CBD Dosage for Better Sleep: Finding the Optimal Amount

During sleep, your brain releases a surge of hormones that support multiple aspects of overall health and well-being – cognitive function, immune system support, emotional regulation, and more.¹ Although public awareness of the connections between too little sleep, poor sleep quality, and the increased risk of cardiovascular disease, metabolic dysfunction, and mood disorders has improved over the past decade or so, 70% of US adults still have trouble falling asleep or staying asleep at least once a week.²

If you've been looking for a natural way to improve sleep duration and quality, consider adding CBD to your nightly routine. Once you know how CBD works, it's much easier to understand why the amount you need to drift off peacefully and wake feeling refreshed could be quite different than the serving size suggestions printed on product labels. We'll explain the factors influencing individual results and how to determine the amount of CBD you need for optimal sleep support.  

Mechanisms of Action: What CBD Is and What It Does  

There are many potential causes of sleep difficulties – everything from day-to-day stress or seemingly insignificant changes in daily routine to medication side effects or physical discomfort.³ Most over-the-counter pharmaceutical sleep aids combat occasional sleeplessness with the same class of medication used to alleviate allergy symptoms, antihistamines.⁴  Although safe when used as directed, people can develop a tolerance to their sedative effects over time, which increases the risk of accidental overdose.⁵ 

CBD (cannabidiol) – the dominant cannabinoid in natural hemp flower extract – shows significant potential for addressing multiple concerns impacting sleep duration and quality by interacting with more than 65 molecular targets.⁶ Most experts, however, credit CBD's sleep-promoting potential to its indirect influence on the endocannabinoid system (ECS) receptors CB1 and CB2. Based on decades of study, cannabis researchers believe supporting ECS function with CBD promotes homeostasis.⁷ 

A Deeper Dive: Exploring the Role of ECS Function in Sleep Duration and Quality 

Your ECS is a complex regulatory system with three main components: its messengers (anandamide & 2-AG), its receptors (CB1 & CB2), and the metabolic enzymes that break down the ECS messengers once their purpose is fulfilled (fatty acid amide hydrolase & monoacylglycerol lipase). As the largest regulatory system in the human body, ECS signaling is involved in nearly every crucial function – everything from stress responses and emotional regulation to metabolic function and the perception of pleasure and pain.⁸ 

Its multifaceted role in sleep regulation is directly linked to its contributions to circadian rhythm maintenance, neurotransmitter regulation, and its influence on sleep architecture - the structure and pattern of the sleep cycles that occur throughout the night.⁹ Your ability to wake feeling refreshed largely depends on how smoothly you fall asleep and how long you spend in (and the number of times your system cycles through) light sleep, deep sleep, and dream sleep.¹⁰  

General Overview: What the Research Shows About CBD's Efficacy and Safety Profile  

With minimal effort, you'll find multiple studies detailing CBD's many potential benefits for sleep support. In a report published in The Journal of Cannabis Research, for example, investigators highlight CBD's positive impact on sleep duration.¹¹ A similar study credits the cannabinoid's "calming" effects for its positive influence on participant's overall sleep scores, and the results of a Project CBD survey suggest a rather impressive impact on sleep latency – the number of minutes needed to fall asleep.^12,13 

Hemp-derived CBD is generally well-tolerated and safe for most adults. The cannabinoid is no more habit-forming than a placebo, and The World Health Organization found no "public health-related concerns."^14,15 But CBD products are not advisable for people diagnosed with certain medical conditions. They can also interact with or interfere with the absorption of several commonly used prescription and over-the-counter medications. If you have health concerns, consult your physician before trying CBD.   

Your CBD Journey: Factors Influencing How Long It Could Take the Cannabinoid to Work  

Over-the-counter pharmaceutical sleep aids have dosage information and detailed instructions printed on their labels. The information provided by the product manufacturer tells you exactly how much to take. Like most adults, you can expect the effects of antihistamine-based (and prescription) medications to kick in within an hour or so of your first dose. Although you'll likely find numerous comments from CBD users suggesting a similarly rapid response from hemp-derived products, that's not universal. 

CBD is not a medication. Although the cannabinoid could help you fall asleep, stay asleep, and wake feeling rested, the amount of time it takes to experience CBD's sleep-promoting potential can vary. It could take hours, days, or even several weeks for your system to respond to ECS support – an amount of time influenced by the following factors.   

