Experts say we should get around eight hours of quality sleep every night. However, a blissful, uninterrupted eight hours is (ironically) a bit of a dream for the insomniacs among us! If you’re one of the many struggling to switch off at bedtime, you might be wondering: can CBD gummies help me sleep?
CBD has exploded in popularity over the last few years, with fans raving about its health and wellbeing benefits. One of those is indeed sleep. Research is in its early days, but it seems that CBD is showing some serious promise as an effective, natural sleep aid.
In this article, we’ll explain exactly what the research says so far, and how you can use CBD gummies like ZenBears to finally get that elusive eight-hour sleep!
Sleep and sleep properties
Healthy sleep time is a crucial part of health and wellness, especially for adults. The healthy sleep for adults should be at least 7 hours and more while adults aged 61-65 should have a healthy sleep time of 7-9 hours. Teenagers, conversely, are recommended to get healthy sleep hours of 8-10 hours within a day. Even if getting a healthy amount of sleep is great, other aspects of your sleep contribute to your health and well-being, according to the Centers for Disease Control and Prevention (CDC).
Key sleep issues include insomnia, narcolepsy and restless leg syndrome. Insomnia is an inability to initiate and maintain sleep. It also takes the form of early morning awakening. In early morning awakening, an individual awakens several hours early and is unable to resume sleeping. Narcolepsy is a sleep disorder characterized by Excessive daytime sleepiness (including episodes of irresistible sleepiness) combined with sudden muscle weakness. Lastly, Restless Legs Syndrome is a sleep disorder marked by an unpleasant “creeping” sensation and aches and pains throughout the legs. The “creeping” sensations, aches and pains then result in difficulty initiating sleep.
Before we dive into how CBD can help insomnia, let’s talk about what causes it and what it means for your health.
It’s normal to have some nights where you find it hard to drift off or you toss and turn. We’re pretty adaptable creatures, so we can bounce back fairly well from the occasional sleepless night. However, if you’re struggling to fall asleep or stay asleep on a regular basis, that’s when the problems start.
There are lots of different reasons for insomnia. It can happen because of a recognised sleep disorder, a medication, or an environmental factor, like an uncomfortable bed or a snoring partner. It can also be caused by general health and lifestyle factors, the most common being stress.
You might recognise cortisol as the “stress hormone”, but it’s also an important part of your 24-hour sleep-wake cycle. It rises during the daylight hours to keep you awake and alert, and then drops after dark to make way for melatonin, the hormone that makes you feel sleepy.
When you’re stressed, cortisol levels spike. If you’re chronically stressed, they stay high. That means that melatonin is suppressed, and you don’t feel sleepy when you normally should. That’s why your mind races when you hit the pillow, or you toss and turn through the night.
To make matters worse, you feel even more stressed the day after a bad night’s sleep. It’s harder to fall asleep the next night, and you feel even more stressed the next day. Stress and sleep can reinforce each other indefinitely if you don’t break that cycle.
Anxiety, depression and chronic illness can also cause sleepless nights, partly because they increase your physical and mental stress. And if you have a condition like back pain, arthritis or fibromyalgia, you might also lose sleep because of the pain.
These are just a few of the many causes of insomnia, but the effects are by and large the same. After only one or two nights of lost sleep, you’ll start to feel mentally and physically sluggish. Your focus, concentration and memory will start to suffer, and you might notice a lower mood too.
Long-term sleep deprivation can cause premature ageing and weaken your immune system. It can also increase your risk of developing mental illnesses like depression and anxiety, and chronic physical illnesses like heart disease, high blood pressure, type 2 diabetes and obesity.
Yes, sleep really is that important! For peak performance, a positive mood, and overall good health, we really can’t afford to miss those zzz’s. So back to the big question: how can CBD gummies help?
What are sleep gummies?
Sleep gummies, also known as melatonin sleep gummies, are asleep aid taken in the form of tasty gummy candy. Melatonin sleep gummies are alternatives for melatonin tablets, especially for people with sleep issues who do not enjoy ingesting tablets for their medication. Sleep gummies are produced with the following ingredients: 5-HTP, griffonia seed, Vitamin B6, L-Theanine, chamomile and lemon balm. For optimal results, it is recommended to take CBD sleep gummies with melatonin.
