CBD oil should be taken 30 to 60 minutes before bed for a good night’s sleep. This allows your body to absorb the CBD and produce the right effects. How and when you take CBD oil determines whether or not it will improve your sleep. Learn how to master the use of CBD before bed. In the UK, as many as 16 million adults suffer with sleepless nights, and since problems sleeping can have a big impact on your personal and professional life, it’s important to find ways to improve both the quality and quantity of your sleep before it begins to affect how you feel on a day to day basis.
When Is the Best Time to Take CBD Oil to Get a Good Night’s Sleep?
The best time to take cannabidiol (CBD) oil to get a good night’s sleep is roughly 30 to 60 minutes before you want to be asleep. This allows the body to absorb the CBD and take effect.
The time needed for CBD oil to take effect is influenced by the method of ingestion, and CBD oil used in food or drinks will take longer to affect the body than drops of CBD oil placed under the tongue.
You may need to take a moderate or high dose of CBD products to feel any sedative effects, as lower doses can have more stimulating effects. A “high dose” can change according to individual differences in a person’s endocannabinoid system (ECS), but any amount above 50 mg per day could be considered a high dose. For managing anxiety-related insomnia, a person may need doses as high as 300 mg or more per day. In contrast, others may find more moderate doses of 25 mg per day beneficial as a sleep aid.
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When Is the Best Time to Take CBD at Night?
CBD products taken 30 to 60 minutes before going to bed may act as a sleep aid to improve onset or duration. This time will vary based on many factors, including your method of ingestion, dosage, personal metabolism rate, and weight.
Drops of CBD oil placed under the tongue tend to take effect within 15 to 30 minutes, whereas CBD oil used in edibles or beverages may take 60 to 90 minutes.
The effects of CBD oil can be felt much sooner after ingestion when placed under the tongue, as the CBD is absorbed directly into the bloodstream and bypasses metabolism. When CBD is consumed in the form of an edible (like CBD gummies) or beverage, it must pass through the liver and be metabolized before entering the bloodstream. Metabolism also reduces the amount of CBD available to your body.
Inhaling CBD oil via a vape will allow the effects to occur within 15 to 30 minutes, similar to placing the oil under the tongue. However, thinners are required when vaping CBD oil, and this method of ingesting CBD products is not recommended. Vaping CBD is believed to pose serious health risks.
CBD is known to aid in reducing symptoms of psychological disorders such as anxiety and depression, and it is also commonly used as a potent pain and stress reliever. These effects of CBD may help improve the sleep cycle in people managing such conditions.
Additionally, research has shown that high doses of CBD — 300-600 mg per night — tend to have a sedative effect on healthy adults. However, this may be due to the drop in the stress hormone cortisol levels associated with CBD use, resulting in a more relaxed state.
However, CBD is also thought to be a wake-promoting agent when used in small doses by healthy adults. This may be because CBD potentially increases protein synthesis in certain parts of the brain involved in wakefulness. This heightened brain activity promotes a more wakeful state and may negatively impact sleep.
Reasons to Take CBD Before Bed
High cortisol levels cause stress responses (flight, fight, or freeze). One of the main symptoms of stress is difficulty sleeping. CBD interferes with cortisol secretion, resulting in a reduction of cortisol in the body, and this calms the nervous system and relaxes the body.
If you struggle to fall asleep at night due to stress, CBD may help induce sleep by lessening the sensation of stress. High cortisol levels in the body during the night contribute to problems with falling asleep and waking up in the night, leading to reduced sleep quality. Therefore, taking CBD oil before bed may help improve the overall quality of sleep.
CBD is thought to be a safe treatment option for both acute and chronic pain conditions. Pain is a common reason for having trouble falling asleep. By reducing pain, CBD diminishes the cause of sleep disruption, allowing for better quality sleep.
The endocannabinoid system in the body contains two different types of cannabinoid receptors: CB1 and CB2. The CB2 receptor is found in abundance throughout the immune system and has a role in regulating pain. CBD binds to these CB2 receptors, reducing inflammation and pain. As a result, CBD can help people with chronic pain get better sleep.
Additionally, CBD is an allosteric modulator of the opioid receptors in the body. These receptors regulate the sensation of pain, and CBD binds to opioid receptors and alters how they respond to painful stimuli, reducing the sensation of pain. The pain relief properties of CBD can contribute to more restful sleep for individuals who experience pain throughout the night.
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One of the most common symptoms of anxiety is difficulty falling asleep. CBD may help relieve anxiety by reducing the activity of a part of the brain called the amygdala. The amygdala is the brain’s fear center, and it is hyperactive in many people who experience anxiety. By reducing amygdala activity, CBD may decrease feelings of anxiety and increase the likelihood of falling asleep.
