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Are you struggling to get a good night's sleep and feeling sluggish and yucky all day? If so, you're not alone. According to the National Sleep Foundation, one-third of adults in the US report that they do not get enough sleep.¹ While there are many sleep remedies out there, one emerging trend is the use of CBD to help regulate sleep schedules. In this blog, we'll explore the science behind CBD, its effects on sleep, and practical tips for using CBD to reset your sleep schedule and improve overall sleep quality.
How does CBD help with sleep?
CBD is the non-intoxicating cannabinoid in hemp that doesn't cause you to feel high, but evidence suggests that it may play a role in sleep. Taking CBD isn't going to make you pass out, but studies point to its relaxing effect that, when coupled with a few other sleep hygiene hacks, might help your sleep habits significantly.
It's also important to mention that CBD may help with sleep differently than simply relaxing you. CBD works by interacting with the endocannabinoid system, or ECS, which regulates a few natural background processes in your body.² The ECS regulates things like mood, appetite, inflammation, and immune responses, and most importantly, your sleeping and waking cycles.
Research has shown that the ECS plays a crucial role in regulating rapid eye movement (REM) sleep, an important stage for memory consolidation and emotional regulation.³ In particular, the ECS modulates the amount of REM sleep, with too little or too much REM sleep linked to various sleep disorders.
When the ECS is dysfunctional, it can lead to disturbances in the sleep-wake cycle, such as difficulty falling asleep, staying asleep, or waking up too early.⁴ This can result in sleep deprivation and other negative consequences, such as increased daytime fatigue, decreased cognitive performance, and mood disorders.
In particular, a deficiency in the endocannabinoid anandamide has been linked to insomnia and other sleep disorders.⁵ This suggests that targeting the endocannabinoid system with cannabinoids like CBD may be a promising therapeutic approach.
Why? CBD appears to have a balancing effect on the ECS.
CBD, the ECS, and Sleep
Evidence suggests that CBD may help regulate an irregular ECS in a few different ways, possibly leading to better sleep. While the ECS has an equilibrium effect on our bodies, CBD may have a balancing effect on the ECS.⁶ By working in synergy with one another, you may find yourself feeling more balanced during the day and at night.
Research suggests that CBD may help you keep your head straight during anxiety or stress. Anxiety can significantly disrupt sleep by causing racing thoughts, physical tension, and an overactive nervous system. CBD may help provide a sense of calm and balance to your ECS, which may promote relaxation and improve your ability to fall and stay asleep. ⁷
Similarly, CBD may also help with inflammation.⁸ Pain or inflammation can cause discomfort, restlessness, and difficulty laying still, resulting in fragmented and insufficient sleep. CBD may reduce the ability of the ECS to trigger inflammation, making it easier to get comfortable and get the rest you need.
Interestingly, CBD may also work closely with the ECS to make natural endocannabinoids and hormones more effective within the body. Some research suggests that CBD may increase your natural endocannabinoids, which could restore balance to the ECS.⁹ Further, one study found that CBD might increase the production of the sleep hormone melatonin, which may help improve your sleeping and waking cycle, as well as the timing and quality of sleep.¹⁰
Overall, by improving the function of the ECS and promoting relaxation, CBD offers a hanfdful of benefits to the quality and duration of sleep. However, keep in mind that research on the effects of CBD on sleep is still in its early stages. More research is needed to fully understand its potential benefits and risks.
Tips for resetting your sleep schedule
Even with all of the research above, it's essential to remember that CBD doesn't affect sleep directly. Taking CBD won't knock you out or fix your sleep problems, but it could be a great tool in your nightly sleep toolkit. When coupled with good sleep hygiene and a few other tips and tricks, CBD may assist you in resetting your sleep schedule and jumpstarting your ECS.¹¹
1. Create a relaxing sleeping area and bedtime routine
Relaxation is the name of the game. You'll want to start dimming the lights and setting the mood to prepare for a sleep reset. Avoiding too much screen time before bed will help you begin slowing down your mind. You should also ensure that you have a comfy bed, relaxing scents, and a comfortable temperature in your room. To unwind, you can take a warm bath, play relaxing music, or read a book, but the key is to make sure that you start preparing for bed at the same time every night and build a wind down routine that you can look forward to
2. Adjust your bedtime and set your alarm
Consistency is key to a good sleep routine. Set your bedtime, and wake up with your alarm in the morning without hitting snooze. Your internal clock needs instructions since your circadian rhythm is designed to wake you up and go to sleep around the same time every day.¹² Routines may seem boring, but establishing a good regimen means your body can predict what's to come, which helps you get your sleep back on track.
3. Take CBD daily
If your sleep schedule is out of whack because your ECS is off-kilter, taking CBD daily may help you get your circadian rhythm back in line. Taking CBD, like our Blackberry focus and energy gummies, in the morning may help you find the energy to wake up with your sunrise. You may also incorporate one of oura CBD sleep tinctures, fortified with other potentially sleep-improving cannabinoids like CBG and CBN, into your evening tea to help with stubborn inflammation or stress before bed. CBD may improve your sleep routine by helping you feel more balanced throughout the day.
4. Avoid naps during the day and big meals or caffeine before bedtime
As a general rule, you should try to avoid naps during the day while trying to adjust your sleep schedule. Napping can interfere with your ability to sleep at night. Doing a few quick exercises when you feel a nap coming on will drive the fatigue away so you can rest easy later. You should also avoid eating big meals right before bed as well as sugar, caffeine, and nicotin, all of which are all stimulants that can keep you awake.¹³ Spicy, acidic foods can cause acid reflux or heartburn, which can also make it uncomfortable to sleep.
5. Avoid light exposure before bed
Keeping the lights low before bed is helpful for good sleep hygiene, because the more light you're exposed to, the longer your internal clock will want to keep you awake.¹⁴ So, if you're going to get better sleep, start limiting your screen time an hour or two before bed. Avoid bright lights, and keep your surroundings dim as you wind down for the night.
Final Thoughts
For those looking to try CBD to help with sleep, gummies or tinctures can be a convenient and easy way to incorporate CBD into a daily routine. CBD can be taken at any time of day, to help promote relaxation and reduce anxiety which may support a balanced sleeping and waking cycle. We believe in the power of thoughtful lifestyle changes along with CBD and functional sleep-supporting ingredients for getting the rest you need. Don’t forget to browse our Sleep Collection to find a product that fits comfortably into your lifestyle and routine. Whatever you choose, Lazarus Naturals is here to support you as you work towards a sleep reset and find balance with safe, effective CBD that's made to work.
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Sources:
¹https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics
²https://www.health.harvard.edu/blog/the-endocannabinoid-system-essential-and-mysterious-202108112569
³https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7388834/
⁴https://my.clevelandclinic.org/health/diseases/12115-circadian-rhythm-disorders
⁵https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7324886/
⁶ https://physicianslab.com/cbd-and-the-endocannabinoid-system/
⁷ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8704602/
⁸ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8116407/
⁹ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877694/
¹⁰ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/