CBD, or cannabidiol, is part of the cannabinoid family, the natural compounds found in the cannabis or hemp plant. It is too often confused with THC (tetrahydrocannabinol), another well-known cannabis compound.
Unlike THC, CBD does not exhibit any of the psychoactive effects responsible for the euphoric and addictive effects of cannabis consumption.
Although affected by the reputation of cannabis, CBD is sold over the counter. It is recommended for treating anxiety, pain, or sleep disorders.
It is available as infusions, oils, dried herbs, powder, capsules, and even topical creams.
If its use has become popular in recent years, what about its effectiveness on sleep? I answer the questions you have by analyzing the latest scientific studies on the subject.
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How does CBD affect sleep?
The endocannabinoid system
CBD is often used for its presumed ability to help with falling asleep.
More precisely, it would act on two levels: the endocannabinoid system (ECS) and on the neurotransmitters directly involved in sleep.
The body has an endocannabinoid system, composed of receptors and chemical molecules. They contribute to the body’s balance in terms of mood, stress, pain, etc.
However, some studies have shown that CBD increases the concentrations of the main cannabinoid molecule, anandamide (AEA). It also inhibits the enzyme that breaks it down, FAAH (Fatty Acid Amide Hydrolase).
AEA, which binds to CB1 receptors, influences mood and the sense of well-being. It would also have an effect on sleep cycles by inducing relaxation.
Sleep neurotransmitters
That’s not all, because CBD may also have an indirect effect on neurotransmitters outside the endocannabinoid system, which are involved in the regulation of sleep.
It could notably bind to serotonergic 5-HT1A receptors.
As a result? It promotes an increased release of serotonin, often called the happiness hormone. It is also involved in falling asleep and good sleep quality.
According to this study, it would also enhance GABA activity, an inhibitory neurotransmitter in the body, whose role is to reduce neuronal excitability and promote calmness and relaxation.
What does science say about the beneficial effects of CBD on sleep?
A lack of research
There are studies on the beneficial effects of CBD on sleep. But solid evidence remains limited due to the lack of research conducted.
The benefits of CBD on sleep onset are often observed as secondary findings during scientific research.
It seems essential to me to carry out new, larger-scale research. Longer, with a larger sample size, in order to obtain new answers regarding the benefits of this molecule.
Promising results
However, Shannon et al.’s team reported two promising findings in 2016 and 2019.
This case study showed that taking 25 mg of CBD per day improves the sleep of a young child suffering from post-traumatic stress disorder.
In a larger sample of 72 psychiatric patients, taking 25 mg/day of CBD orally improved the sleep score during the first month in 66.7% of them (48 patients).
Other studies, however, are more cautious about the effects of CBD in healthy individuals.
How to use CBD for better sleep?
The rate of CBD absorption and the duration of its effects vary depending on the formulation used.
For a fast-acting effect just before bedtime, I recommend:
- the vaporization of CBD leaves
- sublingual oil
- herbal teas
Alternatively, you can take slow-absorption forms such as gummies or capsules, whose effects are longer-lasting, which may be useful for people who experience nighttime awakenings.
In any case, CBD is not a medication and is not intended to replace a treatment. Before incorporating this type of product into your daily routine, talk to your treating physician to avoid any drug interactions or adverse effects.
Sources and scientific studies
- A narrative review of molecular mechanism and therapeutic effect of cannabidiol (CBD), Jiangling Peng et al., 2022
- The direct actions of cannabidiol and 2-arachidonoyl glycerol at GABAA receptors, T. Bakas et al., 2017
- Shannon S et al., Effectiveness of Cannabidiol Oil for Pediatric Anxiety and Insomnia as Part of Posttraumatic Stress Disorder: A Case Report, 2016
- Shannon S et al., Cannabidiol in Anxiety and Sleep: A Large Case Series, 2019
- Linares IMP et al., No Acute Effects of Cannabidiol on the Sleep-Wake Cycle of Healthy Subjects: A Randomized, Double-Blind, Placebo-Controlled, Crossover Study, 2018
