Getting proper sleep is one of the prerequisites to leading a healthy life. If you are yearning for quality sleep, then you aren’t alone. According to the Centre for Disease Control and Prevention (CDC), millions of adults suffer from chronic sleep problems. It is recommended to get at least 7 hours of sleep each night. Our body undergoes various sleep cycles and we need to complete each for feeling fully rested. This won’t happen if we don’t give proper slumber time to our bodies.
While there are an ‘n’ number of available resources to assist with better sleep ranging from medications and supplements to high-tech gadgets and sleep coaches, millennial researchers are showing a rapid interest in the benefits of cannabidiol (CBD) as the most viable alternative to mainstream treatments for sleep deprivation. Keep reading to know what science has to say regarding the role of CBD in improving our sleep metrics.
What is CBD?
CBD is one of the two main compounds derived from the cannabis plant containing little to no tetrahydrocannabinol (THC). It is imperative to note here that the THC chemical is infamous for causing high and CBD doesn’t intoxicate a person’s mental state like THC. CBD products are gaining rapid popularity and being made available in different forms like oil, vape liquid, oral sprays, powder, liquid suspensions, edible products including teas and gummies, pills or capsules, smokable products, powder, ointments, gels, topical creams, and cosmetics.
Role of CBD in treating sleep and associated health conditions
Our endocannabinoid system (ECS) plays a primal role in maintaining certain body functions like our appetite, mood, and sleep and even regulating circadian rhythms. ECS is a network of cannabinoid receptors in our central nervous system and brain. CBD functions by affecting multiple receptors throughout our body. Our sleep-wake cycle tells our body to wake up in the morning and feel sleepy at night. A 2014 study suggested CBD carries both antidepressant and anti-anxiety effects which result from its interaction with a neurotransmitter called gamma-aminobutyric acid (GABA).
GABA signals our body when it’s time to power down. As millions of brain neurons respond to GABA, it helps calm the nervous system, reduce anxiety and also assist with sleep by relaxing our muscles. CBD being a GABA uptake inhibitor creates a surplus of GABA in our brain for inducing a calming effect. Though experts aren’t fully clear on how CBD impacts sleep, it has garnered an ample amount of scientific interest as a means to manage health conditions impacting our sleep. Read on to know more about them in depth:
• Sleep disorders – CBD has been accredited as a potential treatment for sleep disorders by various small studies. o Despite sleepiness being a common CBD side effect, there have been mixed results for treating insomnia using CBD. According to research conducted on animals, efficacy is dependent on the dosage amount. o Some small studies have yielded positive results on treating sleep apnea using cannabinoids as they help prevent pauses in breathing during sleep. However, the results of these studies are still not conclusive as it is still in a nascent stage. o Adequate research hasn’t been performed on the link between narcolepsy and cannabinoids. While some people have revealed that it keeps them awake, others added that it helped them sleep. • Anxiety – Anxiety prevents most people from enjoying quality sleep and insomniacs can develop anxiety about not being able to fall asleep. More than 60% of CBD aficionados use it for treating anxiety as CBD regulates our cortisol levels which are responsible for causing stress. Despite limited evidence, research has shown positive results in treating anxiety using CBD. It brings a positive impact on cannabinoid receptors affecting anxiety. However, more research is necessary on the long-term effects of CBD in treating anxiety disorder and the most appropriate dosage. • Pain - Cannabis has been treating pain since medieval times courtesy of its pain relief and anti-inflammatory properties which can be beneficial to alleviate symptoms of chronic pain. Various studies have explored the role of cannabinoids as a potential painkiller, but the results have often been insignificant or unreliable. Be it chronic or acute pain, CBD can serve as an excellent alternative to over-the-counter medications to reduce sleeplessness caused due to pain. It provides a sedative effect like the peer sleep medication available in the market for working on pain symptoms. You can get strong CBD oils to enjoy a calming effect which makes it easy to fall asleep. • Muscle soreness – If you are experiencing post-workout muscle soreness, then CBD can be the best way to relieve the same. You can apply CBD oil or balm topically on the target areas where you experience discomfort. It gets difficult to fall asleep after a tiring workout session as your body feels hyped up. Using CBD oil can bring a calming effect both on your mind and body. • Restless leg syndrome – This neurological condition can affect both the quality and quantity of sleep by causing an uncontrollable urge to move the legs. Research suggests that CBD can reduce the frequency of abnormal nerve firings which cause involuntary muscle twitching. • PTSD – Sleep problems including insomnia and nightmares are common in people having post-traumatic stress disorder (PTSD) which can cause acute sleep deprivation, thus worsening your symptoms. Our sleep quality often gets ruined by having a nightmare. It becomes tough to get a proper night’s sleep if you suffer from REM sleep behavior disorder (RBD) whose common symptoms are restlessness and increased nightmares. Cannabinoids lessen activity in the part of the brain called the amygdala which helps control paranoia and panic reactions. Studies conducted on individuals suffering from PTSD have revealed that synthetic cannabinoids can help with insomnia while keeping those bad dreams at bay.
