Sleep plays a key role in our health and well-being, aiding in mental and physical recovery after a long day. Unfortunately, sleep issues like insomnia and restlessness are common, with over 30% of adults experiencing occasional difficulties falling asleep. The search for natural and effective solutions has led to in-depth research on cannabinoids like CBD (cannabidiol) and CBN (cannabinol), found in the cannabis plant, which show promising results for improved sleep.
How CBD Can Improve Sleep Quality
CBD is a non-psychoactive cannabinoid that’s associated with a wide range of health benefits, including improved sleep. The main mechanism of CBD is its interaction with the endocannabinoid system (ECS), which plays an important role in regulating various bodily functions, including mood, immune response, and sleep. When CBD enters the body, it can help reduce anxiety and relieve stress—two major contributors to sleep issues.
Through its calming effect, CBD helps the mind and body relax before bedtime, reduces the time needed to fall asleep, and minimizes nighttime awakenings. For people who suffer from chronic stress or anxiety, CBD serves as a natural option that does not create dependency and promotes deep, restful sleep. Research also shows that CBD has anti-inflammatory properties that can alleviate physical discomfort, helping the body relax even further before sleep.
How CBN Supports Deep, Uninterrupted Sleep
CBN, though lesser-known than CBD, also offers unique benefits for improved sleep. It is formed from the breakdown of THC and has a mildly sedative effect without causing psychoactivity. Many people find it particularly helpful for sleep issues because it not only aids in falling asleep but also supports a deeper phase of sleep.
CBN interacts with the endocannabinoid system by binding to cannabinoid receptors, primarily CB1 and CB2. Its interaction with the CB1 receptor, which is mainly located in the central nervous system, is weaker compared to THC. However, CBN acts as a partial agonist of CB1, regulating the release of neurotransmitters and reducing the hyperactivity of neural pathways that may contribute to insomnia or restlessness. It is important to note that the effect of CBN on sleep can be enhanced when combined with other cannabinoids and terpenes, demonstrating the potential of the "entourage effect" for improving sleep.
CBN is particularly suitable for those who wake up during the night and have trouble getting back to sleep. Through its soothing effect on the body, it helps in the transition to deep sleep and keeps the mind calm. In combination with CBD, CBN creates a synergy that helps naturally balance sleep without causing morning drowsiness. For those with chronic insomnia, CBN can be a valuable part of an evening routine, as it is non-addictive and easily absorbed by the body.
What Makes CBD and CBN Unique for Sleep?
While there are many products and supplements designed to improve sleep, CBD and CBN stand out for their ability to work with the body rather than against it. Instead of inducing sleep through strong sedative effects, they help the body restore its natural sleep rhythm by reducing anxiety, promoting calmness, and alleviating physical tension. These cannabinoids can be used alone or in combination to achieve a more significant effect.
How to Take CBN and CBD for Sleep
The optimal dosage of CBD and CBN oils for sleep varies depending on individual factors such as weight, metabolism, the severity of sleep issues, and cannabinoid tolerance. Here are some guidelines for determining the appropriate dosage for sleep:
- Start with a Small Dose
- It is recommended that if you have never taken cannabinoids before, you start with 2 to 3 mg of a CBD+CBN combination for every 10 kg of body weight, taken 30–60 minutes before bedtime. For a person weighing 60 kg, this would be 12-18 mg of CBD+CBN.
- Gradually increase the dosage every few days (3-4 days), if you don’t feel the effects, while closely monitoring your body’s response.
- Consider Your Weight
- Studies show that an optimal dosage for sleep is 0.5–1 mg per kilogram of body weight for those who are accustomed to cannabinoid use. For example, a person weighing 70 kg (154 lbs) might use a dose between 35–70 mg of CBD+CBN before bed.
- Check the Product Concentration
- Carefully examine the label to determine the CBD and CBN content per dose to ensure you're taking the right amount.
- Timing and Method of Consumption
- Take the oil 30–60 minutes before bed. For optimal absorption, hold the oil under your tongue for about 2 minutes.
- Individual Factors
- If your sleep issues are chronic, you may need to gradually increase the dosage. Additionally, individual sensitivity to CBD and CBN can vary—some people feel the effects with small doses, while others may require higher amounts.
These guidelines should help you tailor your CBD and CBN intake for better sleep based on your specific needs. Always start slow and adjust as needed, paying attention to how your body reacts.
How to Choose the Right CBD and CBN Product for Sleep?
When choosing CBD and CBN products, it is essential to look for high-quality, certified products tested for purity and concentration. Many of these products offer specific sleep formulas that combine the correct amounts of CBD and CBN to help with quick sleep onset and continuous sleep through the night. Consulting with a specialist is always a good idea, especially if you have specific health conditions or are taking other medications.
CBD and CBN are valuable natural tools that can be incorporated into a sleep-improvement routine. The combination of these two cannabinoids offers a safe, effective, and nature-friendly solution for those who seek calm, quality sleep.
References:
Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente Journal, 23, 18-041. doi:10.7812/TPP/18-041
Anderson, Katie, et al. “Cannabinol and Sleep: Interactions with the CB1 Receptor.” Neuropsychopharmacology, vol. 47, no. 6, 2022, pp. 1112–1119. Springer Nature. doi:10.1038/s41386-021-01149-4
Wong, Alex, et al. “Effects of Cannabinoids on Sleep: Role of the CB1 Receptor.” Journal of Sleep Research, vol. 31, no. 4, 2022, e13532. Wiley Online Library. doi:10.1111/jsr.13532
Kuhathasan, Nishant, et al. "The Use of Cannabidiol for Sleep: A Systematic Review." Journal of Clinical Medicine, vol. 10, no. 8, 2021, p. 1750, doi:10.3390/jcm10081750
Babson, Kimberly A., et al. "Cannabis, Cannabinoids, and Sleep: A Review of the Literature." Current Psychiatry Reports, vol. 19, no. 4, 2017, p. 23, doi:10.1007/s11920-017-0775-9