We know a lot about the benefits of CBD (also called cannabidiol), but CBD and insomnia – does it really work? Research and hands-on experience prove the undoubted benefits of CBD oil for sleep and the nervous system, but we should discuss everything from the beginning. Straipsnio turinys
Note: This and other articles on Hempo's blog are for informational purposes only. According to the directive of the European Commission, cannabidiol is classified as a 'novel food', therefore CBD products should not be used as a food supplement in Lithuania.
Changes in sleep and its importance to our health
Scientists and doctors say that sleep today is far from what it used to be. Research suggests that in the early 20th century the average person slept about 9 hours a day. Today, the average sleep duration varies between 6.8 and 7.5 hours, but many people admit that they sleep even less.
Lack of sleep is much more serious than fatigue and sleepiness: a constant lack of rest causes long-term damage to emotional and physical health. Doctors find that people who sleep less than 8 hours a night are more likely to report stress symptoms such as fatigue, irritability and anger. But there is more. Constant sleep deficiency increases the risk of such dangerous diseases such as diabetes, depression and cardiovascular disorders.
What factors determine sleep and its quality?
The human body functions 24 hours a day according to a natural or innate circadian rhythm. We can be compared to a 24/7 clock responsible for physical activity, sleepiness, mental and social behaviour. Circadian rhythm is directly related to relaxation and sleep quality. Here are the factors that negatively affect it:
- Artificial light. Some cells in the eye process ambient light and reset our circadian rhythm. Exposure of these cells artificial illumination, such as from a computer screen, can confuse the internal clock. The modern rhythm of life means that you are constantly exposed to artificial light during the dark hours of the day. It disrupts the natural circadian rhythm and has detrimental effects on sleep and overall health. To fall asleep, you should significantly limit the time in front of the computer, TV or smartphone screen and not use these devices before going to bed.
- It’s a fairly normal part of life and an aspect of many people’s daily lives, but constant stress and tension hurt the emotional state and nervous system. Stress often makes it difficult to both fall asleep and get a good night’s sleep.
- Excess caffeine is an obvious culprit for insomnia. It’s a stimulant substance that, with frequent use, distorts the circadian rhythm, affecting the duration and quality of sleep.
- Sleep disorders and insomnia can be caused by certain health problems, such as mental/emotional health disorders (depression, post-traumatic stress syndrome, etc.). It can also be triggered by diabetes, heart/vascular diseases and other chronic diseases or inflammations.
- Another cause of insomnia can be the use of certain prescription medications. Their active ingredients sometimes interact with sleep processes, making it difficult to fall asleep.
- Other reasons. It happens that circadian rhythm disorders develop for other reasons, such as changes in sleeping habits, travel or work. Also, because of the ageing processes of the body.
CBD and insomnia: the positive benefits of cannabidiol
Hemp products have been used to improve sleep for thousands of years, but only in recent decades have doctors and scientists come to understand how this plant affects our sleep processes.
5% CBD Oil (Full Spectrum)
15% CBD Oil (Full Spectrum)
30% CBD Oil (Full Spectrum)
CBD capsules (600mg)
The effects of hemp are related to our endocannabinoid system (ECS). This concept is essential to understanding the impact CBD can have on sleep. It’s a complex neurochemical network that regulates various bodily functions, including emotions, pain and sleep. Although your body naturally produces endocannabinoid molecules, exogenous sources of cannabinoids such as CBD can have a positive effect.
CBD and insomnia
A part of your brain called the hypothalamus has a rich network of nerve cells and performs signal transmission and secretion functions. The hypothalamus is responsible for various important processes in your body. It also helps to regulate your emotional well-being, stress, body temperature and sleep processes.
CBD oil can help people with insomnia. Insomnia is often caused by an overactive stress response. Acting through the endocannabinoid system, CBD reaches the hypothalamus and suppresses stress hormones, harmonising the sleep rhythm sleep and wakefulness. It helps to get rid of insomnia and provides a better sleep.
CBD and circadian rhythm regulation
Circadian rhythm disorders, characterised by an unbalanced sleep-wake cycle, occur when the body’s internal clock does not match the signals coming from the environment. CBD can help balance the natural circadian rhythm and improve sleep. Cannabidiol interacts with the endocannabinoid system and ensures that the body goes through all the sleep phases without unnecessary interruptions.
A few tips to boost the effects of CBD on sleep
- Use CBD oil an hour before bed. After using CBD oil, it usually takes about ten minutes before you start to feel its positive effects. For some people it may take even longer, so you should take CBD an hour before bed to help you unwind and relax at the end of the day. Also, turn off the screen a couple of hours before bedtime. Make relaxing the last part of the night-time routine. Instead of looking at the computer screen, take a walk, read a book and choose moderate lighting. Read more about CBD and the best time to use CBD oil in this article.
- Choose full-spectrum CBD the oil. Cannabidiol is a good sleep aid, but for maximum and safe effects pay attention to the type of oil you choose. In Lithuania, you can choose from several types of CBD products: broad-spectrum, full-spectrum and isolate. If you are trying cannabidiol for the first time, choose full-spectrum CBD oil. It contains terpenes and other beneficial substances that help relieve pain, strengthen the immune system and improve the functioning of the nervous system. In this way, full-spectrum CBD oil will further improve your rest and well-being after waking up.
There's no doubt that CBD may support sleep. That being said, to have the best result and enjoy the lasting effect, you should choose certified, high-quality CBD products and use them daily.
Regular use of CBD oil really helps with insomnia: it regulates the sleep rhythm and ensures more effective rest.