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Sleep disorders affect up to 70 million Americans.
Getting deep and restful sleep nowadays is a big challenge.
We’re overloaded with too much information daily, our attention gets scattered, and the amount of stress some people experience every day is just toxic — both literally and metaphorically.
Most people turn to over-the-counter (OTC) supplements and meds to improve their sleep quality, but depending on synthetic aids on a regular basis just to function normally throughout the day seems counterintuitive.
This is where CBD oil may come in handy.
Don’t get me wrong, CBD oil for sleep isn’t some kind of an overnight fix to your problems, but it’s a highly versatile tool that can help you manage sleeping patterns and take much stress off your mind.
In this article, we’ll shed light on how CBD can help you improve sleep quality and give you a nighttime CBD recipe to promote sleep.
What Causes Sleeping Difficulties
Sleeping difficulties appear when you experience trouble sleeping at night. It may be just difficult for you to fall asleep, or you may wake up several times at night.
Sleep deprivation negatively impacts your physical and mental health. Not only do you lose on daily performance, but chronic lack of sleep may also trigger a range of other health issues, such as trouble with focus, frequent headaches, lower metabolism, and more.
Sleeplessness can derive from many factors, including sleeping habits, lifestyle choices, and medical conditions.
Sleeping difficulties may also be caused by excessive stimulation before bedtime (exercising, watching TV, playing video games), consuming too much caffeine, or being constantly exposed to noise.
Insufficient amounts of sleep at night increases the risk of early death. Telltale signs of problems with sleep include:
- Daytime fatigue
- Excessive sleepiness
Long-term Consequences of Sleep Disorders
Missing out on the recommended 8 hours of sleep nightly may leave a serious mark on your health. It impairs your cognitive performance and puts your physical health in danger. Researchers have linked poor sleep with an abundance of health problems, from obesity do a weakened immune function.
Here some of the most common long-term consequences of sleeplessness:
- Lack of alertness
- Low sex drive
- Memory impairment
- Mood swings
- Poor balance
- Risk of diabetes
- Risk of heart disease
- Weakened immunity
- Weight gain
What is Cannabidiol (CBD) Oil?
CBD oil is a cannabis extract that contains high levels of CBD (cannabidiol). It may take many forms, from traditional oil to capsules, e-liquids, edibles, and topical products.
I addition to the CBD, oils contain a range of minor cannabinoids and other naturally occurring phytonutrients from hemp — such as terpenes and flavonoids.
These compounds are extracted from the hemp plant using some method of extraction — most often CO2 or alcohol — and then suspended in a carrier oil for improved absorption; this can be MCT oil or hempseed oil.
In its classic form, CBD oil is used sublingually, meaning you need to place a few drops of the oil beneath the tongue and wait until it absorbs through the tongue’s capillaries.
How Does CBD Oil Work for Sleep
One way CBD may benefit people with sleeping difficulties is by reducing the amount of anxiety and improving stress management.
The Anxiety and Depression Association of America (ADAA) estimates that anxiety disorders are notorious in a wide range of sleep abnormalities and disorders, including insomnia, which is the most severe form of sleep deprivation.
In a three-month study published in The Permanente Journal, researchers analyzed health records of 72 subjects who were given CBD for anxiety and poor sleep. The study found that anxiety levels in both groups dropped substantially over the period of CBD administration.
For those experiencing sleep problems, the researchers noted improvements in their sleep patterns in the first month of the study.
Other studies have shown that CBD oil increases the duration of the “deep sleep stage” — the one when our body regenerates — while reducing the amount of REM sleep, the stage responsible for dreams.
People who dream less achieve a better quality of sleep. Their memory improves and symptoms of depression may start to become milder. Consequently, using CBD oil for sleep may result in a natural improvement of your sleeping habits.
How Much CBD Oil Should You Take for Sleep?
Dosing CBD oil for sleep might be difficult because low and high doses tend to give different effects.
For instance, low doses of CBD oil boost daily alertness. Our state of alertness during the day is key for achieving a healthy sleep-wake cycle.
Higher doses, on the other hand, promote sedation by lowering blood pressure and making the user feel slightly sleepy.
That being said, you can use lower doses of CBD in the morning — and save the higher dose for bedtime.
There’s no definite effective dose of CBD, so you’ll need to experiment with different dosages and monitor the effects to reach the sweet spot.
We’ve prepared a table with the recommended dosages for different effects based on body weight. You can use it as a general point of reference:
|Weight (in lbs)||Mild Effects||Moderate Effects||Strong Effects|
|< 130 lbs||11 mg||12–14 mg||15–17 mg|
|130–230 lbs||18 mg||19–23 mg||24–27 mg|
|> 230 lbs||23 mg||24–30mg||31–45 mg|
A Nighttime CBD Recipe to Promote Sleep
If you don’t like the distinct taste of natural CBD oil but you want to use it for sleep aid due to satisfying results, we’ve prepared a tasty and simple juice cocktail made of tart cherries — a natural source of melatonin — a valerian root (a centuries-long remedy for sleep) and, of course, CBD.
Here’s what you need for this potent nightcap:
- 1 cup of juice from tart cherries
- 1 cup of white grape juice
- ½ dropper of valerian root tincture
- Your effective dose of CBD oil
The recipe is easy as a walk in the park. Simply mix all ingredients in a blender and mix them thoroughly to a smooth and uniform consistency. Drink it before bed and enjoy better sleep at night!
Does CBD oil help you sleep better? Share your stories in the comments below!