Has FDA approved CBD?
Though there are multiple other CBD products available in the market, they haven’t received the approval of the FDA. To date, FDA has approved one CBD product and the following three drugs containing cannabinoids:
• Epidiolex is a prescription drug that treats two serious seizure disorders, namely Dravet syndrome and Lennox-Gastaut syndrome in children. • Both Marinol and Syndros are derived from another synthetic cannabinoid called dronabinol that helps curb vomiting and nausea in people undergoing chemotherapy. It also helps treat appetite loss in people with HIV. • Cesamet made from a synthetic cannabinoid called nabilone helps control vomiting and nausea. It is widely administered to cancer patients undergoing chemotherapy.
A safe level of CBD usage for improving sleep
According to research, 300 mg of CBD daily is considered safe for being used over a span of six months. Higher doses might also be tolerated over a shorter period although further research is necessary to understand how much CBD should be taken to either fall asleep faster or sleep better. When it comes to sleep, CBD is dosage-dependent. Thus, certain dosages can help users fall asleep faster whereas others can deter sleep. You need to consider your tolerance levels before determining which dosage of CBD is best for sleep.
While treating epilepsy, doctors usually start with the lowest possible dose of CBD and increase the amount gradually. If you are planning on taking CBD, then you need to start with a small amount to gauge your tolerance levels. You can consider increasing your dosage if your body can handle it well. If you wish to start with CBD for sleep, then you should inform your healthcare provider especially while taking other prescription medications or supplements. Your doctor can provide further insights on whether CBD can worsen your existing health condition or potentially interact with any other supplement you are taking.
Potential side effects of CBD
Though it is generally considered safe to use CBD for sleep, experts caution that further information is required to understand how it affects health in the long term. Some of the common mild side effects of using CBD are diarrhea, dry mouth, low blood pressure, sleepiness, and loss of appetite. Just like other drugs or supplements, CBD is broken down in the liver. Some studies have revealed CBD can impact the liver in people consuming the anti-seizure drug Epidiolex, though it calls for further research.
How to use CBD for sleep?
There are multiple options to choose from when it comes to brands and modes of consuming CBD. The most popular means of consuming CBD for sleep is by using CBD oil which you will have to drop under your tongue to initiate its sublingual effects. Alternatively, you can put CBD oil in smoothies or food but in this case, the effects will require longer to kick in. You can try gummies or snacks as a post-dinner treat while winding down. If you wish to keep things traditional, then you can try CBD capsules. Vaping CBD concentrates or smoking CBD-rich flowers can induce the fastest results but tends to wear off quicker than others.
Conclusion
CBD derived from the cannabis plant is accredited for its pain-relieving and anti-inflammatory properties. Research studies have suggested that CBD can be helpful as an antipsychotic, and antioxidant and for preventing nausea and vomiting. Since two-thirds of the global adult population suffers from insomnia, the fact that people are opening up to the possibilities of CBD doesn’t come as a surprise. The sheer potential of CBD is the reason why researchers are increasingly investigating its role in curing other sleep disorders such as obstructive sleep apnea (OSA). There is scope for further research before determining whether CBD can serve as an effective remedy to cure insomnia and other sleep disorders.