Melatonin is a hormone that tells your body it is time to sleep. It is released by the brain as a response to a change in light. It also regulates the body clock. Melatonin is used as a treatment for plenty of sleep issues.
What is it?
Melatonin is a hormone associated with your body clock and is released by the brain as a response to change in light. It tells your body that it is time to sleep and helps regulate the body clock. The body follows an internal clock of 24 hours, which is called the Circadian Rhythm. A change in light and temperature helps tell the body when it is tired and if it is time to sleep. When it is dark, the brain then releases melatonin, which regulates sleepiness.
How does it work?
The body follows an internal clock that ranges roughly 24 hours. This internal clock is called the Circadian Rhythm. When temperature and light change, the body is given the signal and message that it is time to sleep. When it is dark, the brain also releases melatonin, which is a hormone linked to the Circadian Rhythm and helps regulate sleep. Exposure to light can help offset melatonin. This is why it is important to sleep in a dark room.
Why is it not available in the UK
Melatonin is not available in the UK because, in the UK, the Medicines and Healthcare Products Regulatory Agency banned the high-street sale of melatonin. However, melatonin with prescription is only approved for the treatment of some sleep disorders in children with neurological disorders in the UK. Doses of 2 to 10 mg of melatonin are permitted but require review for continued use every 6 months.
The best melatonin supplement dosage is between 1-5 mg. However, it will also depend on your body weight, metabolism, and overall health as they can influence how the body responds to melatonin.
Melatonin’s side effects are drowsiness and grogginess. Other side effects of melatonin include headaches, dizziness and nausea.
Can CBD gummies help me sleep?
CBD gummies are soft chewy gummy candies that are roughly 2 inches. They are produced from CBD and used to support your overall wellness. Scientists are still learning about all of the weird and wonderful ways CBD works in the body. We’d like to see much more research before we can say for sure, but based on what’s been done so far, it appears that yes, CBD does help with sleep in some cases.
How do they help with sleep
CBD helps with sleep by interacting with 5-HTP1 serotonin receptors in the brain. This aids in providing feelings of relaxation and maintaining deep sleep throughout the night.
How many gummies should I take for sleep?
Before sleeping, you should eat a higher dosage of CBD gummies to help you relax. Before officially taking CBD gummy bears for sleep-related issues, it is important to identify what sleep issues you are experiencing. It is important to start with a low dosage and gradually increase it. You must also make sure to keep track of the effects until you find what works best for you. Many people don’t experience an immediate effect and it can take a month to find the balance of CBD that helps you sleep. This might mean you need to cut your gummies in half to begin working out your dosage.
How long does it take for CBD to work for sleep
Usually, it takes between 30-60 minutes for CBD gummies to work for sleep. This can also depend on your weight, metabolism and overall health as every person is different and everyone has a different tolerance for CBD. In the best-case scenario, it is ideal to anticipate 30-60 minutes before your ingested melatonin hormone supplement works for sleep.
Are there side effects?
Yes. CBD gummies and sleep gummies have side effects. CBD gummies side effects are dry mouth, diarrhoea, reduced appetite, drowsiness, and fatigue. Conversely, melatonin gummies’ side effects are daytime drowsiness, depressed mood, irritability, stomach pain, headache, and dizziness.
How do CBD gummies work?
Unlike sleep medicines you might get from a doctor, CBD isn’t a sedative or a hypnotic. In other words, it doesn’t make you sleepy itself. Instead, it appears to work by addressing underlying problems that might be keeping you awake, it does this by interacting with your body’s endocannabinoid system (ECS).
The ECS was only discovered in the 1990’s, but it turned out to be a super-important and complex system. Your ECS is in charge of keeping everything in your body in a state of balance (homeostasis). That includes things like temperature, metabolism, and circadian rhythms like your sleep-wake cycle.
Your ECS is controlled by endocannabinoids, or cannabinoids that are produced internally. These messenger chemicals travel around the body, attaching to receptors or proteins, and telling the ECS to take specific actions. When they’re finished, specialised enzymes come and break them down.
CBD (AKA cannabidiol) is also a cannabinoid, found in the hemp plant. The oil from the plant contains CBD and other beneficial compounds, and is processed and used to make products like CBD oil, CBD creams and CBD gummies.
