops you should ingest.

To start, these are some of the most important points you should consider while figuring out what CBD dosage for sleep you should take:

• The potency of the product;
• The bioavailability of the chosen product;
• Your unique biochemistry;
• Prior experience with CBD;
• Your weight;
• Your metabolism;
• The severity of your condition;
• Other medications you’re currently taking.

Each of these points can be discussed in a separate article - that’s how much goes into choosing the CBD oil dosage to take.

In addition, this isn’t a one-time calculation. According to this study, “as our body undergoes physiological changes, so do cannabinoid receptors in the endocannabinoid system, which are directly linked to the effects produced by CBD.”

In other words, the appropriate amount of CBD oil you should take to achieve the desired effects can and will change throughout your life.

Another thing to keep in mind while looking into CBD oil dosage for sleep is the fact that you might feel excessive sleepiness throughout the day if the oil is taken earlier in the day or the dosage is a bit too big for you, according to many that have taken the supplement.

Now that all of the formalities have been discussed, we can talk about the most optimal CBD oil dosage for sleep.

Depending on the severity and frequency of sleep troubles, you might want to stick around 25–175 mg of CBD^[11]. This will most likely look like several drops of oil, but again, everything depends on the potency of the CBD oil and your unique situation.

It goes without saying that, if your sleep troubles are more intense, the dosage might need to be adjusted accordingly. If you are looking for a CBD oil dosage for insomnia, you can look into going for a bit more than the previously mentioned amount. 

CBD is non-toxic and can be taken in safe doses as high as 1,500 mg daily. Of course, you might not want to go to such an extreme, as that might result in you taking shots of pure CBD oil.

While CBD is non-toxic and can’t get you high, some possible side effects should be kept in mind if you are opting for a higher CBD oil dosage for sleep. While mild, many still recommend expecting these sensations:

• Dry mouth;
• Dizziness;
• Lowered blood pressure and heart rate;
• Sedation.

While this can seem like a deal-breaker to some, many CBD users claim this to be a small price to pay, especially if positive effects on your stress levels and pain can be noticed while taking CBD.

In general, there is no one right CBD oil dosage for sleep or insomnia, as everyone is different. Studies are currently being carried out, however, the most surefire way of figuring it out is consulting with your primary care provider or experimenting for yourself, of course.

Alternatives

While taking CBD oil for sleep is known to help many with insomnia or waking up through the night, it’s, unfortunately, not a cure-all elixir. While you might notice an improvement, many other factors go into a good night’s sleep. 

In fact, trying to sleep better just with the help of CBD without a good sleep environment is most likely not going to result in any significant positive changes.

Mattress

Without a doubt, a mattress can really make or break the quality of your sleep. Providing support and comfort for your entire body, a good mattress is the biggest contributor to your overall sleep quality.

Of course, a new mattress is quite an investment. This is why it’s important to make sure you are getting exactly what you need.

Saatva offers one of the best mattresses on the market at the moment, suitable for pretty much any sleeper type. In addition, if you are experiencing any body aches or tension, Saatva mattresses can help take some pressure off the most sensitive points, making it much easier to relax after a long day.

At the end of the day, a good mattress can really work with the CBD oil for sleep you’ve taken and significantly improve your rest quality. There’s no harm in trying this dynamic duo out!

Pillow

While a mattress plays the biggest part in your sleep quality, you must never forget to credit the pillow you rest your head on every night. 

If you are looking for an overall great pillow, Saatva and Ghostbed offer great options, suitable for pretty much anyone. However, if you tend to wake up with a sore neck, you might want to look into Layla, too. 

These pillows can help relieve neck, shoulder, and even back pain. This is especially important to note if you experience a lot of stress, as people tend to hold tension in the previously mentioned areas. 

So, if you are interested in CBD oil dosages for better sleep and stress management, it’s also worthwhile to take a look at these pillows, as they can help tackle anxiety-related sleep problems from several fronts.

Weighted Blanket

If you have been dealing with stress or anxiety and are noticing it affecting your sleep quality, you might want to look into weighted blankets as well as an appropriate CBD oil dosage for sleep.

Weighted blankets have been skyrocketing in popularity since 2016 as a unique solution to anxiety and stress, however, they have been used in the special needs community since as early as 1997! 

Pressure therapy^[12] works by providing a comforting amount of pressure to your entire body, similar to a hug, being swaddled, held, or stroked. They can be used during both the day and night, making it a lot easier to combat stress while trying to sleep.

Saatva and Puffy offer top-notch weighted blankets that, when partnered with the correct CBD oil dosage, can be a potential solution for your sleep troubles and maybe even insomnia.

In general, there are many more external and internal factors that can make or break your night’s rest. However, mattresses and pillows undeniably play the biggest part. 

That being said, if you would like to find more alternative measures that can help you fall asleep easier and possibly even manage insomnia, you can always read our article on the best natural sleeping aids. 

Conclusions

Figuring out the CBD oil dosage for sleep to take isn’t as simple as just quickly looking up the magic number online or finding it on the back of the bottle under the quoted question “how much CBD for sleep should you take?”

The CBD dosage depends on many variables, such as the weight of the person taking the oil, their metabolic rate, CBD tolerance, the potency of the specific CBD oil you decide to take… the list is pretty much endless. 

However, many reviews and studies claim that looking into the most optimal CBD oil dosage to be worthwhile to many, as there have been a significant number of reports considering it to be a great natural sleeping aid to pair with a high-quality mattress and pillow.

Whether you will figure out the CBD oil dosage for sleep to take by consulting your doctor or by simple trial and error, many credit finding that golden ratio for not just helping them sleep better, but even playing a role in improving their overall health.

With all that said and done, I wish you restful sleep and that your CBD oil would never spill!

Scientific References

1. Waterhouse, J., Fukuda, Y. & Morita, T. 'Daily rhythms of the sleep-wake cycle.'

2. Ranabir S, Reetu K. Stress and hormones. '

3. K. Spiegel, K. Knutson, R. Leproult, 'Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes'

4. Shochat T. 'Impact of lifestyle and technology developments on sleep.'

5. Kang JH, Chen SC. 'Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan. '

6. Tina M. Burkerachel R. Markwaldandrew W. 'Effects of caffeine on the human circadian clock in vivo and in vitro'

7. Shannon S, Lewis N, Lee H, Hughes S. 'Cannabidiol in Anxiety and Sleep: A Large Case Series.'

8. Kerstin Iffland and Franjo Grotenhermen: 'An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies'

9. Russo EB. 'Cannabinoids in the management of difficult to treat pain.'

10. Pisanti S, Malfitano AM, Ciaglia E, et al. 'Cannabidiol: State of the art and new challenges for therapeutic applications. '

11. Shannon S, Lewis N, Lee H, Hughes S. 'Cannabidiol in Anxiety and Sleep: A Large Case Series.'

12. Krauss KE. 'The effects of deep pressure touch on anxiety.'