Did you know that in the US, about one in four Americans experience acute insomnia a year? Unfortunately, sleep issues are relatively common and may result from stress, lifestyle changes, or medication. Even worse, studies show that a large percentage of adults live with chronic insomnia. Chronic insomnia occurs at least three days a week for at least three months, whereas acute insomnia is more short-term.
Even if you don’t have insomnia, everyone struggles to get a good night's rest every now and then. You might have heard of the supplement melatonin in connection with sleep, as well as the link between CBD and improved sleep. In this blog, we will cover some common questions around melatonin, sleep, CBD, and whether melatonin and CBD can work together.
This blog will also explore how to get a better night's rest, whether you have insomnia or are just going through a bout of stress. Read on to learn more!
What is Melatonin, and How Does it Affect Sleep?
Melatonin is a hormone released in our bodies by the pineal gland in response to darkness and is our body’s way of helping to promote a restful night’s sleep. It helps regulate what is sometimes referred to as our sleep-wake cycle, circadian rhythm, or the human body’s internal clock.
The circadian rhythm is impacted by light. During the day, light helps promote wakefulness, while darkness encourages melatonin release, which helps us sleep. When the circadian rhythm is working properly, it results in a regular sleep cycle and restful, restorative sleep.
When this cycle is out of balance, sleep problems and even insomnia can result. Other everyday things that negatively affect sleep quality include caffeine, having an inconsistent sleep schedule, and too much artificial light (including light from tv and mobile phones.) For this reason, some people seek out relief from their sleep problems by taking melatonin supplements.
Melatonin supplements have mixed results in studies but appear to be relatively safe for short term use to help with sleep problems or re-adjust the sleep schedule. According to results from this study, it may even help night owls push back their sleep schedule to an ideal time for their lifestyle.
According to the National Center for Complementary and Integrative Health, or NIH, “Melatonin supplements may help with certain conditions, such as jet lag, delayed sleep-wake phase disorder, some sleep disorders in children, and anxiety before and after surgery.”
If you are curious to learn more about melatonin supplements and how they may help with jet-lag, insomnia, and sleep, this review goes over the results of many studies in this area. In particular, the review stated that taking melatonin for insomnia showed positive effects.
What is CBD?
CBD or cannabidiol is a naturally occurring phytocannabinoid present in the hemp plant. Hemp Extract or Hemp Oil, not to be confused with Hemp seed oil, comes from the hemp plant’s leaves and flowers. Hemp is high in CBD, which is non-psychoactive, unlike THC.
CBD has shown promise for many uses in both research studies and as anecdotally reported by CBD users. Some of these possible uses include CBD as part of a stress management routine, CBD for pets, and CBD for bedtime. Read on to learn more about how CBD may help a better night’s sleep.
Does CBD Help with Sleep?
Many users of CBD have reported that CBD helps them get a better night’s sleep, but you might be wondering what the current research says about this. So far, it is believed that cannabidiol (CBD) interacts with the endocannabinoid system. Although it has only recently been discovered, the endocannabinoid system is thought to regulate mood, sleep, and even circadian rhythms.
Although the research on CBD and sleep is in the early stages, many studies are available on this subject. Just remember, CBD is not intended to treat or cure any disease and is meant to be used in conjunction with a healthy lifestyle and communication with your doctor. Read on to review some key points from research around CBD and sleep.
CBD and Sleep Research
- A 2017 review around Cannabis, Cannabinoids, and Sleep revealed that “low doses of CBD have been shown to be stimulating.” It also found by contrast that “medium- and high-dose CBD is sedating and has been examined in the context of a number of sleep disorders including insomnia.” Further, this review suggests the potential that medium to high doses of CBD may increase total sleep percentage, or total amount of sleep when CBD is taken regularly as part of a nighttime routine.
- A 2019 study was conducted on 72 adults between the ages of 18 and 70 years of age who reported anxiety or sleep problems. Patients were given between 25 and 75 mg of CBD per day for up to two months. According to the study, after the first month of CBD treatment, 79.2% experienced an improvement in anxiety, while 66.7% experienced improved sleep. According to the study, “CBD was well tolerated, with few patients reporting side effects.”
- A 2013 study published in the Journal of Psychopharmacology was conducted on rats. The rats received between 2.5 mg and 40 mg CBD during light and dark periods of the day for four days. The study found that “During the light period of the test day, the total percentage of sleep significantly increased in the groups treated with 10 and 40 mg/kg of CBD compared to placebo.” Overall the study found that CBD appears to increase total sleep time.
So, does CBD help with sleep? Early research shows promise for the future. Although many users of CBD have reported that CBD helps them relax into a better night’s sleep, it is not known precisely why this is. From the studies above, it is possible that CBD eases stress and relaxes the body in a way that could contribute to a better night’s sleep.
Is CBD Safe?
Cannabidiol is generally safe and well-tolerated in humans, and no physical dependence effects have been reported, according to the World Health Organization (WHO). Much more research is needed into CBD’s long-term side effects; however, short term use is considered safe in healthy individuals.
CBD is not intended to treat or cure any diseases. If you have any health concerns or chronic conditions, talking to your doctor is especially important when considering CBD. CBD may interact with certain medications. If you would like more information about CBD, possible side effects, and medication interactions, please visit the FDA’s website and speak to your doctor.
Can CBD and Melatonin be combined?
There is no major research so far around whether CBD and melatonin can be combined to benefit sleep. However, each had shown potential for helping with sleep in recent studies. You might consider trying each on their own before combining these two natural substances to determine best effects.
When looking for a better night’s sleep, there are also many holistic options and healthcare options to consider. Getting more exercise, more light early in the day, and settling down for sleep at the same time every night may help with sleep difficulties.
Are you looking to try CBD for relaxation and tense muscles? Read on to learn about a few of our favorite Strength of Hope Products.
CBD for your Nighttime Routine
At the end of the night, most people just want to relax, get a good night’s sleep, and start fresh again the next day. If you are looking for something to add to your nighttime routine, Strength of Hope has a number of options that may work for you.
If you are looking to increase your feeling of full-body wellness, you might try our original CBD Oil. It’s simple to take by mouth and is excellent for micro-dosing for daily energy or to take in larger amounts for nighttime relaxation. Our CBD Tincture comes with 500 mg, 1000 mg, or 2500 mg CBD per one-ounce bottle.
If you are looking for an even more convenient option for throughout the day, look no further than our CBD mints. They are great to have on hand in a small, sliding-tin container, which you can stash in a pocket, purse, or even your glove box, so no matter where you sleep, you can take CBD with you. CBD mints come in two delicious flavors: peppermint and cinnamon. CBD mints also come in three different strengths; 10 mg, 20 mg, and 40 mg CBD per mint for a consistent dose every time.
If you are looking for more topical, targeted relief with a dose of aromatherapy, you might try our CBD Roll-on. Our CBD Roll-On is blended with our premium CBD Hemp Extract as well as a soothing mix of Lavender, Arnica, and Tea Tree for nighttime relief. The roller-ball applicator also allows the formula to glide on smoothly and makes this topical a mess-free option.
Questions About CBD?
If you are curious to learn more about hemp, CBD, and our products, our “Learn” tab is a great place to start. For newcomers to CBD, you might begin with a brief introduction to Hemp and CBD. Beginners may also enjoy our Beginner’s Guide to familiarize themselves with our products. Check out Part One for CBD taken by mouth or Part Two for CBD Topicals.