When you take CBD gummies, for example, the cannabinoids act on your ECS in a very similar way to your own endocannabinoids. Because we’re still learning about CBD, we know that it affects your ECS, but we’re just not sure exactly how. Does it act on a specific receptor? Or does it stop a particular enzyme from breaking down your own endocannabinoids? Or both?
How to take CBD gummies for sleep
There are lots of ways to take CBD, like gummies, oil, capsules or vape solutions. We love gummies because you don’t have to fuss around with messy droppers, and you don’t have to measure out your dose. Each ZenBear contains 20mg of CBD, so you know exactly how much you’re getting in each gummy. And of course, they taste delicious, so if you don’t like the earthy taste of oils, they’re the perfect alternative.
When you chew a CBD gummy, most of the CBD goes right into your bloodstream via the blood vessels in your mouth. However, it may take around 30 minutes to feel the effects, so if you’re taking CBD gummies for sleep, you might want to take them about 30-60 minutes before you go to bed.
If you’re new to CBD, you might be wondering how much you should take. We recommend starting with a low dose of around 10mg (that’s half a ZenBear) and seeing how you feel. If you don’t get the desired effect and you don’t experience any side effects, try 20mg next time.
Keep working your way up slowly like this until you find your ideal dose. If you do experience any uncomfortable side effects, drop back down to your last comfortable dose and stick with it.
Are CBD gummies safe?
Yes, CBD gummies are considered safe for most people and they don’t have any serious side effects that we know of. For many people, they’re a great alternative to traditional solutions like sleeping pills, which might make you feel groggy the next day.
A word of caution! If your doctor has prescribed you medication for sleep, anxiety or any other condition, don’t stop taking it without consulting them first. You should also keep in mind that CBD can interact with other medications and might not be suitable for people with some pre-existing conditions. If that applies to you, double-check with your doctor that CBD is safe for you.
Other Most Common Ingredients in a Sleep Supplement?
The most common other ingredients in a sleep supplement are:
- Lemon balm
- Vitamin B6
Sleep gummies feature L-theanine. L-theanine is an amino acid that promotes relaxation. L-theanine promotes sleep by helping the brain make neurotransmitters that help calm the brain, reducing stress-related chemicals in the brain and triggering alpha-waves that help with relaxation, creativity and focus. According to a 2019 study, L-theanine shows promise in positively influencing sleep and sleep quality. The participants in the study were given either placebo tablets or L-theanine pills. The participants who had been given L-theanine pills had reduced scores for sleep latency, sleep disturbance and lower instances of sleep disturbance pills usage, in comparison to the sample group who had been given a placebo.
Sleep gummies contain 5-HTP. Serotonin is produced from 5-HTP. 5-HTP works by being produced from the food we eat which contain amino acid called tryptophan. Following consumption of food containing tryptophan, 5-HTP then is transformed into serotonin, which helps regulate our moods, helps calm anxious moods and notably, helps regulate melatonin. Melatonin is a hormone associated with sleep.
Chamomile is notable as an ingredient that helps give off the feeling of sleepiness. It is used in sleep treatments and in teas. It contains apigenin. Apigenin, in turn, attaches itself to receptors in the brain and can help your brain transition into sleep mode. Chamomile tea, in particular, is renowned for its calming nature and has a scientific basis.
Lavender is considered one of the best sleep aid supplements. A notable study about lavender and its sleep-related properties show that lavender oil orally found that it significantly improved sleep duration and quality as well as better mental health.
5. Lemon balm
Lemon balm has been shown to support cognitive function and mental health due to it containing rosmarinic acid. Rosmarinic acid helps to increase the number of neurotransmitters available in the brain and in turn, helps escalate the chemicals responsible for signalling around the body. According to a study, when participants took lemon balm for 15 days, they experienced a 43% reduction in insomnia symptoms.
6. Vitamin B6
Vitamin B6 helps support natural melatonin production. One of the roles of Vitamin B6 is to convert the amino acid tryptophan into serotonin. After tryptophan is converted into serotonin, serotonin then produces melatonin.
Where can I buy CBD gummies?
Right here! Our ZenBears are made with only the best hemp grown using organic farming practices, 100% vegan ingredients, and all-natural flavours. That means you can enjoy all the benefits of CBD with none of the health hangovers.