What is CBD?
Cannabidiol (CBD) is one of more than 100 compounds known as cannabinoids found in the cannabis plant. Unlike tetrahydrocannabinol (THC), another well-known cannabinoid, CBD has no psychoactive effects, meaning it doesn't produce the "high" associated with marijuana use. Instead, CBD has been studied for its potential therapeutic effects, which include anti-inflammatory, analgesic, anti-anxiety, and, of course, its benefits for sleep.
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The importance of sleep for health
Before delving into how CBD can improve sleep, it's essential to understand why sleep is so crucial. Sleep is a biological process that allows our body and mind to repair and rejuvenate. During sleep, multiple functions take place, including memory consolidation, cellular repair, and emotional regulation. Lack of sleep or poor-quality sleep can lead to a host of health issues, such as decreased cognitive function, a weakened immune system, weight gain, cardiovascular problems, and mood disorders like depression and anxiety.
Effects of CBD on sleep
Anxiety reduction
One of the primary mechanisms by which CBD may improve sleep quality is by reducing anxiety. Anxiety is a common cause of insomnia and other sleep problems. Several studies have shown that CBD has anxiolytic effects, which can help calm the mind and prepare the body for restful sleep. A study published in The Permanente Journal in 2019 found that CBD significantly improved anxiety levels and sleep quality in a group of patients with insomnia and anxiety.
Pain relief
Chronic pain is another factor that can interfere with sleep. CBD has shown potential in reducing pain by interacting with receptors in the ECS and other signaling systems in the body. By decreasing pain perception, CBD may facilitate deeper, more continuous sleep. A 2018 study in "Frontiers in Pharmacology" indicated that CBD may help manage chronic pain, which in turn may improve sleep quality.
Regulation of sleep cycles
CBD may also directly influence sleep cycles. Human sleep is divided into several stages, including rapid eye movement (REM) sleep and non-REM sleep. Some studies suggest that CBD may increase the time spent in deep non-REM sleep, which is the most restorative phase of sleep.
REM sleep support
REM sleep is crucial for memory consolidation and emotional regulation. Sleep disorders, such as sleep apnea and REM sleep behavior disorder, can disrupt this critical sleep phase. CBD has shown potential in reducing episodes of REM sleep disturbances. A 2017 study in "Current Neuropharmacology" highlighted that CBD can reduce REM sleep disturbances in patients with Parkinson's disease.
Ways to consume CBD for sleep
Oils and Dyes
CBD oils and tinctures are popular due to their ease of use and rapid absorption. They are administered by placing a few drops under the tongue and holding them there for 30-60 seconds before swallowing. This sublingual route allows for rapid absorption into the bloodstream, which can be helpful for those seeking fast relief.
Capsules and Edibles
CBD capsules and edibles offer a convenient and discreet way to consume CBD. These products pass through the digestive system before being absorbed into the body, meaning they may take longer to take effect, but their benefits may last longer.
Vaporization
Vaping CBD provides rapid absorption because the CBD enters the lungs directly and then the bloodstream. However, this method of consumption may not be suitable for everyone, especially those with respiratory problems.
Creams and Balms
Although most commonly used for pain relief and skin problems, some people find that CBD creams and balms can help with relaxation and sleep when applied topically before bed.
