There is a magic bullet, that may help you feel bright and fresh all day long. Wonder what it is? It is an 8-hour sleep. However, the global problem of the modern world is sleep deprivation. Usually, people are tied to laptops, smartphones and long working hours, and feel proud of keeping in touch at all times and sacrificing sleep to be highly productive. Most recruiters are hiring a generation of sleep-deprived Millenials and offer nap rooms as a perk to keep them dedicated to the job.
However, a durable lack of sleep does more harm than feeling cranky the next day and having a bad mood. Studies show that regular sleep can help improve overall wellbeing, from blood sugar regulation to workouts activity.
There are many recommendations on how to improve the sleep from avoiding caffeine to taking sleeping pills. However, there are also alternative natural options such as CBD products. Let’s start with the basics and learn more about sleep disorders and the benefits of CBD products for better sleep.
Why do you need a proper sleep?
Sleep is highly important for cognitive functions, learning and memory. Lack of sleep leads to difficulties in focus and getting new information. The brain doesn’t have enough time to store memories and pull them up later.
Chronic lack of sleep may also lead to a mood disorder. Some studies showed that most depressed patients had insomnia and hypersomnia symptoms.
Sleep is also crucial for heart health. The blood pressure goes down during the sleep, giving the heart and blood vessels some rest. Sleep deprivation may lead to high blood pressure and subsequently to heart diseases.
During the deep sleep stage, the amount of glucose in the blood drops. Insufficient sleep time means that the level stays high. It makes it hard for the body to manage blood sugar levels.
Continuing lack of sleep disturbs the functions of immune cells. Thus, you can get sick more often.
Moreover, if you are rested, you feel less hungry throughout the day. Lack of sleep affects hormones in the brain that control appetite – leptin and ghrelin. When they are out of balance, you are more likely to eat unhealthy foods. If you’re tired, you’re less likely to play sports. Both factors are the reason for putting on weight.
What causes sleep disorders?
The most common sleep disorders are sleep apnea, insomnia, narcolepsy, restless legs syndrome and rapid eye movement sleep behaviour disorder (RBD).
Various reasons may cause sleep troubles:
- beverages that contain caffeine, especially when consumed late at night or in high amounts
- mental conditions, such as stress, anxiety, depression, and post-traumatic stress disorder
- medications, which may affect the sleep-wake cycle
- physical conditions, such as restless leg syndrome
- environmental conditions, such as street noises or stuffy bedroom
CBD may be helpful if sleep problems are caused by external factors or related conditions.
How can CBD normalize the sleep?
Various studies consider CBD potential for better sleep.
A 2019 study points toward a calming effect for CBD in the central nervous system (CNS), which may be helpful in anxiety-related disorders.
Pain may also be a reason for sleep problems. A 2018 review suggested that cannabinoids and cannabis may be a promising new therapeutic strategy for pain treatment. The authors noted that CBD could improve sleep by reducing chronic pain. Animals studies have shown that cannabinoids and endocannabinoid-directed therapeutic methods might be useful in different animal models of pain, such as acute nociceptive, neuropathic, and inflammatory. However, medical cannabis may not be equally effective against all types of pain in humans, and further research is needed.
Clinical and pre-clinical studies demonstrate neuroprotective properties of CBD, that may affect sleep quality. It may be helpful for movement disorders such as Parkinson’s disease and dyskinesia, associated with poor sleep.
A 2017 research into cannabis and insomnia suggests that CBD may have therapeutic potential for the treatment of insomnia. It showed that CBD might be helpful for rapid eye movement sleep disorder (REM) and act against excessive daytime sleepiness.
A 2014 review, based on both human and animal research, found that CBD may act as a wake-inducing drug and promote wakefulness. For that reason, CBD may help manage several health conditions, such as neurodegenerative disorders, and improve sleep quality.
How to use CBD to improve sleep?
CBD may come in many different forms, such as:
- oils and tinctures.
- vape oils
- pills and capsules
- gummies and chocolate
Oils and tinctures are the most popular CBD products. They have a distinctive earthy flavour and may need some preparations to measure the right serving. CBD vaping helps to get the regular CBD dose faster than through other forms. However, vaping may not work for people with respiratory diseases. It may take some time for CBD pills to be digested, but the effect lasts longer. CBD sweet treats, such as gummies, are a fun and enjoyable way to get CBD but may contain additives and sugar.
The right CBD dosage depends on a range of factors, including age and weight, metabolism, and the severity of sleeping troubles. There is no universal dosage. The general recommendations are to consult with a physician, especially if you take other medications. You may need a physical examination to change sleep habits and get the root of your sleep troubles. You should also check the label and start with the lowest possible dosage. You can always increase it if needed. It’s important to be patient and don’t expect immediate results.
Safety concerns of CBD
In general, CBD has a favourable safety profile. Side effects are rare, but minor ones may still occur. The most commonly reported side effects were tiredness, diarrhoea, and changes in appetite and weight. Though CBD is generally considered to be safe, a 2019 study on mice demonstrated CBD’s potential for liver damage. It’s important to know that CBD may interact with other medications, so you should speak to your doctor before taking it. You should also buy CBD from reliable companies and make sure that CBD was tested by a third-party lab.