Cannabidiol (CBD) has become increasingly popular as a sleep aid. But with so many CBD products on the market, how do you know how much to take? Here’s a guide to help determine the optimal CBD dosage for sleep.
What is CBD?
CBD is one of over 100 active compounds called cannabinoids found in the cannabis plant. Unlike tetrahydrocannabinol (THC), the cannabinoid that causes the “high” associated with marijuana, CBD is not psychoactive. This makes CBD an appealing option for those looking for the potential benefits of cannabis without the high.
CBD interacts with the body’s endocannabinoid system, which regulates functions like sleep, appetite, pain, and immune response. Early research suggests CBD may improve sleep in several ways:
- Reducing anxiety
- Regulating circadian rhythm
- Relieving pain
- Decreasing symptoms of REM sleep behavior disorder
However, more research is still needed to better understand CBD’s effects on sleep.
CBD Dosage for Sleep
There is no universally recommended dosage for CBD. The optimal amount varies based on several factors, including:
- Individual body chemistry
- Concentration of CBD
- Severity of sleep issues
- Body weight
It’s best to start with the lowest recommended dosage and gradually increase it until the desired effects are achieved. When using CBD for sleep, most people find a dose between 25-175 mg taken 30 minutes to 2 hours before bedtime to be effective.
General CBD Dosage Guidelines
| Body Weight | Mild Effects | Moderate Effects | Strong Effects |
|---|---|---|---|
| Less than 130 lbs | 11-17 mg | 18-27 mg | 28-45 mg |
| 130-230 lbs | 18-27 mg | 29-45 mg | 45-60 mg |
| More than 230 lbs | 27-45 mg | 45-60 mg | 60-90 mg |
These general guidelines provide a starting point when finding your optimal CBD dosage for sleep. But it’s important to monitor your individual response and adjust accordingly.
Factors that Influence CBD Dosage
Several key factors influence how much CBD is needed to help with sleep:
Concentration
CBD concentration varies greatly across products. Hemp-derived CBD oils typically provide 3-30 mg CBD per serving. Higher concentrated CBD oils can provide 50 mg per serving or more.
Higher concentrations allow you to take a smaller volume to achieve the desired dosage. But high-concentration CBD can also increase risk of side effects.
Body Chemistry
Differences in genetics and endocannabinoid tone cause people to respond differently to the same CBD dosage. Some need more, some need less for the same effects.
Metabolism, weight, diet, exercise, hydration levels, and other lifestyle factors also influence CBD response.
Severity of Sleep Issues
Those with mild insomnia or sleep disturbances may benefit from a lower CBD dose taken 30 minutes before bed. Those with more severe disorders like sleep apnea or restless leg syndrome may need higher doses taken 1-2 hours before bed to feel an effect.
Delivery Method
Bioavailability, or how much CBD is absorbed into the bloodstream, varies based on how it is consumed. Inhalation and sublingual tinctures have higher bioavailability than edibles and capsules. A lower dose may be needed for delivery methods with higher bioavailability compared to those with lower.
CBD Dosage for Different Sleep Disorders
Here are some general dosage recommendations based on the type of sleep disorder:
Insomnia
25-175 mg taken 30 minutes to 2 hours before bed. Start with a low dose around 25 mg first.
Sleep Apnea
Take up to 175 mg 90 minutes before bed. Higher doses taken well before bedtime are recommended to counterbalance sleep apnea symptoms.
Restless Leg Syndrome
40-150 mg taken 1-2 hours before bedtime. The symptoms of restless leg syndrome typically begin to manifest as sleep approaches.
REM Sleep Behavior Disorder
25-150 mg taken 90 minutes before bed. Slow-release capsules or edibles are recommended for sustained effects.
Delivery Methods for Sleep
CBD is available in various forms, each with their own advantages:
Oils and Tinctures
CBD oils and tinctures provide a highly concentrated form of CBD in an oil base. They have high bioavailability when taken sublingually. Effects are felt within 30 minutes and typically last 4-6 hours.
Capsules
CBD capsules provide premeasured doses in an easy-to-consume form. However, they have lower bioavailability than oils taken sublingually. Effects may take 1-2 hours to onset and last 4-6 hours.
