How much CBD should I take to help me sleep?

Many people say CBD helps them get a good night’s sleep, but here’s a few things you should know.

Sleep is in short supply at the moment; despite guidelines advising that healthy adults should aim for between seven and nine hours, previous studies have shown that, on average, Brits are only getting around six hours and twenty minutes. 

Many people have found that using CBD can help them sleep, or at least quell the anxiety that may be stopping them dropping off.

A study from 2019 looked at 72 subjects, with 47 experiencing anxiety and 25 experiencing poor sleep. The subjects were each given 25mg of CBD in capsule form each day. In the first month, 79.2 per cent of the patients reported lower anxiety levels and 66.7 per cent reported better sleep.

But where to start with using CBD for a good night’s sleep? Here are some pointers…

How does it work?

It is worth noting that most evidence for CBD aiding sleep is anecdotal; without controlled studies, it is difficult to tell whether CBD is truly acting alone to induce sleep. It is also unclear whether cannabis is helping someone sleep, or simply easing the symptoms that are stopping them sleeping.

Another fact to be aware of is that many high-CBD strains often contain myrcene, a terpene that is said to be sedating. Although controlled studies on humans are lacking, myrcene’s sedative effects are well established in the animal literature, and for centuries, herbalists have been using hops as a human sleep aid – which also have high myrcene levels.

Furthermore, little research has been done into isolated CBD as a sleep aid. Instead, researchers have looked at CBD in conjunction with other cannabinoids like THC – which is known to have a sedative effect.

Start low

Whatever you’re using CBD for, it’s important to start low and go slow, and sleep is no exception. 

A good place to start is with 10 to 20mg a day. First-timers should start with this dose for a week to ensure that it is well-tolerated with no unwanted effects or an allergic reaction.

If this doesn’t feel like it’s working, try upping the dose by 5mg a week until you hit the sweet spot – it is thought that 25mg a day is a realistic goal for treating insomnia. 

Before you start tinkering with dosage, it is also a good idea to assess any other contributory factors in how your body may respond to CBD, such as your weight, your metabolism and your general health.

How to take it

One of the most common ways to take CBD is as an oil, where the remedy is mixed with some type of carrier oil, such as coconut oil. Other, more recently-developed, products include dietary supplements, foods, beverages, lotions, salves, and cosmetics. 

If you are looking for a general mood enhancer, a dietary supplement might be a good option, whereas if you’re looking to target a specific condition – such as insomnia – taking an oil, capsule or gummy might be a better way to obtain a higher, more concentrated dose.

There is even a range of CBD-infused bedding on the market, filled with microcapsules of CBD which burst throughout the night to continually release microdoses of the cannabinoid.

Whichever way you take it, CBD could be the answer to that elusive eight hours.