You may have heard the term self-care used more frequently in recent years. Often used to combat the adverse effects of burnout, overwork, and declining health, self-care can encompass a variety of practices aimed at nurturing mental, emotional, and physical well-being. Self-care is an opportunity for us to reconnect with ourselves and our values, allowing us to build stronger, more resilient relationships with others.

Explore the Importance of Sleep Health

Better sleep helps us lead better lives - and knowing how and why we sleep can get us one step closer to achieving a good night’s rest. The following content will help you gain practical knowledge on sleep health from experts in the field and learn how to spot potential signs of a sleep disorder within yourself, your family members, and your friends. By exploring how sleep health aligns with your overall well-being and how CBD and THC aid the body and mind in relaxing, you can start taking the steps to getting good, quality sleep.

If you’re desperate for quality sleep, you’re not alone: About 70 million U.S. adults suffer from chronic sleep problems, according to the Centers for Disease Control and Prevention (CDC).

While vast resources are available to help improve sleep—from supplements and medications to sleep coaches and high-tech gadgets—researchers are considering cannabidiol (CBD) as an alternative.

The Endocannabinoid System and Sleep

Understanding the endocannabinoid system (ECS) is essential to understanding the effect CBD may have on sleep. The word “cannabinoid,” contained within the name of the system, refers to the active constituents of the cannabis sativa plant that impact the ECS.

“The endocannabinoid system is a complex neurochemical network in the body that regulates various bodily functions, including emotions, pain, and sleep,” says Chantel Strachan, M.D., a board-certified internal medicine physician and headache specialist at Columbia Doctors and Columbia University Irving Medical Center in New York. While the body naturally releases endocannabinoid molecules, external sources of cannabinoids, such as CBD, can affect the body via the ECS, she adds.

The hypothalamus—which plays a significant role in the ECS—impacts sleep regulation, says Daniel Whitelocke, M.D., owner and CEO of Ozark MMJ Cards, an Arkansas service that helps qualified patients obtain medical marijuana cards. “The hypothalamus, a peanut-sized structure buried deep in the brain, is enriched with cannabinoid receptors and governs the circadian rhythm of our sleep-wake cycle,” he says. Circadian rhythms are 24-hour cycles that, among other functions, help our bodies fall asleep at night and wake up in the morning, and research suggests the ECS factors into that cycle.

How Can CBD Benefit Sleep?

CBD is the second most abundant compound in the cannabis sativa plant, and many studies suggest it may indirectly benefit sleep. In fact, CBD—which doesn’t cause the intoxicatingly psychoactive “high” associated with delta-9 tetrahydrocannabinol (THC)—might help people with different sleep disorders, including insomnia and restless leg syndrome, as well as other conditions known to negatively impact sleep, according to research.

For instance, CBD may help people relax by easing anxiety and pain, two factors that may make it difficult for someone to fall or stay asleep, says Dr. Strachan.

Insomnia

The hypothalamus plays a role in several sleep-related functions, including regulating body temperature and synchronizing sleep patterns. CBD can help people with insomnia because it works with the hypothalamus to regulate stress, says Dr. Whitelocke. “Insomnia results from an overactive stress reaction that’s spilling into a rest time when we’re not trying to process conscious trauma,” he adds. “CBD can suppress this dysregulated cycle of stress hormone overactivation and equalize the sleep and wake rhythm through counteracting hormones.”

In a study examining the effects of cannabis on insomnia, researchers found CBD more effectively decreased symptoms of insomnia than delta-9 THC, which is the most abundant active constituent in the cannabis sativa plant that has an intoxicatingly psychoactive effect.

Circadian Rhythm Disorders

Circadian rhythm disorders, also known as sleep-wake cycle disorders, occur when the body’s internal clock, which dictates when you fall asleep and when you wake up, is misaligned with your environment. Circadian rhythm disorders can develop when there are changes in sleep habits, often due to travel or work, or as a byproduct of a medical condition, aging, or genetics.

CBD may improve both the quality and quantity of sleep by ensuring the body progresses through the normal stages of sleep and REM sleep without undue interruption, which would help people with circadian rhythm disorders, says Dr. Whitelock. “CBD’s action on cannabinoid receptors initiates a cascade of events that culminates in a more natural timing of sleep relative to the diurnal rhythm of night and day,” he explains. However, more research is needed.

