CBD oil isn’t going to get you high, but there are many who believe it could help you get a good night’s sleep. In terms of both anecdotal accounts and scientific research, there’s growing evidence to link CBD with restful sleep. Nothing that can be considered conclusive, but some interesting findings for individuals who struggle with their night-time routine.
The Science of CBD and Sleep
Research into the effects of CBD remains at a remedial level, though several studies have drawn direct links between measured CBD intake and the alleviation of mild anxiety. Given the association between anxiety and poor sleep hygiene, many recent studies have examined the issue collectively.
Earlier this year, a study (now published in the US National Library of Medicine National Institutes of Health) set out to determine if and to what extent the measured dosage of CBD could reduce anxiety and/or improve sleep. 72 participants were involved in the study, of which 25% struggled with their sleep hygiene and 47 experienced mild to moderate anxiety. Each of which was provided with a measured dose of 25 milligrams (mg) of CBD each day.
Within four weeks, 66.7% said that they were sleeping better, while 79.2% reported significantly lower levels of anxiety.
Prior to this, a separate study carried out in 2018 investigated the correlation between CBD and pain relief. The authors of the study ultimately noting that by reducing pain levels, CBD may have the capacity to improve sleep for those affected. This followed an earlier 2017 review, which focused on the effects of CBD on participants demonstrating signs of excessive daytime sleepiness.
Given the above, it comes as little surprise to learn that the popularity of CBD oil products as a potential aid for restful sleep is growing. Even in the absence of concrete scientific evidence, anecdotal accounts are proving more than sufficient for many.
How to Improve Your Sleep Hygiene
Of course, most experts would recommend turning to sleep-aid supplements and pharmaceuticals as a last-resort option. In most instances, improving your sleep hygiene can be as simple as making a few lifestyle adjustments.
The most important of which being as follows:
- Know how much sleep you need, which for most adults is approximately 7 to 7 ½ hours. Sleeping for longer or shorter periods than needed can impact your quality of sleep.
- Where possible, try to go to bed at the same time every night, getting your body-clock into a natural routine.
- Keep your bedroom dark and cool – higher temperatures and excessive brightness can affect the body’s ability to fall asleep and stay asleep.
- Reserve your bedroom strictly for sleeping and other bedroom-based ‘activities’. Make it a sanctuary for blissful rest and relaxation.
- Minimise screen-time before bed. Mobile devices in particular can make it difficult for the brain to shut off, when used before going to sleep.
- Watch what you eat and drink for several hours running up to bedtime. It’s hard to fall asleep on an empty stomach, but it’s even harder with a belly full of fat, sugar, caffeine, spicy food and so on.
Above all else, know when the time comes to seek professional advice. If you are in any way concerned about your sleeping patterns, book an appointment with your doctor as soon as possible.