CBD may aid in sleep by acting as an antidepressant. Depression is commonly caused by low levels of available serotonin in the body. CBD is a partial agonist of serotonin receptors, meaning it similarly acts on these receptors to serotonin molecules. This can help regulate your mood and potentially improve your ability to fall asleep.
Figuring out how much CBD to take to help you sleep can be difficult, and the general guideline is to start with a low dose and work your way up until you find a dose with the desired effects. Research suggests that doses as low as 25 mg per day may be sufficient for sleep improvement in adults with anxiety. However, some studies have shown that higher doses of 300-600 mg per day are required for sedative effects in healthy adults.
Here are some points to consider when figuring out the correct dose of CBD oil for you:
- If you experience difficulty falling asleep due to stress, anxiety, depression, or pain, you may only require a low dose (e.g., 25 mg) to assist with sleep.
- CBD may be wake-promoting in low doses if you are a healthy adult (i.e., do not suffer from anxiety, depression, or pain conditions), and you will likely require a higher dose. Consuming small quantities of THC can also have sedative effects and reduce the amount of CBD needed.
- Rather than taking one high dose at night, many people gradually dose CBD over the day. For example, instead of one 75 mg dose 1-2 hours before bed, they may take 25 mg three times per day. Dosing like this can help alleviate stress, pain, and/or anxiety over the day, which allows a person to relax and get to sleep easier at night.
The Bottom Line
CBD oil is known for its therapeutic effects such as anxiety, pain, and stress relief. Due to these effects, CBD oil may improve insomnia, sleep onset and sleep quality in people with these conditions. CBD may also enhance sleep in healthy adults at much higher doses.
It is recommended to take CBD oil 30 to 60 minutes before sleep. The dose of CBD required for maximum benefit will vary from person to person. It is best to start with a low dose and slowly increase the amount of CBD until you find the right amount for you.
Frequently Asked Questions
How much CBD should I take at bedtime?
People who struggle with sleep due to anxiety, depression, pain, or stress may experience improvements in sleep when taking doses of CBD as low as 25 mg. Healthy adults may require much higher doses (300 to 600 mg per day).
What happens if I take CBD oil before bed?
Taking the correct CBD oil dose 30 to 60 minutes before bed can help de-stress and calm your body. This can assist with falling asleep and potentially improve the overall quality of your sleep.
When and How to Take CBD Oil for Sleep?
CBD may help you achieve deep, restful sleep — but the question is, when and how to take CBD oil for sleep to achieve the best results?
Should you take it right before bed or wait a few hours before shutting your eyes?
How much CBD oil is beneficial for sleep?
Are there any side effects?
Sleep is a critical factor for overall health and well-being, yet people often neglect it. Sleeping pills aren’t a safe long-term solution, so it’s no wonder people are turning to natural remedies such as CBD oil.
In this article, we explain how and when to use the best CBD oil for sleep to optimize your inner clock.
How CBD Can Help with Sleep
The therapeutic versatility of CBD stems from its interaction with the human endocannabinoid system (ECS), which plays an integral role in the regulation of processes such as sleep, pain, mood, immune function, appetite, memory, body temperature, and fertility.
CBD may improve sleep by targeting a few distinct mechanisms.
It can help you fall asleep faster by reducing anxiety.
If you suffer from chronic pain, CBD may prevent you from waking up in the middle of the night due to discomfort.
Finally, when you feel sluggish in the morning, you can take CBD oil to reduce tiredness and improve focus, which positively affects your circadian rhythm and melatonin production.
Melatonin is our natural sleep hormone whose balance is essential to maintaining healthy sleep and stable energy levels the next day.
CBD isn’t a potent sedative, but in higher doses, it reduces blood pressure, causing you to breathe slowly. Slow, deep breaths activate the parasympathetic nervous system, calming you down and making you feel relaxed.
This, in turn, may positively impact your sleep latency (the time you need to fall asleep).
Last but not least, researchers found that cortisol levels decrease significantly when you take a large dose of CBD oil. Cortisol is a steroid hormone responsible for regulating a wide range of important functions, including sleep-wake cycles. Too high levels of cortisol will prevent you from falling asleep.
How and When to Take CBD Oil for Sleep
CBD produces different effects depending on the dose — hence its biphasic nature.
While lower doses of CBD may promote alertness, focus, and reduce tiredness, larger amounts may deliver sedative effects.
If you want to optimize your inner clock, take a low dose of CBD in the morning up until the afternoon – and follow up with a larger dose in the evening, preferably 30–60 minutes before going to bed.