Body Composition and Metabolism 

CBD is a lipophilic substance. It's attracted to, dissolved by, and stored in fat. If you have a higher ratio of fat to muscle, it could take longer for the effects of CBD to impact your sleep than someone with a lower BMI – depending on how much of each serving is stored in your adipose tissues. Age, genetics, lack of sleep, and other factors impacting metabolic function can also influence your results.¹⁶  

Individual CBD Sensitivity  

Every person's endocannabinoid system is unique. Someone with a higher number of ECS receptors, for example, could notice the effects of CBD sooner than those with fewer. If you have a lot of unresolved stress, your elevated cortisol levels could also influence your results. The stress hormone contributes to the downregulation of the ECS receptor CB1, which could temporarily reduce your sensitivity to CBD.¹⁷  

The Nature of Your Sleep Issues  

The cause of your sleeplessness could also factor into the equation. A person kept awake by discomfort after physical activity could have a far different experience than someone having difficulty falling asleep due to stress-induced anxiety, sleep cycle disruptions, or changes in daily routine. You might also notice significant differences in sleep duration and quality before noticing a change in sleep onset times. 

Sdisp-By-Step Guide: How to Find Your Optimal CBD Serving Size for Better Sleep  

According to the results of a 2019 CBDistillery® survey of 1,900 customers, most CBD users report a positive impact using our hemp-derived products for relaxation, pain and stiffness after physical activity, mild or temporary anxiety, and better sleep. Although 93% tell us they've experienced no adverse effects, mild side effects are possible. But they often resolve with smaller serving sizes. 

Of our \survey respondents, most report achieving their best results within 7-14 days of consistent CBD use. While taking more CBD than you need isn't harmful, the following recommendations ensure you're using the smallest amount needed for optimal results while also reducing your risk of developing a dry mouth, fatigue, changes in appetite, nausea, or diarrhea.¹⁸ 

Start with a Partial Serving  

The serving size suggestions on CBD labels are standardized. They're typically the same regardless of product potency. Since everyone is different, you could need more; you might need less. That's why most experts advise first-time users to start with a small, partial serving of CBD – usually 5-10mg.  

Monitor Your Results  

Once you've taken that first serving, pay close attention to how your system responds. Consider making a checklist, keeping a sleep journal, or jotting down a few quick notes as you increase your serving sizes. The history you document could provide valuable insights if the cause of your sleeplessness changes. 

Increase Your Serving Sizes Gradually 

If a 5-10mg serving doesn't provide the results you need within a few days (or weeks) of consistent use, increase the amount you're using by a few milligrams. Repeat the process as many times as needed. You'll know you've found your optimal amount when you fall asleep easily and wake feeling rested. 

Comparing Your Options: Choosing the Best Products for Testing Incremental Changes  

The best CBD products for sleep support are made with naturally cultivated, U.S.-grown hemp flower extract and 100% clean ingredients. Industry-leading brands like CBDistillery® ensure product quality and consumer safety by investing in third-party batch testing and providing a QR code linked to a certificate of analysis (COA). Although any high-quality CBD product could help you sleep better, some CBD product types are better for testing incremental changes than others. We've listed them in order. 

CBD Oil Tinctures  

CBD oil tinctures are made with a blend of hemp extract and a carrier oil. The oil helps improve bioavailability. Their convenient dropper-topped bottles make it easy to adjust your serving sizes as needed. CBDistillery® CBD Oil Tinctures are sold in potencies ranging from 500 to 5000mgs per bottle. 

Expert Tip – Tinctures are the best option for testing incremental changes because you can calculate the precise amount of CBD in every drop. Simply divide the total amount of CBD in the bottle by the number of 1ml (1 dropper) servings (if not stated). Then, divide that number by 20, the number of drops per ml. 

CBD Gummies  

Testing incremental changes with CBD gummies is a little more work but worth the effort. You'll have a great-tasting product that delivers a consistent amount of CBD in a form that's easily cut into smaller pieces. CBDistillery® ahhh distilled Full Spectrum CBD Gummies give you 30mg of CBD in every serving. 

Expert Tip – To start with a 15mg serving of CBD, cut a 30mg gummy into halves. When you're ready for a gradual increase, you have two options: adding another 15mg or cutting a half-gummy in half again to increase your serving size by 7.5mg. Their effects take about an hour to peak, so plan accordingly. 

