7 Tips To Help You Sleep Better With CBD
Sleep has been hailed as one of the most essential parts of a healthy daily routine. And yet, most of us settle for poor sleep or even limited sleep. But what if you could use CBD to help you sleep better? Here are tips for helping you get more sleep with and without the use of CBD:
What Is CBD, and Where Does It Come From?
Cannabinoids, known as CBD, are chemical compounds that are derived from hemp and marijuana plants. The most popular cannabinoids are cannabidiol (CBD) and tetrahydrocannabinol (THC). While THC gives you the ‘high’ associated with cannabis, CBD can activate various receptors within the body to produce calming effects. Unlike THC, CBD is not psychoactive, making cannabidiol an excellent tool for insomnia and anxiety.
While CBD is popular now for a variety of ailments, science has only recently begun to understand the full range of benefits of CBD. However, scientists did identify that our bodies have a natural system of receptors, dubbed the endocannabinoid system, that responds to CBD.
CBD has been used historically to treat various ailments, but researchers have begun tapping into CBD’s potential. A few potential applications for CBD include treatment for anxiety, diabetes, nausea, and inflammation.
CBD and Sleep
The endocannabinoid system can affect certain bodily functions, including mood, appetite, and, yes, sleep. When cannabis is taken, it is thought to reduce anxiety and interact with receptors that affect the sleep/wake cycle. Existing research does show that CBD can decrease anxiety and improve the quality and duration of sleep compared to a placebo.
Are There Risks With Taking CBD for Sleep?
While CBD is generally well-tolerated, there are risks with taking any supplement, including CBD. For instance, some people report feeling mental sedation and fatigue with CBD use. Likewise, CBD may also interact with certain medications. If you are taking medication, consider speaking to your doctor before trying CBD for sleep.
You should also make sure that you are using CBD from a trusted source and be sure to take no more than the recommended dosage. Remember, the dosage will vary depending on the concentration and the manufacturer, so you’ll want to follow the new instructions if you switch products.
How to Use CBD for Sleep?
CBD may provide a potential solution if you are struggling with poor quality sleep or are having trouble staying asleep. The recommended dosage for CBD can vary depending on how you take it and also depending on the manufacturer. Some of the ways to ingest CBD include:
- Tinctures: These are typically liquid tinctures, which often come with a flavorful base that can be placed under the tongue.
- Vaping: While the safety of vaping CBD is still under investigation, CBD can be ingested via vapor derived from a vaporizer or vape pen.
- Edibles: These are typically snacks, such as gummies or cookies that are infused with CBD. Edibles are one of the most dosage-accurate ways to consume CBD edibles because there is a set amount per edible.
7 Ways to Improve Sleep
Getting quality sleep is very important. In fact, sleep quality and duration can affect everything from your immune system to your ability to focus during the day. Whether or not you decide to take CBD for sleep, there are ways to help you achieve longer, better quality sleep.
Sleep hygiene describes a variety of behaviors and habits that ultimately help promote good sleep. Elements of good sleep hygiene include:
Find Your Timing
Humans need, on average, between seven and nine hours of sleep per night. But, of course, the exact number is different for everyone. To find your ideal sleep amount, try a few different sleep goals and pay attention to whether you are waking up rested and waking up naturally.
Build Good Sleep Habits
Going to sleep and waking up at the same time each day can help ensure that you feel sleepy at bedtime and sleep throughout the night. While we tend to skimp on sleep and catch up on the weekends, a consistent sleep schedule is better for overall sleep quality.
Establish a Bedtime Routine
This can be as simple or as complex as you like- the goal is to start getting your brain ready for the idea of sleep or start winding down via a routine that is familiar and easy to repeat. For instance, your bedtime routine might involve having a cup of tea and reading a few pages of a book or bedtime stretches and meditation. Whatever the case, a routine will help your brain prepare for sleep, which, in turn, will allow you to fall asleep more easily.
Skip the Screens
While research is still being conducted on the exact effect of screens, it is thought that screen time before bedtime can interfere with your sleep quality. To help ensure that you’re able to fall asleep quickly, avoid screens for an hour before bedtime. If avoiding the screen isn’t possible, consider turning on a night-time filter, which is available on most modern devices.
Better sleep is just one of the benefits of exercise. Not only does exercise help ensure good overall health and reduce the risk of heart disease, but it also promotes the release of endorphins and helps tire you out so that you feel sleepy.
Learning to calm your mind can be tricky, especially if you find your thoughts racing before bed. Meditating can help you learn to control your thoughts, which can help you self-soothe before falling asleep and preventing racing thoughts.
Skip the Afternoon Coffee
Ingesting caffeine too late in the afternoon can keep you from falling into a natural and restful sleep at night. Instead, try limiting your caffeine intake to before 3 pm and, if that seems to help, consider scaling back even more.
- CBD has been shown to improve sleep quality and can help you fall asleep faster.
- If you are taking medication, always ask a doctor before using CBD.
- CBD may be taken via vaping, tincture, or edibles.
- While CBD can potentially improve sleep, other methods such as improved sleep hygiene can also be helpful.