CBD can be especially helpful for people like nurses who experience circadian rhythm disorders due to shift work, where sleep windows change depending on a person’s work schedule.

Anxiety

Many studies have found CBD to be a potential treatment for anxiety disorders. While more research is needed, studies link CBD use to improved sleep due to its ability to decrease anxiety.

“CBD’s well-established role in reducing anxiety—without causing stony lethargy that can accompany THC products—makes it an ideal tool to calm intrusive thoughts before laying down to sleep,” says Dr. Whitelocke. More specifically, CBD acts on the endocannabinoid receptors in the limbic system—a set of brain regions known to play a role in many important functions, including the regulation of emotions, storage of memories, sexual arousal, olfaction (or our sense of smell), and forming of learning patterns. When the limbic system is out of equilibrium, such as when an intrusive memory leads to anxiety and insomnia, CBD activates the ECS to help repress that memory and, consequently, facilitate sleep. “By restoring hormone balance,” says Dr. Whitelocke, “CBD acts as the great equalizer.”

Potential Risks of Using CBD for Sleep

While Dr. Whitelocke and Dr. Strachen both say CBD is a low-risk intervention and drug interactions with CBD products are rare, it’s important to talk to your doctor before starting a CBD regimen, as it may increase liver enzymes in people who take medications metabolized by the liver.

Such medications include:

• Statins
• Anti-inflammatories (including ibuprofen and naproxen)
• Certain anti-hypertensive medications
• Blood thinners

Also, some research suggests that THC may cause sleep disturbances. Because many CBD products do contain THC, even at low levels, this is something to consider when speaking with your doctor.

Legality

The 2018 Farm Bill made hemp-derived CBD products containing less than 0.3% THC by dry weight legal. However, ease of access to CBD varies depending on where you live. In some states, CBD is available to purchase and possess, but in others, CBD products are less accessible.

“CBD-containing products are increasingly available without a prescription,” says Dr. Strachan. “However, they are not regulated by the FDA for sleep.” While the FDA does attempt to monitor for companies illegally marketing and selling CBD, over-the-counter CBD products do not need to be FDA-approved.

Should You Use CBD for Sleep?

Ultimately, the choice to use CBD for sleep is between you and your healthcare provider. Some reasons to consider CBD for sleep include wanting to try a plant-based option or seeking an alternative to conventional treatments that haven’t been effective, says Dr. Strachan.

CBD is a safe alternative to prescription sleep medications, adds Dr. Whitelocke. “Especially when you consider the relatively low toxicity of CBD products,” he says, “using CBD for sleep is a wise alternative for almost anybody seeking to improve the quality and quantity of restorative rest.”

You can find CBD in several delivery forms, including capsules, gummies or edibles, tinctures, and topical products like patches, sprays, creams, and more.

Gummies for Sleep: A Popular Choice

Buy Delta-9 THC & CBD Gummies

Gummies for Sleep have become increasingly popular due to their convenience, taste, and effective delivery of CBD. CBD gummies for sleep are easy to consume and offer a consistent dosage, making them a preferred choice for many. Additionally, the combination of CBD and THC in some gummies provides a balanced effect that can promote relaxation and enhance sleep quality without the high typically associated with THC alone.

Using CBD gummies for sleep ensures that the body gets a steady release of CBD throughout the night, helping maintain a prolonged sense of calm and relaxation. This makes them an ideal option for those struggling with anxiety-induced insomnia or other sleep disorders. Moreover, the presence of THC in these gummies can contribute to a deeper and more restful sleep by enhancing the natural sleep-wake cycle.

The Take-Home Message

The use of CBD and THC gummies for sleep represents a promising avenue for those seeking to improve their sleep quality naturally. By understanding the role of the endocannabinoid system and the benefits of CBD and THC, individuals can make informed decisions about their sleep health. Always consult with a healthcare provider before starting any new supplement regimen and consider the potential risks and legal aspects associated with CBD products. With the right approach, CBD and THC gummies can be a valuable tool in achieving better, more restful sleep.