A restful night’s sleep can make all the difference in our daily lives. From improving mood and energy levels to supporting overall health, quality sleep is essential.
Unfortunately, many of us aren’t actually getting the quality and amount of sleep we need.
A recent survey from YouGov found that over half of residents across 17 international markets report sleeping seven or more hours on a typical nightーand most of these surveyed wish they were clocking more snooze time.
From sleep disorders to chaotic schedules, there are many reasons people don’t get enough rest. As a result, many people are turning to aids such as CBD.
CBD offers a natural, widely available option to support sleep quality and duration. The question is, when is the best time to take CBD oil as a sleep aid?
Let’s delve into what current findings and user experiences suggest about timing CBD intake for better rest and how to create a routine that might best support a good night’s sleep.
CBD and Sleep: Understanding the Basics
Cannabidiol, or CBD, is a natural compound derived from the hemp plant. Unlike THC, it doesn’t produce any intoxicating effects, making it a popular choice for those looking for potential relaxation benefits without feeling “high.”
This year, the Sleep Foundation reported that although more research is needed, CBD seems to have several potential benefits for improved rest.
For example, CBD calms the nervous system and helps lower anxiety. At least one study found that about 65% of people who use CBD to treat their anxiety also reported improved sleep immediately.
Other 2023 cannabinoid research suggests that CBD use may be beneficial in alleviating the symptoms of insomnia, while a 2024 double-blind randomized, placebo-controlled study found that CBD may reduce the number of nightly awakenings and sleep disturbances.
Studies are still being conducted, but overall, there’s a clear relationship between CBD and its impact on the nervous system, which may in turn influence our sleep patterns, stress responses, and moods (amongst other things).
If you want to fall asleep faster, induce sleep when you’re stressed, or simply stay asleep after dozing off, CBD may offer some valuable benefits.
Factors Influencing When to Take CBD for Sleep
Because CBD’s effects vary by individual, there’s no universal “perfect time” to take it. Instead, finding the best time for you may depend on factors like your daily routine, dosage, and unique response to CBD.
However, understanding how CBD interacts with your body may give you an idea of when to try it for optimal sleep quality benefits.
1. Onset Time
How quickly CBD works depends largely on how it’s consumed. When CBD oil is taken sublingually—placing drops under the tongue—it typically enters the bloodstream more rapidly, with many users feeling effects within 15 to 45 minutes.
This method allows CBD to bypass the digestive system, offering a more direct route to the bloodstream. For those seeking quicker results, especially closer to bedtime, sublingual application may provide a more immediate sense of calm and relaxation.
On the other hand, if CBD is taken as an edible or in capsule form, the onset time is often longer, taking about 1 to 2 hours to feel a noticeable calming effect. The digestive process slows down absorption, meaning it takes longer for the CBD to reach the bloodstream.
However, the effects may also last longer, which could be ideal for those who want sustained support to stay asleep through the night.
2. Body Chemistry
Each person’s unique body chemistry significantly influences how quickly and effectively they feel the effects of CBD oil for sleep.
While some people report an almost immediate sense of relaxation and ease, others may need more time or a consistent routine to experience similar benefits. Variations in metabolism, health conditions, endocannabinoid system sensitivity, and overall tolerance can all play a role in how CBD interacts with an individual’s system.
For some, a low dose yields noticeable relaxation; for others, higher doses or an extended period of consistent use may be needed.
Additionally, regular CBD users often find that their response improves over time. This could be due to the way CBD interacts with the body’s endocannabinoid receptors, gradually fostering a state of balance that supports overall wellness.
If you’re new to CBD, starting with a low dose and tracking how you feel over several days or weeks may be a helpful way to determine what works best for your body.
3. Timing Around Your Routine
The timing of CBD within your nightly routine can also play an important role in optimizing its effects for sleep. Since CBD influences everyone differently, incorporating it into a consistent routine might help gauge the ideal window for bedtime benefits.
Using CBD sleep oil at the same time each evening, for instance, can make it easier to assess how it aligns with your natural rhythms and whether it enhances the relaxation you need before bed.
Developing a regular bedtime routine with CBD also allows you to notice any patterns, helping you pinpoint the best timing for your unique needs. You may find that taking CBD an hour before bed gives you the ideal sense of calm, or you might discover that using it right as you settle in for the night works best.