CBD Softgels  

Softgels give you a precise amount of CBD in an easy-to-swallow gelatin shell. While their portability makes them great for home use or travel, softgels are not ideal for testing small, gradual increases. CBDistillery® ahhh distilled CBD Softgels have 30mg of CBD per serving and are not easily altered. 

Expert Tip – Many (not all) CBD users find they get the best results using 30-60 mg of CBD per day. If you discover that your optimal serving size falls within that range while using a tincture or gummies, you can expect the same level of sleep support if you decide to switch to softgels in the future. 

CBD Topicals  

CBD topicals are applied to the surface of your skin. They're at the bottom of our list because their cannabinoids don't penetrate deeply enough to circulate in your bloodstream – meaning they don't provide the same type of system-wide sleep-promoting potential as tinctures, softgels, or gummies. 

Expert Tip – CBDistillery® oooh distilled CBDTopicals provide fast-acting, targeted relief. Since topicals do not impact the amount of CBD circulating in your system, they can be used for discomfort after physical activity without affecting the results of testing incremental changes for sleep support.   

Discover the Advantages of Choosing CBDistillery® CBD Products for Sleep  

Even a single night of sleeplessness can trigger a chain of events that can cause disruptions lasting days, weeks, or months at a time. If you're tired of feeling physically, mentally, and emotionally depleted because of too little sleep or poor sleep quality, consider adding CBD to your nightly routine – and taking the time to find your optimal serving size. 

When you choose CBDistillery® CBD tinctures, topicals, softgels, and gummies, you can shop with confidence. Our hemp-derived products are rigorously tested, quality-assured, and backed by a 60-day satisfaction guarantee. If you're leaning toward trying CBD for sleep but not quite sure where to begin, consider scheduling a personal consultation. 

Resources  

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2. Dobric M. (2021) 48 Surprising Sleep Statistics & Facts to Know In 2022. MedAlertHelp.org. 

3. Suni E, Dimitriu A. (2023) Sleep Deprivation. Sleep Foundation. 

4. Sleep Aids: Understand Options Sold Without a Prescription. (2022) Mayo Clinic. 

5. Berry J. (2023) Antihistamine Overdose: What to Know and What to Do. Medical News Today 

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9. D'Angelo M, Steardo L. (2024) Exploring the Endocannabinoid System: From Circadian Rhythms to Sleep Regulation and Potential Therapeutic Insights. J of Sleep and Sleep Dis Res. 

10. Suni, E. (2023) Stages of Sleep. Sleep Foundation. 

11. Moltke J, Hindocha C. (2021) Reasons for Cannabidiol Use: A Cross Section of CBD Users, Focusing on Self-Perceived Stress, Anxiety, and Sleep Problems. 3(1) 5. https://doi.org/10.1186/s42238-021-00061-5 

12. Vigil J, Stith S, et al. (2018) Effectiveness of Raw, Natural Medicinal Cannabis Flower for Treating Insomnia Under Naturalistic Conditions. 5(3) Medicines 75. https://doi.org/10.3390/medicines5030075 

13. Devitt T. (2019) 2019 Project CBD Survey Results. Project CBD. 

14. Babalonis S, Haney M, et al. (2017) Oral Cannabidiol Does Not Produce a Signal for Abuse Liability in Frequent Marijuana Smokers. 172 Drug and Alc Depen 9-13. https://doi.org/10.1016/j.drugalcdep.2016.11.030 

15. World Health Organization. (2020) Cannabidiol (CBD) Critical Review Report. PDF 

16. Child R, Tallon M. (2022) Cannabidiol (CBD) Dosing: Plasma Pharmacokinetics and Effects on Accumulation in Skeletal Muscle, Liver, and Adipose Tissue. 14(10) Nutrients 2101. https://doi.org/10.3390/nu14102101 

17. Morena M, Patel S, et al. (2015) Neurobiological Interactions Between Stress and the Endocannabinoid System. 41(1) Neuropsychopharm 80-102. doi: 10.1038/npp.2015.166. Epub 2015 Jun 12. PMID: 26068727; PMCID: PMC4677118 

18. Bergamaschi M, Mateus R, et al. (2011) Safety and Side Effect of Cannabidiol, a Cannabis Sativa Constituent. 6(4) Curr Drug Saf 237-49. https://doi.org/10.2174/157488611798280924