Many people are learning about the numerous benefits of CBD and are wondering if CBD can help them restore normal sleep function.
CBD might play a critical role in regulating normal sleep function. CBD gives nutrients to the endocannabinoid system to help restore normal regulation of homeostasis and balance throughout the body. A lower CBD dose wakes you up, whereas, higher doses trigger sedative effects.
Let’s take a look at the research below to see how CBD might help restore you normal sleep cycles.
- How does CBD for sleep work?
- How much CBD to take to achieve normal deep sleep?
- What’s the best CBD product for deep sleep?
- What else can make CBD work better for getting consistent sleep?
- A few other quick tips to help you get a full night of sleep.
- How much deep sleep should you get?
- How do you know you’re getting good deep sleep?
- How to get more deep sleep?
- What is sleep?
- What is good sleep?
- What is deep sleep?
- Deep sleep benefits?
- What causes a lack of deep sleep?
- What are sleep disorders?
How does CBD for sleep work?
Research is showing CBD may have a role in normal sleep regulation. Volunteers with sleep trouble who took CBD every day had an increase in total sleep time with fewer awakenings throughout the night. Daily CBD use also reduced the ability to recall dreams. There were also no reports of sleep hangovers from taking CBD daily.
Since CBD helps improve mood, this factor indirectly helped sleep.
CBD is a cannabinoid and interacts with the ECS (endocannabinoid system). The primary function of the ECS is to regulate homeostasis. Homeostasis is when the body is properly balanced and operating at optimal “normal” levels.
At lower doses, CBD was shown to increase normal wakefulness and higher doses can return your back to sleeping normal once again. More research is necessary to verify how specifically CBD returns normal sleep functions.
How much CBD to take to achieve normal deep sleep?
Calculating accurate CBD dosage to achieve normal sleep, is different for everyone. You may require more or less CBD, depending on different factors. In general, the more CBD you take, the more normal sleep you can get. Since high doses of CBD are well tolerated in humans, you can keep increasing your dosage, or try a CBD product with more cannabinoids to keep calibrating the best amount to get you the sleep you want.
Using the CBD dosage calculator, you can enter the size of your bottle and the total amount of CBD and it will calculate how much CBD is in each drop, as well as calculate how much CBD is in a full dropper. One full dropper is a typical serving size.
What’s the best CBD product for deep sleep?
The rule of thumb with CBD is the MORE you take, the better you’ll sleep. Since CBD is biphasic, meaning it has two effects, based on how much you take. Lower CBD doses tend to wake you up while higher amounts make you sleepy.
To find a good quality CBD product for deep sleep, you’ll want to take one with a lot of CBD and other cannabinoids.
What else can make CBD work better for getting consistent sleep?
Establishing a bedtime routine is the foundation of standard normal sleep.
The more prepared you are to relax into getting better sleep, the easier you can consistently let natural sleep provide a full night’s rest.
A few other quick tips to help you get a full night of sleep.
- Don’t eat a few hours before bed
- Don’t drink alcohol a few hours before bed
- Avoid looking at your cell phone an hour before bed
- Don’t read non-fiction at night
- Soak your feet in hot water
- Use lavender essential oil – in a diffuser or apply to body
- Pray, think good thoughts, look forward to good dreams and having a good next-day
- Avoid napping
- Deep and slow breathing
- Exercise daily
- Sleep on a comfortable mattress and pillow
- Make your bedroom an optimal environment for good sleep (temperature, lighting, clean, quiet, etc)
While there are several things you can use in tandem with CBD to help you get proper sleep, it’s best to stick with a good routine. The more you stick with your bedtime routine, the more likely you’re going to keep getting consistent sleep.
How much deep sleep should you get?
According to the American Sleep Apnea Association (ASAA), 20% of your sleep is deep non-REM sleep.
Another 20% is REM sleep, while the final 60% of sleep is light non-REM sleep.
Typical adults will require approximately 1.5 – 1.8 hours of deep sleep and some individuals may need more. Less deep sleep might be required – the older you get.
How do you know you’re getting good deep sleep?
Before you can tell if your sleep is getting better, it might be a good idea to understand what sleep really is and how to measure a good night’s sleep, when you finally do start getting consistent deep sleep.
A smartwatch can help track your sleep patterns. Getting a cheap ($40) smartwatch on Amazon tracks your deeps sleep, light sleep, and times when you woke up.
How to get more deep sleep?
According to the American Sleep Association (ASA), to get more deep sleep, the more critical practical action step to take is to give yourself more “total” sleep time. By increasing the total amount of sleep you get per night will drastically increase your chances of getting more deep sleep.
By depriving yourself of sleep, you’re reducing your total amount of deep sleep activity.
What is sleep?
Sleep is a complex “natural” process your body goes through each night. Everyone has a basic idea of what is sleep, yet, the more science researches sleep the more mystery begins to surface.
Each 24 hour period, the human body will undergo an altered state of consciousness where awareness of normal sensory activity is experienced differently.
In sleep, the brain goes through several phases.
What is good sleep?
What is good sleep is defined by NSF (National Sleep Foundation) as falling to sleep in 30 minutes and not waking up more than once per night.
What is deep sleep?
Deep sleep is the last stage of the non-REM sleep cycle – right before you start REM (dream) sleep.
Non-REM sleep includes four stages in which your body goes through several adaptations in preparation for sleep.
Deep sleep is also known as SWS (slow-wave sleep) or delta wave sleep phase. This deep sleep phase will last between 45 and 90 minutes.
Deep sleep is where your breathing, heartbeat, and brain waves are operating the slowest. Even with loud noises, deep sleep is the phase that is most difficult to wake from.
Deep sleep benefits?
Deep sleep benefits are numerous and help regenerate several systems throughout the body and brain.
Certain secretions and hormones are released during deep sleep and help support short and long term health.
Deep sleep benefits return normal energy, normal cell regeneration, normal blood supply, normal repair, normal strength, and much more normal functions return.
What causes a lack of deep sleep?
Lack of deep sleep can start with poor sleep posture. Proper sleep posture involves proper curvature of the neck. If you don’t have a proper curvature of the neck you can get stiff neck muscles, pain, and poor sleep.
According to Chiropractor Dr. Jerry, the best way to sleep is on your back or side. He recommends you NEVER sleep on your stomach because it places extra strain on your neck from having to turn it one way or the other. By using a Comfort Adjust Pillow, you can achieve proper neck curvature whether you’re on your back or sleeping on your sides.
Factors affecting deep sleep.
- Poor sleep habits
- Poor sleep posture
- Certain medications
- Lifestyle; coffee, tobacco, alcohol, etc
- Prescription drugs with side effects
Other causes of the lack of deep sleep are interruptions while either experiencing the deep sleep cycles or interruptions before achieving the deep sleep phase.
What are sleep disorders?
Sleep disorders are changes in normal sleep habits and patterns that are having a negative effect on your daily life.
Common sleep disorders include:
- Sleep apnea (upper airway blockage)
- Jet lag
- Night terror
- Restless leg syndrome
- Circadian rhythm disorder (jet lag)
- Narcolepsy (excessive daytime sleepiness)
- Seasonal sleep disorder
- Chronic fatigue syndrome
- Sleep eating
Sleep disorders can affect nearly every aspect of life if you’re not getting the proper amounts of quality sleep.