Edibles
CBD edibles like gummies also provide a premeasured dose, but have delayed onset and last longer effects. They are an option for those wanting sustained CBD release through the night.
Vaping
Inhaling vaporized CBD oil provides the fastest effects, within 5-15 minutes. However, the effects also fade faster. Vaping allows adjusting CBD dosage easily by taking more or fewer puffs.
Start Low and Go Slow
When first using CBD for sleep, experts recommend starting with a low dose around 25 mg and increasing gradually every 3-4 days by 25 mg until the optimal dosage is found. It can take up to a month to find the dosage that works best for your individual needs.
Be patient and do not increase the dosage too quickly. Take note of any side effects and adjust the amount or timing accordingly.
Talk to Your Doctor
While CBD is generally well-tolerated, it can interact with certain medications. It’s important to discuss using CBD with your doctor, especially if taking sedatives, SSRIs, or any cardiac medications.
Your doctor can also help determine if CBD is appropriate for your sleep issues or if an underlying condition needs to be addressed first.
Monitor Effects Closely
When starting to use CBD for sleep, keep track of timing, dosage, and effects in a journal. Note how long it takes to fall asleep, sleep duration, and sleep quality. This helps determine optimal dosage and timing.
Be consistent when taking CBD each night to properly assess its effects.
Use it for at Least One Month
The effects of CBD build up over time. It can take several weeks of consistent use for sleep benefits to become apparent. Give CBD 1-2 months before deciding if it’s working for you.
Combine it With Other Relaxation Techniques
While CBD can promote sleepiness at night, it’s most effective when combined with proper sleep hygiene. Practices like limiting screen time before bed, keeping a regular sleep-wake cycle, avoiding caffeine in the evenings, and managing stress can all enhance CBD’s sleep benefits.
Consider Broad or Full Spectrum CBD
Broad and full spectrum CBD contain other cannabinoids and terpenes alongside CBD that generate an “entourage effect.” This synergistic interaction enhances CBD’s benefits. However, THC-containing full spectrum products could produce intoxicating effects.
Are There Side Effects?
CBD is considered safe and tolerated well by most people. However, possible side effects can include:
- Drowsiness
- Dizziness
- Diarrhea
- Changes in appetite
- Mood changes
Higher doses increase the risk of side effects. If any intolerable side effects occur, reduce the CBD dosage or discontinue use.
Avoid Low Quality CBD Brands
Due to lack of regulation, some CBD products contain contaminants or THC levels higher than the legal limit. Only purchase CBD from reputable brands that provide third party lab test results.
Consider Your Needs and Preferences
Those who want fast acting effects may prefer vaping CBD, while capsules or edibles are better for sustained release. Determine what works best for your situation.
Be Cautious When Taking Other Medications
CBD can potentially interact with many medications. Consult your doctor before using CBD, especially if taking sedatives, SSRIs, blood thinners, or cardiac medications.
Talk to an Expert
Pharmacists and cannabis clinicians can provide guidance on using CBD safely and effectively, especially for managing chronic health conditions. They can also help adjust dosages and recommend reputable brands.
Consider Adding Small Amounts of THC
Some find that adding a small amount of THC to their CBD enhances sleep benefits by improving relaxation. However, THC could cause next day drowsiness. Only use THC-containing products legally and responsibly.
Take it Every Night
Consistency is key for seeing CBD’s full effects. Take it every night at the same time, at least an hour before bed for best results.
Be Patient
It can take time when finding the right CBD dosage and routine that works for your needs. Be patient and stick with a protocol for at least 1-2 months before changing approaches.
Conclusion
When using CBD for sleep, it’s best to start low (around 25 mg) and go slow in increasing dosage. Give it at least a month of consistent use to determine effectiveness. Consider mixing delivery methods for sustained benefits. Combine CBD with proper sleep hygiene and speak with a doctor or expert to find the right protocol tailored to your needs.
While research on CBD for sleep is still emerging, many find it helps support more restful sleep naturally. Pay close attention to your individual response and adjust CBD dosage and timing accordingly to determine what works best for you.