A consistent approach not only makes it easier to determine what’s effective, but it also sets the stage for a relaxing routine that can support better sleep over time.
When to Take CBD Oil for Sleep: Popular Timing Options
If you suffer from poor sleep (or little sleep), your goal is likely to find a sweet spot for CBD use. Here are some popular timing options to consider when incorporating CBD oil into your evening routine:
1-2 Hours Before Bedtime
For many users, using CBD oil 1-2 hours before bed works well. This allows the body ample time to absorb CBD, especially if it’s in edible form. If you’re using a CBD tincture, placing a few drops under the tongue for faster absorption can also help.
Allowing an hour or so between taking CBD products and getting ready for bed might give you enough time to fall asleep naturally.
At Bedtime
Some people find they benefit from using a CBD tincture right before bedtime, particularly if they tend to experience nighttime restlessness, sleep disturbances, or anxiety. A few drops under the tongue can bring a sense of calm without any lingering effects that might disrupt waking up the next morning.
Earlier in the Evening
For those who find that CBD products take longer to kick in, using it a bit earlier in the evening—say, 3-4 hours before bed—could be beneficial. This might suit individuals who need a longer period for the effects to fully take hold.
Taking CBD earlier also allows you to gauge if you need to adjust the timing closer to your actual bedtime for a more immediate sense of relaxation.
Determining Your Best Dosage and Timing
Again, there’s no perfect time to take CBD to get more zzz’s. Finding the right dosage and timing for daily CBD sleep aids can take a bit of experimentation and personal reflection.
At Arktis Naturals, we typically advise that new CBD users…
(1) Start Small
Begin with a lower CBD oil dosage for sleep and observe how it affects your body. The idea is to introduce the product gradually so you can notice any changes in sleep quality without overwhelming your system.
(2) Keep a Routine
Taking CBD products at the same time each night can help your body adapt and better anticipate the effects. Consistency may improve how well it aligns with your natural sleep cycle.
(3) Track Your Experience
It can be helpful to keep a journal or use a sleep-tracking app to see if your timing and dosage adjustments are making a difference in your sleep quality.
If you have questions about using CBD to sleep better, talk to your healthcare provider or product manufacturer. They’ll be able to provide more personalized guidance based on your goals and concerns.
Combining CBD Oil with a Bedtime Routine
Like most sleep aids, CBD oil is often one piece of a bigger puzzle. You can’t use CBD oil and expect to drift off easily if you’re not taking other proactive measures to relax.
Here are some additional steps to take to enhance your sleep:
Practice Relaxing Activities
Reading, meditating, or gentle stretching can help signal to your brain that it’s time to wind down. Try incorporating some soothing hobbies into your nightly routine soon after you take your CBD sleep aid.
Limit Screen Time
Research suggests the blue light emitted by phones and computers can interfere with the body’s natural melatonin production, making it harder to fall asleep. Try to put your devices away and turn the TV off at least 30 minutes before you hit the sack.
Create a Comfortable Sleep Environment
Keep your room cool, dark, and quiet, and consider small adjustments like blackout curtains or white noise machines. The more conducive your environment is to good rest, the better chance your CBD sleep capsules or oils will have to make a difference.
Final Thoughts: Ideal CBD Timing for a Good Night’s Rest
The journey to a better night’s sleep may take some experimentation. Whether you’re looking for a calm transition into bed or hoping to manage nighttime stress, finding the right time to take a CBD sleep aid is personal and can vary from night to night.
As with any supplement, consult your healthcare provider before incorporating CBD products, especially if you’re on other medications or managing specific health conditions.
We’re Here to Support Your Wellness Regimen
If you’re ready to explore natural options to support a better night’s rest, consider trying Arktis Naturals’ award-winning full-spectrum CBD oil.
Many people find that using CBD as part of a complementary and integrative health approach helps with various wellness goals, from helping to manage chronic pain to promoting deeper relaxation. Even low doses of full-spectrum CBD may offer benefits as a sleep aid for those dealing with sleep problems or seeking pain relief.
When you prioritize quality rest, you’re more likely to feel well-rested and energized to take on each day. Discover Arktis Naturals’ full line of CBD products and see how they could support your everyday wellness routine.
