Reading Time: 9 Minutes
What’s inside?
- The Importance of Sleep
- Common Sleep Disorders
- Conventional Treatments for Sleep Disorders
- What is CBD?
- Types of CBD Products
- The Benefits of Using CBD for Sleep
- The Drawbacks of Using CBD for Sleep
- Some Common-sense Bits
Sleep is one of the most essential functions for maintaining overall health and well-being. Yet, millions of people worldwide struggle with sleep disorders, including insomnia, sleep apnea, restless leg syndrome, and more. This widespread issue has led many to seek alternative remedies beyond traditional pharmaceutical solutions. Among these alternatives, CBD (cannabidiol) has emerged as a popular option.
But what is CBD and is it really an effective way to improve sleep?
Before exploring the relationship between CBD and sleep, however, it is probably a good idea to look at the basics of sleep and the common disorders that many of us face on a nightly basis.
The Importance of Sleep
Sleep is a complex biological process that involves different stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep. Each stage serves a crucial role in physical restoration, brain function, emotional regulation, and immune system support. Lack of quality sleep can lead to a host of issues such as impaired cognitive abilities, weakened immune function, mood disturbances, and even increased risk of chronic conditions like heart disease, diabetes, and obesity.
Common Sleep Disorders
Sleep disorders are conditions that affect our ability to sleep well on a regular basis. The most common sleep disorders include:
- Insomnia: Difficulty falling or staying asleep.
- Sleep Apnea: Interrupted breathing during sleep, leading to poor sleep quality.
- RLS (Restless Leg Syndrome): Uncomfortable sensations in the legs, leading to an irresistible urge to move them, often disrupting sleep.
- Narcolepsy: Excessive daytime sleepiness and sudden sleep attacks.
Conventional Treatments for Sleep Disorders
Conventional treatments for sleep disorders often involve lifestyle changes, CBT (cognitive behavioural therapy), and prescription medications like benzodiazepines, non-benzodiazepine sleep aids, and melatonin supplements. However, these treatments are not always effective for everyone and can have side effects, leading many to explore alternative options like CBD.
What is CBD?
CBD is only one of 113 cannabinoids found in the cannabis plant. Unlike THC (tetrahydrocannabinol – another one too big for Scrabble), which is the psychoactive bit in cannabis, CBD does not produce a ‘high’. Instead, it interacts with our body’s complex cell-signalling system to help regulate various functions, including sleep, mood, appetite, and pain.
It also appears to be sold for several other unproven therapeutic goals. In some ways it seems to be marketed as a modern-day Snake Oil.
In many places Vape & CBD shops have become a thing. This seems akin to a furniture shop selling ice-cream, so it’s still prudent to be cautious on why you would hand over your hard-earned cash for this stuff… and does the person selling you it really know what they are doing?
The main point to highlight here is that CBD on its own isn’t the same as smoking or eating cannabis. If the state-changing THC bit is missing you are not going to be messing with your mind.
One word of caution here though, while having CBD in your system is unlikely to cause any problems as part of a drug-test, such as a police roadside test, having THC in your system almost definitely will. Another reason for being careful what you buy and who you buy it from.
Types of CBD Products
CBD is available in various forms, including:
- CBD Oil/Tinctures: Liquid form of CBD, typically taken under the tongue.
- CBD Capsules: Pre-measured doses of CBD in pill form.
- CBD Edibles: CBD-infused foods, such as gummies or chocolates.
- CBD Topicals: Creams or balms applied directly to the skin.
- CBD Vape Products: Inhaled CBD, providing quick absorption.
The Benefits of Using CBD for Sleep
Potential to Reduce Anxiety and Stress
One of the primary reasons people turn to CBD for sleep improvement is its potential to reduce anxiety and stress, two major contributors to sleep disturbances. Research suggests that CBD may have anxiety-reducing properties, which could help individuals relax and prepare for sleep. For instance, a 2019 study published in The Permanente Journal found that 79.2% of participants reported decreased anxiety and 66.7% reported improved sleep after using CBD for one month.
Potential to Improve Sleep Quality
CBD's interaction with our body clock, which governs sleep-wake cycles, has been shown to help some patients stabilise sleep patterns and promote deeper, more restful sleep.
Pain Relief
Chronic pain is another common factor that disrupts sleep. CBD has been studied for its pain-relieving properties, which may help individuals with conditions like arthritis, fibromyalgia, or migraines achieve better sleep by alleviating pain. A review published in Frontiers in Pharmacology in 2018 highlighted CBD's potential to reduce chronic pain, which in turn could lead to improved sleep.
Minimal Side Effects Compared to Traditional Sleep Medications
Many traditional sleep medications come with side effects such as grogginess, dependence, and withdrawal symptoms. In contrast, CBD seems to be generally well-tolerated with few reported side effects. Common side effects, when they do occur, are typically mild and may include dry mouth, dizziness, and changes in appetite or weight.
Potential to Address REM Sleep Behaviour Disorder
REM sleep behaviour disorder is characterised by the acting out of dreams during REM sleep, often leading to disrupted sleep and potential injury. Some studies suggest that CBD may help reduce the frequency and severity of RBD symptoms, improving overall sleep quality.
Non-Psychoactive and Legal in Many Regions
Because, unlike THC, CBD does not produce a psychoactive effect, making it a more appealing option for those seeking the therapeutic benefits of cannabis without the ‘high’. Due to this, CBD is legal in many places, making it more accessible to those who want to explore its potential sleep benefits.
The Drawbacks of Using CBD for Sleep
Limited and Mixed Research
While there is promising research on CBD's potential to improve sleep, the evidence is still limited and mixed. Most studies are small-scale, and more extensive clinical trials are needed to fully understand CBD's effects on sleep. Some studies suggest that CBD may be more effective for improving sleep when used in conjunction with other cannabinoids, like THC, or that its effects may vary depending on the dosage and the individual's specific sleep issues.
