If you are interested in trying a CBD tincture for sleep, read on to find out how you can benefit from better sleep and tips for incorporating CBD into your bedtime routine.
Research into the medicinal benefits of CBD has exploded in recent years, showing that this compound helps treat inflammation, epilepsy, pain, and mental health, among other conditions. But can it help you sleep?
How Does CBD Improve Sleep?
Compounds in the cannabis plant (cannabinoids) affect the release of chemical messengers between nerve cells in the brain and body, changing the signals sent in the nervous system. In fact, the body naturally produces its own endocannabinoids, which are part of the endocannabinoid system (ECS). The ECS regulates the homeostasis in your body, keeping you in balance by monitoring functions like your mood, appetite, energy, and sleep/wake cycle. Compounds from the cannabis plant are effective because they mimic endocannabinoids (like THC) or modulate the activity of your endo-cannabinoid system (like CBD).
The ability of CBD to affect your circadian rhythm (when you feel sleepy and when you wake up) is the most direct way that this compound can help you sleep . CBD can also increase your daytime wakefulness . Research shows that lower doses of CBD may be energizing, while higher doses may be sedating. The paradox that CBD can both help you sleep and keep you alert is because of the biphasic dose-response in which different doses have different effects on the body  .
CBD also works to help you sleep because it can help to treat the underlying causes of insomnia, particularly anxiety and stress.
Keep reading to learn how you can incorporate CBD into your bedtime routine!
Underlying Causes of Insomnia
Anxiety Effects Sleep: Research demonstrates that CBD has anti-anxiety and anti-stress benefits. Chronic stress and anxiety often coexist with chronic conditions, interrupting sleep with racing thoughts and restlessness.
The ability of CBD to promote relaxation by reducing the stress hormone cortisol  is one way that it can help improve your sleep. CBD also activates receptors for the feel-good hormone serotonin, helping to relieve anxiety and depression.
One study examined the impact of taking 25 mg (or more) of CBD on two groups of adults, one group with anxiety and the other with insomnia . For most participants in each group, both anxiety and insomnia improved (however the benefits for anxiety were more sustained over time than for sleep).
It may take up to a month
for the full benefits of CBD
for sleep to be felt.
Pain Disturbs Sleep: Pain is a significant cause of insomnia for people with chronic conditions, and unfortunately, medications offer limited relief and negative side effects.
While most research has focused on the impact of THC on pain, several recent studies have demonstrated the benefits of CBD for reducing chronic pain in a variety of conditions, as well as increasing the quality of life for pain patients . Animal studies have also shown that CBD can reduce pain and inflammation .
Decreasing pain at night is a significant reason why many patients find that CBD helps them sleep.
How To Incorporate CBD Tincture For Sleep Benefits
With many states and countries legalizing cannabis, access to hemp-derived cannabis products like CBD tinctures gives you a safe and natural option for sleep issues, insomnia, and even pain management.
Having a wind-down process that is the same every night helps to prevent insomnia. Here’s how to make CBD part of your bedtime routine.
- Set a bedtime for yourself
Planning ahead ensures you get enough hours of sleep and helps your body anticipate your routine. Set an alarm on your phone to remind you to begin your bedtime routine each night. Soon, your body will begin shutting down for the evening without you forcing it.
- Turn off screens at least an hour before bed
Blue light emitted from screens is known to significantly and negatively affect sleep. Researchers say to avoid screen time up to four hours before bed, but even just one hour will help. Read, journal, or listen to a podcast rather than watching something.
- Incorporate meditation in your sleep ritual
Guided meditations calm the mind and body and put you in a calm state. Download the Mayv app to access mindfulness exercises and meditations.
Not into traditional meditation? That’s okay – just the act of using lavender essential oils, applying CBD balm to soothe muscle soreness, or listening to calming music can be a form of meditation too.
- Have a warm beverage
Sipping on a calming warm beverage, like chamomile tea is a go-to when it comes to encouraging sleep.
If you want to switch it up with added pain relief and anti-inflammatory benefits, try Turmeric Golden Milk as your next bedtime concoction. You can even add your CBD tincture after your drink is heated.
- Take your CBD tincture
Whether you take CBD soft gel capsules because they’re convenient and easy to add to your routine or you opt for a CBD tincture, taking CBD at the same time daily increases the effectiveness.
Not sure if a CBD tincture or capsule is for you? We’ll help you learn more to determine which one fits your specific needs.
- Turn off the lights and get cozy in bed
Creating a bedtime routine can help you unwind and wrap up each day. Incorporating a bedtime routine that includes a CBD tincture for sleep is beneficial for those looking to get a full night’s sleep.