When you first begin taking cannabidiol, also known as CBD, you may have some general questions about how it will affect your life. For example, if you are taking CBD to get some quality sleep, you may be wondering, “How long before bed should I take CBD?” The optimal time to take CBD before bed is unique to everyone, as it depends on a number of factors, which will be discussed in the article below. That being said, you should take CBD around 30-60 minutes before your usual bedtime.
With that in mind, let’s look at individual factors, as well as some of the ongoing research behind CBD.
Does CBD Improve Sleep?
More research is required on how cannabidiol may affect sleep, but right now, it is known that CBD may mollify anxiety, diminish pain and inflammation, and improve sleep (though the latter is mainly anecdotal evidence) [1, 2, 3]. It has been suggested—and noted through research—that CBD interacts with certain receptors found in the body’s endocannabinoid system (ECS). Interestingly, the ECS is responsible for regulating a number of functions and processes, including pain, inflammation, memory, and sleep.
Another positive benefit seen repeatedly in studies is how CBD impacts cortisol levels in the body. As you may be aware, cortisol—the stress hormone—can be detrimental to your health. Too much cortisol can have significant and negative effects, including a weakened immune system, mood disorders, sleep disturbances, cardiovascular issues, weight gain, and impaired cognitive function. The longer cortisol levels remain chronically elevated, the more severe the impact on your body.
Researchers have found that larger doses of cannabidiol (around 300-600 mg) can significantly reduce the amount of cortisol in the body [1]. This suggests that CBD may have some kind of sedative effect.
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How and When to Take CBD for Sleep
As mentioned earlier, it is recommended to take CBD about 30-60 minutes before bed for the optimal effect. The compound needs an adequate amount of time to get into the bloodstream, depending on how the CBD is consumed. Cannabidiol is available in a number of forms, such as edibles, topical creams, capsules, oils, and tinctures.
CBD oils or tinctures consumed sublingually—under the tongue—will act faster than if you take an edible or capsule before bed. Any time something needs to pass through the digestive system, you can expect a delayed reaction. That said, the effects of an edible usually last longer than those from a tincture or oil.
Other factors that impact CBD absorption include:
- Metabolism – those who have faster metabolisms may feel the effects of CBD more quickly than those with reduced metabolism.
- Diet – if you are taking an edible, certain foods alter the bioavailability of CBD. For instance, fatty foods have been noted to increase the absorption of CBD, as CBD is highly soluble in fats [4].
For those who are new to CBD, it is recommended that you try CBD during the day first. This will give you time to experiment with how much CBD per dose you need to feel the effects, as well as to gauge how you feel when taking it.
How Much CBD to Take Before Bed
As noted above, the higher the dose of CBD, the greater the impact it may have on your sleep. Yet, there is no dose that is one-size-fits-all. The dose you need for improved sleep is going to be different from other members of your family or friends. Keep in mind that too little and too much CBD may cause adverse effects, including anxiety, sleeplessness, and gastrointestinal issues.
Generally, CBD doses range between 40-160 mg, but you may need more or less. When starting out, begin with a low amount, around 10-20 mg. From there, monitor how CBD makes you feel. Should there be no effect, increase your dose by 10 mg after 3-5 days. Repeat the process until cannabidiol begins working for you.
Safety Considerations and Possible Side Effects
Although CBD is regarded as a low-risk substance that is tolerated by most populations, there are some safety considerations to keep in mind. First and foremost, you should always speak with a medical professional prior to adding CBD to your daily routine. CBD may interact with various medications, such as heart medication, the same way grapefruit may. Furthermore, there have been reports of sensitivity to terpenes or varieties of carrier oil, such as MCT oil [5, 6].
That is why you should choose CBD from a highly reputable manufacturer that sells products that:
- Have been third-party tested
- Use only US-grown hemp plants
- Label their products clearly and included CBD and THC concentration
- Do not use chemicals, fillers, and byproducts in their formulas
- Include every single ingredient in the list
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So, how long before bed should you take CBD? Generally, it is between 30 minutes to an hour before your bedtime, but this may vary, depending on your metabolism, the dosage, and method of consumption.
At Sugar Bottom Hemp, we are dedicated to providing CBD products that contain only the finest, cleanest CBD available. We complete rigorous quality control and also third-party testing of every single product to ensure that you are purchasing CBD of the highest quality. Whether you are looking for a delicious edible, such as our fruit pate or delectable CBD seltzer, or something for your furry companions, we have it. Check out our store today!
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Resources
- Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente journal, 23, 18–041. https://doi.org/10.7812/TPP/18-041
- Bruni, N., Della Pepa, C., Oliaro-Bosso, S., Pessione, E., Gastaldi, D., & Dosio, F. (2018). Cannabinoid Delivery Systems for Pain and Inflammation Treatment. Molecules (Basel, Switzerland), 23(10), 2478. https://doi.org/10.3390/molecules23102478
- Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, Cannabinoids, and Sleep: a Review of the Literature. Current psychiatry reports, 19(4), 23. https://doi.org/10.1007/s11920-017-0775-9
- Zgair, A., Wong, J. C., Lee, J. B., Mistry, J., Sivak, O., Wasan, K. M., Hennig, I. M., Barrett, D. A., Constantinescu, C. S., Fischer, P. M., & Gershkovich, P. (2016). Dietary fats and pharmaceutical lipid excipients increase systemic exposure to orally administered cannabis and cannabis-based medicines. American journal of translational research, 8(8), 3448–3459
- Matura, M., Sköld, M., Börje, A., Andersen, K. E., Bruze, M., Frosch, P., Goossens, A., Johansen, J. D., Svedman, C., White, I. R., & Karlberg, A. T. (2005). Selected oxidized fragrance terpenes are common contact allergens. Contact dermatitis, 52(6), 320–328. https://doi.org/10.1111/j.0105-1873.2005.00605.x
- Li, J., Wang, Y., Tang, L., de Villiers, W. J., Cohen, D., Woodward, J., Finkelman, F. D., & Eckhardt, E. R. (2013). Dietary medium-chain triglycerides promote oral allergic sensitization and orally induced anaphylaxis to peanut protein in mice. The Journal of allergy and clinical immunology, 131(2), 442–450. https://doi.org/10.1016/j.jaci.2012.10.011