Potential Interactions with other Medications
CBD can interact with certain medications, potentially altering their effectiveness or leading to adverse effects. For instance, CBD may interfere with the metabolism of medications like blood thinners, anti-depressants, and anti-epileptics. This interaction could lead to either increased side effects or reduced benefits of the other medications.
Variable Quality and Potency of CBD Products
The CBD market is largely unregulated, leading to significant variability in the quality and potency of products. Some products may contain less CBD than advertised, while others may contain harmful contaminants like pesticides, heavy metals, or synthetic cannabinoids. This is a real buyer-beware situation. If you go down this rabbit-hole, the need to be cautious and select products from reputable sources seems the right way to go.
Dosing Challenges
Finding the right dosage of CBD for sleep can be challenging. It can vary hugely depending on factors such as body weight, metabolism, the severity of sleep issues, and the form of CBD used. Some individuals may require higher doses to experience benefits, while others may find lower doses are good enough. Moreover, the optimal dosage for sleep improvement is still not well-established in scientific studies, leading to a trial-and-error approach for many users.
Potential for Dependency and Tolerance
While CBD is not considered addictive, there is potential for it to become a habit. Using it on a long-term basis as a sleep aid could result in it becoming a hard habit to break.
Additionally, there some claims suggesting tolerance to CBD's effects may develop over time, requiring users to increase their dosage to achieve the same results. If true, this could lead to increased costs and potential side effects.
Possible Side Effects
Although CBD is generally well-tolerated, some users may experience side effects, particularly at higher doses. These side effects may include:
- Dry Mouth: CBD may reduce saliva production, leading to a dry mouth sensation.
- Dizziness or Light-headedness: Some users report feeling dizzy or lightheaded after taking CBD, which could be related to its effects on blood pressure.
- Gut Issues: In some cases, CBD may cause gastrointestinal discomfort, such as diarrhoea or nausea.
- Changes in Appetite or Weight: CBD can affect appetite, leading to either increased or decreased hunger, and may also cause changes in weight.
Legal and Regulatory Concerns
While CBD is legal in many places, it is not legal everywhere. The regulatory landscape can be complex and confusing. If you go down this route, it seems sensible to understand the legal stance wherever you intend to use it… or even travel with it.
Having a sniffer-dog earn a biscuit by putting you in the frame isn’t the best way to enter a new country.
Negative Impact on Sleep
While some studies suggest that CBD can improve sleep quality, there is also evidence it may mess around with your sleep flow, particularly by reducing the amount of REM sleep. REM sleep is a crucial stage of sleep associated with dreaming, memory consolidation, and emotional processing. Reducing REM sleep could have negative consequences for cognitive and emotional health over time, although… to be clear… the jury still seems to be out on this one.
Some Common-sense Bits
If you are considering using CBD to improve your sleep, there are few common-sense bits that could prove useful...
Consult with a Healthcare Professional
Before starting any new supplement, including CBD, it is sensible to consult with a healthcare professional… especially if you are taking other medications or have underlying health conditions. A healthcare provider can help assess whether CBD is a suitable option for you and guide you on dosing and potential interactions.
Start with a Low Dose
When using CBD for sleep, the professional advice seems to be starting with a low dose and gradually increase it until the desired effects are achieved. This approach helps minimise the risk of side effects and allows you to find the most effective dose for the least amount of product.
Choose High-Quality Products
Given the potential for quality to be messed around with, it seems sensible to stick with CBD products from reputable brands that provide third-party lab testing. Some products labeled as "full-spectrum" or "broad-spectrum," may contain other beneficial cannabinoids and smells that can enhance CBD's effects.
Check and Adjust
If you don’t measure it, you can’t adjust it… at least not with any confidence. Keep track of your sleep patterns and any changes you notice after starting CBD. If you do not see improvements or experience side effects, you may need to adjust the dosage or try a different form of CBD.
Considering other factors that may be affecting your sleep – such as stress, diet, and lifestyle habits – may also prove helpful.
Consider Other Sleep Hygiene Options
While CBD may help improve sleep, it is not a substitute for normal good sleep hygiene routines. The basics always seem to be the same…
- Maintaining a regular sleep schedule
- Creating a comfortable sleep environment
- Limiting caffeine and alcohol intake
- Engaging in relaxation techniques, such as meditation or deep breathing exercises
So, CBD has emerged as a popular alternative for those seeking to improve their sleep without the use of traditional medicines. Its potential benefits, including anxiety reduction, pain relief, and minimal side effects, make it an appealing option for many. However, the research on CBD's efficiency for improving sleep is still in its early stages, and there are several drawbacks to consider, including potential issues with other drug combinations, variable product quality, and dosing challenges.
For those considering CBD for sleep, it is would seem sensible to approach its use with caution. Working with a healthcare professional who really understands the ins and outs of CBD and choosing high-quality products from reputable sources seems like a good start. Additionally, integrating CBD with other sleep hygiene practices may provide the best results for improving sleep quality and overall well-being… but it is still early days so nobody – including the CBD research professionals – appear to have all the answers.
As the scientific community continues to explore CBD's effects on sleep, more definitive answers will likely emerge, helping you make informed decisions about whether this can be a valuable tool in your sleep improvement toolkit.
Cheers,
Alan
P.S. I have taken to creating various bits on sleep and sleep apnea. If you would enjoy hearing more and find out where else you can find stuff like this, you can get my weekly Triple Whammy email, which has 3 short topics each week. Some written or recorded by me and others I’ve found out there in the strange world we live in.
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