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Should You Add CBD To Your Bedtime Routine?

CBD, one of the 100-plus phytocannabinoids found in the cannabis plant, shows a promising ability to support our health and well-being in all sorts of ways.

CBD, or cannabidiol, works by influencing a system in the human body called the endogenous cannabinoid system (ECS). “Unlike THC (or tetrahydrocannabinol), another phytocannabinoid found in cannabis, though, CBD is non-psychoactive and will not make you feel ‘high’,” explains cannabis expert Stuart Titus, Ph.D.

Instead, the cannabinoid has been shown to support relaxation and a balanced mood. (In fact, 2019 research published in The Permanente Journal found that anxious people can benefit from CBD.) Of course, feeling more at ease can go a long way for those dealing with occasional sleeplessness.

And considering one-third of Americans don’t get the recommended seven-to-nine hours of sleep each night, according to the CDC, that’s pretty major.

So, should you add CBD to your nighttime routine? Here’s what to consider. 

What We Know About CBD And Sleep

While there is still much to learn about sleep and CBD, the cannabinoid is quickly becoming popular amongst those with occasional sleeplessness, says Titus.

Read More: So, What Is This Endocannabinoid System Everyone Is Talking About?

In fact, 39 percent of people surveyed for the FDA’s May 2019 meeting on CBD reported taking it primarily to support sleep, according to Titus. “Anecdotal evidence suggests that CBD has made a great deal of difference,” he adds. 

Though researchers continue to explore the exact relationship between CBD and sleep, its ability to help you de-stress and relax before bed undoubtedly plays a role, according to that The Permanente Journal research.

While there is still much to learn, CBD is quickly becoming popular for a myriad of sleep issues, says Titus.

How To Supplement with CBD For Your Sleep Routine

Keep these guidelines in mind to ensure you make the most of your CBD product and maximize its snooze-time potential. 

Get Your Timing Right

CBD is sold in a variety of forms, including pills, gummies, liquids, and more.

If you’re taking a liquid, use it about 30 minutes before bed, since it absorbs quickly, suggests Jacqueline Montoya, M.D., owner of GreenMedMD and member of The Vitamin Shoppe Wellness Council.

If you’re using capsules, take them about an hour before bed, since they have a slower, more delayed release, Montoya says. (Same with gummies.)

Start with a small amount and work your way up

According to one Journal of Clinical Medicine Research study, the effective amount of CBD varies considerably based on the individual, reinforcing that there is no single “right” amount of CBD for everyone.

Read More: Don’t Let These 7 CBD Myths Fool You

Titus recommends talking with your doctor before starting to take CBD, since it may affect certain medications. “CBD can speed the metabolism of certain time-release formulas,” he says. “It is also a natural blood thinner, so those on blood-thinning medications should take care.”

If you’ve gotten the go-ahead, start with just 25 to 50 milligrams of CBD daily, Titus recommends. After three or four days, you can then increase your intake to 50 to 100 milligrams, if desired.

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