When you remain productive throughout the day, your brain receives signals that it has done a good job and it’s time to get some rest.
On the other hand, if you work night shifts and your sleep-wake cycle is disrupted, CBD can help you stay asleep through the night and clear your head before falling into the bed.
How Much CBD Do I Take for Sleep?
Overall, improved sleep is typically the result of higher doses. However, a high dose can mean completely different amounts for two individuals. Everybody has their own optimal dosage range for sleep.
That being said, many people achieve decent results with doses ranging between 40 mg to 160 mg per serving. You may start at the lower end and gradually increase the amount of CBD oil each day — until you find out what works best for you.
How Long Does It Take for CBD Oil to Make You Sleepy
Usually around 15–30 minutes, but that depends on a few individual factors, such as your age, weight, metabolism, and whether you take CBD oil on a full or empty stomach.
When you take CBD oil under the tongue, it travels to the bloodstream through a tiny set of capillaries — avoiding the first-pass metabolism in the liver.
In contrast, oral products like CBD capsules, gummies, or honey sticks, need to pass through the digestive system before taking effect — so you may experience a delay of anywhere between 40 minutes and 2 hours.
The calming effects of CBD oil usually last up to 6 hours, with peak potency within 1.5 hours from consumption.
How to Use CBD Oil for Sleep (CBD Before Bed)
Feeling like you could benefit from using CBD oil for sleep? Take it around 30–60 minutes before bed.
Measure out your dose of CBD with the oil’s dropper and place it under the tongue for 60 seconds — then swallow. You can swish the tongue around your gums and palate to increase the surface area for absorption.
When it kicks in, you should notice a calming wave of relaxation and a sense of peace in the mind. The effects will develop with time, becoming more pronounced after an hour from ingestion.
Observe how your body responds to your first dose. If you notice
Side Effects of Using CBD Oil for Sleep: Is CBD Safe?
Yes, CBD is considered a safe compound with no dangerous side effects, even at doses reaching 1,500 mg daily.
In normal doses, side effects are almost nonexistent, but as with any natural or synthetic substance, CBD may cause a few unwanted reactions when consumed at large doses, especially by first-time users.
You can experience the following side effects:
- Dryness in the mouth
- Appetite fluctuation
If you’re taking any medication for a health condition, talk to your doctor before adding CBD oil to your daily plan. Consulting a qualified professional will help you minimize the risk of potential negative CBD-drug interactions.
If you want to ensure you’re buying a safe and effective product, pay attention to:
- Third-party lab tests – every batch should be tested for potency and purity, with an up-to-date certificate of analysis attached to each product.
- Hemp source – hemp effectively absorbs and accumulates every substance from its environment. Choose brands that use non-GMO, organic hemp to make their CBD oils. Avoid mass-produced, pesticide-lace hemp.
- Full list of ingredients – make sure that the other ingredients are of the same high quality as the hemp extract. They should come from natural sources, and if you can get organic ingredients, it’s all the better.
- Extraction method – the best CBD oils on the market are extracted with CO2. This method is friendly for the environment and allows for achieving clean and consistently potent extracts.
CBD Oil and Sleeping Pills: Can You Take Them Together?
If you’re desperate to get those 8 hours of high-quality rest, you may be considering the idea of taking CBD and sleeping pills together.
It’s important to determine whether or not CBD and the pills will interact with each other — and what kind of interaction they will create. Again, this is the job of your doctor.
More research is needed, but current evidence suggests that CBD could alter the concentrations of many medications in the body.
Key Takeaways on How and When to Take CBD Oil for Sleep
You have two ways to use CBD for sleep. The effects will vary depending on your dosage and the time of the day.
Taking low doses of CBD in the morning and throughout the day may enhance your focus and alertness, leading to increased productivity.
On the other hand, large doses taken in the evening may cause a drop in blood pressure and make you feel sleepy.
Taking CBD oil for sleep has more than one face — but it’s all about optimizing your inner clock.
Try taking different amounts of CBD at different times of the day to see what works best for your sleep quality.
- Kaur, R., Ambwani, S. R., & Singh, S. (2016). Endocannabinoid System: A Multi-Facet Therapeutic Target. Current clinical pharmacology, 11(2), 110–117. 
- Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente journal, 23, 18–041. 
- Schilling, J. M., Hughes, C. G., Wallace, M. S., Sexton, M., Backonja, M., & Moeller-Bertram, T. (2021). Cannabidiol as a Treatment for Chronic Pain: A Survey of Patients’ Perspectives and Attitudes. Journal of pain research, 14, 1241–1250. 
