Whether it happens once a month or once a night, getting a bad night’s sleep can take its toll on your mental, physical and emotional wellbeing. A restful night eludes half of all British adults – especially during lockdown – leaving you feeling groggier and more tired than ever before.
But what can be done about it? While there’s medication to help you drift off, many prescription remedies come with side effects or prove almost too powerful – cue daytime drowsiness. That’s why natural sleep aids are on the rise, with CBD tipped by wellness experts to be a possible force in the face of restless sleep.
If you’re wondering how much clout these claims have,keep reading for the full lowdown on sleep and CBD. Here’s what you need to know...
What the Research Says
First, let’s dig into the research. While controlled studies around CBD’s effects on restful sleep are still in their infant stages, there is evidence to suggest that the cannabinoid may help. One report, which observed 72 patients with sleep and anxiety issues, looked at CBD’s impact on insomnia over the period of a few months.
At the end of the first month, 79.2% experienced a reduction in anxiety, while 66.7% reported they were sleeping better. Meanwhile, after month two, 78.1% and 56.1% of patients said they had seen an improvement in anxiety and sleep, respectively.
However, experts believe that CBD doesn’t help you sleep by making you feel sleepy. Instead, it’s thought to promote homeostasis, so your body’s natural functions are balanced. This means CBD may help both wakefulness by day and restfulness by night, allowing you to get into a better, more balanced sleep pattern.
Finding the Right CBD for Nighttime
The best CBD for bedtime combines the calming compound with other therapeutic ingredients, carefully chosen to promote a sense of deep relaxation. The Night Time CBD Oil Drops harnesses the benefits of hemp oil, along with a dose of peppermint, so you get delicious, breath-freshening flavour before you hit the pillow.
Perfect for taking solo, adding to a hot chocolate or squeezing into herbal tea, the oil comes with a self-measuring glass dropper for easy dosage. Try the 600mg bottle of minty-fresh oil for 20mg per full dropper, or opt for the full-sized 1800mg formula for 60mg per dropper. Take your dosage 30 minutes before bed, then settle down to rest.
Your Nighttime CBD Routine
1. Start Early
Your nighttime routine begins in the day. While lockdown can make this tricky, try to get as much sunlight as possible to remind your body that it’s time to be awake. Natural light can help to regulate your body’s circadian rhythm, so when night falls, your system receives a signal to say you need to go to sleep.
2. Time it Right
Choose a bedtime and stick to it. We’re creatures of habit, which is why it’s vital to establish a sleep schedule that your body should gradually begin to recognise. Pick out a time around nine hours before you need to be awake, and begin a wind-down ritual at this point. The first hour is dedicated to ‘switching off’.
3. Take Your CBD
At the start of the wind-down hour, take the Night Time CBD Oil Drops or the original, citrus-flavoured Bright Days CBD Oil Drops. You can try a dropper in a cup of chamomile tea, but applying a dropper underneath your tongue allows the CBD to absorb and take effect faster - you should feel the effects in 5-20 minutes.
4. Put Your Phone Away
The blue light from your phone can throw off your circadian rhythm, so put it down or turn it off at least one hour before you go to sleep – sooner if possible. If you can, put it in another room so you’re not tempted by a nighttime scroll.
5. Try a Massage
A massage can trigger the release of a hormone called serotonin, the ‘happy hormone’, which is said to lull you into a state of calm. Try giving yourself a massage using the CBD Muscle Balm. Work it into sore shoulders, a tight neck and even tense, over-typed hands before you snooze.
6. Read a Book
It’s said that just six minutes of reading can reduce stress levels by up to 68%. So, even if you just get through a chapter, picking up a book may help you tune out the day’s worries. Make it a paper or audio book so you’re not staring into a screen. Any genre will do, whether you love a page-turning thriller or historical fiction.
7. Lights Out
When you’ve reached the end of your wind-down hour, turn out the lights. We can’t promise this routine will work the first time, but make it routine to see if it helps you reset your sleep pattern.