- Murillo-Rodríguez, E., Sarro-Ramírez, A., Sánchez, D., Mijangos-Moreno, S., Tejeda-Padrón, A., Poot-Aké, A., Guzmán, K., Pacheco-Pantoja, E., & Arias-Carrión, O. (2014). Potential effects of cannabidiol as a wake-promoting agent. Current neuropharmacology, 12(3), 269–272. 
- Jadoon, K. A., Tan, G. D., & O’Sullivan, S. E. (2017). A single dose of cannabidiol reduces blood pressure in healthy volunteers in a randomized crossover study. JCI insight, 2(12), e93760. 
- Iffland, K., & Grotenhermen, F. (2017). An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies. Cannabis and cannabinoid research, 2(1), 139–154.
Livvy is a registered nurse (RN) and board-certified nurse midwife (CNM) in the state of New Jersey. After giving birth to her newborn daughter, Livvy stepped down from her full-time position at the Children’s Hospital of New Jersey. This gave her the opportunity to spend more time writing articles on all topics related to pregnancy and prenatal care.
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How to take CBD oil for sleep
In the UK, as many as 16 million adults suffer with sleepless nights, and since problems sleeping can have a big impact on your personal and professional life, it’s important to find ways to improve both the quality and quantity of your sleep before it begins to affect how you feel on a day to day basis.
You may have already tried traditional sleep aids such as sleeping pills, room sprays or an eye mask and ear plugs to block out unwanted disturbances. However, if none of these solutions have worked, you may want to consider a different approach. CBD oil is a product that many people use to feel more relaxed and encourage a natural sleep, but how does it work?
WHY DO I STRUGGLE TO SLEEP?
If you’re having trouble with falling and staying asleep, you may have a better chance of fixing your problem if you know the reason behind it. There are many different conditions that can lead to problems sleeping, such as:
- Delayed sleep phase disorder
- Restless leg syndrome
- Shift work sleep disorder
- Sleep apnea
It could also be that you’re not suffering from any specific condition and that your ability to sleep has been impacted by specific factors. These may include:
- Jet lag
- Lack of exercise
- Poor sleeping habits
- Uncomfortable sleeping conditions (i.e. bedding, temperature, position, lighting, sound)
- Untreated pain
- Varying bed time
- Work or home life
WHAT CAN HELP ME SLEEP?
With so many things that can affect our sleep, getting a good night’s rest may seem like a daunting task. However, there are several proven ways of encouraging sleep, so if you’re having problems drifting off, you could:
– Make changes to your bedroom so it’s darker, warmer, quieter and more comfortable
– Decide on a consistent bedtime
– Exercise during the day
– Focus on relaxing and relieving stress before you attempt to sleep
– Identify symptoms of sleep disorders and base your next steps on that
– Reduce alcohol, caffeine and food intake prior to bedtime
– Remove naps from your daily routine.
Alternatively, if these tips don’t work, you could consider taking CBD oil. Many people take CBD as part of their nightly routine to help them find their calm in the chaos of the everyday. It can help to soothe anxieties and to quell any stresses from the day. Building this into your nightly ritual could allow you a moment to shut off, wind down and prepare for a great night’s sleep. TRIP’s range of CBD oils are also infused with chamomile for its soothing benefits.
HOW DO YOU TAKE CBD OIL FOR SLEEP?
If you want to see if CBD oil could help you wind down and shut off, simply place a few drops under your tongue and allow 30 to 60 seconds for it to absorb. It will then move directly into the bloodstream, which will give it the quickest and strongest chance of effectiveness.
HOW MUCH CBD DO I TAKE FOR SLEEP?
For newcomers to CBD products , it would be advisable to start with a low dosage and gradually increase it over a long period of time. You may want to use just a couple of drops of CBD oil at first, and then begin to add more drops each time you use it until you find the amount that works for you.
WHAT TIME TO TAKE CBD FOR SLEEP
After taking CBD oil, it will probably be about 20 minutes before you start to feel the effects. For some, it could take a little longer, so we would recommend taking CBD up to an hour before bedtime to start winding down and letting go of the day’s stresses.
CAN I TAKE A SLEEPING PILL WITH CBD OIL?
When you’re experiencing trouble sleeping and begin to feel desperate to get back into a more natural sleep pattern, you may consider using multiple solutions at once. In this instance, it could be that you contemplate taking CBD oil and a sleeping pill simultaneously, but it’s important that you establish whether or not it’s safe to do so.
Further research is needed, but existing evidence suggests that CBD could impact how effective medication is on the body. As such, it would be advisable to speak to your doctor before taking any sleeping pills alongside CBD oil.