Cannabis and, more recently, CBD oil has been associated with improving sleep quality by helping users get to sleep quicker and allowing them to stay asleep for longer. For the millions of people across the UK that suffer from sleeplessness and insomnia, this is very good news! It’s estimated that around 16 million adults in the UK suffer from sleeplessness, and a third of those (over 5 million people) say they have insomnia.
Research is showing that CBD has both a direct and indirect effect on sleep. It has a direct regulating action on your sleep cycles as well as alleviating other conditions (such as anxiety and discomfort), which also helps to promote restful sleep. Further research is still needed, although the results from animal studies show promising results.
Cannabidiol (CBD) is the main cannabinoid in the hemp plant and interacts with your body’s endocannabinoid system to maintain homeostasis (balance). It’s not psychoactive, so users won’t get a ‘high’, but it does have a number of health and wellness-supporting benefits ranging from epilepsy to pain relief, and even sleeplessness.
How CBD interacts with the Endocannabinoid System and its impact on deep sleep
Insomnia can be caused by several different factors, including medication, physical conditions, caffeine, environmental factors, and mental health disorders such as anxiety, depression, and post-traumatic stress disorder.
The endocannabinoid system plays an important role in a number of body functions, including appetite and mood, as well as sleep and the regulation of circadian rhythms. The endocannabinoid system is a network of cannabinoid receptors in the central and peripheral nervous system, and the immune system. The two primary receptors that have been identified are CB1 and CB2, which the cannabinoids attach to in order to affect the body. In particular, CBD interacts with specific receptors to impact the sleep/wake cycle as well as decreasing anxiety and pain, which also impacts sleep quality.
The direct regulating action of CBD
The body’s circadian rhythm is an internal twenty-four clock that runs in the background of your brain allowing you to cycle between intervals of being asleep and awake. CBD interacts with receptors in the body’s endocannabinoid system, which helps to regulate your circadian rhythm (sleep-wake cycle) and is popular with those that struggle with sleeplessness. One small study looked at the effects of CBD on individuals with insomnia and found that high doses of CBD increased total sleep time and reduced the number of night-time wakeups. These findings have been supported by animal studies that link high doses of CBD to total sleep time and reduced sleep onset latency.
Other causes of disrupted sleep, can also be helped with CBD. For those suffering from REM sleep behaviour disorder (RBD), such as those with Parkinson’s Disease, CBD can help. RBD is a disorder that causes the individual to act out their dreams and is associated with poor sleep quality and nightmares.
Insomnia is also typically characterised by daytime grogginess. CBD may be able to promote wakefulness based on studies done on humans and animals.
Indirect Effects of CBD on Sleep
CBD may also be effective in reducing anxiety and promoting a sense of relaxation as it interacts with the endocannabinoid system’s serotonin receptors in the brain. This can then improve sleep quality for those that have affective disorders such as post-traumatic stress disorder and anxiety. Lower levels of anxiety make it easier to fall asleep and stay asleep.
In a 2019 human study conducted at a psychiatric centre, CBD administration reduced anxiety levels in 80% of patients, and sleep quality improvements were noted in two-thirds of the patients. These findings are supported by a study done on rats that found CBD was able to prevent REM sleep suppression caused by anxiety.
How CBD is Different to Cannabis for Sleep
The most important difference between CBD (which is hemp-derived) and cannabis is the level of THC. In the UK, CBD products are legal, provided that they contain a THC level of less than 0.2% according to the Misuse of Drugs Act 1971. Marijuana has been used for many years are a sleep aid, but the research into the impact of THC on sleep quality is mixed and this is likely due to the THC level. The higher levels of THC are thought to have a profound impact on sleep quality as it may help you to fall asleep but doesn’t help with REM sleep.
There are five stages of sleep, and in one eight-hour night, you will go through the sleep cycle around three times. Stages 1 to 3 are the transition stages are you fall asleep, Stage 4 is “deep sleep” where your body works to restore and replenish itself, and Stage 5 is REM sleep when dreaming happens.
Sleep Latency (Stages 1 – 3) and Deep Sleep (Stage 4)
Older studies have linked the THC in cannabis to increasing deep sleep (Stage 3), while other studies suggest that the sedative effects of THC make it easier to fall asleep quicker as they reduce sleep onset latency.
REM Sleep (Stage 5)
Research consistently shows that THC reduces your eye movement activity during the REM sleep stages, as well as reducing the duration of REM sleep. In a study where THC was ingested in high doses for 20 days, once the drug was eliminated from the body (at the end of the 20 days), there were significant REM rebound effects including a higher density of eye movements during REM sleep as well as longer duration of REM sleep.
Combining Melatonin and CBD Oil to help your sleep
With the positive effects of CBD in resolving sleeplessness, as well as the other wellness-supporting benefits that the cannabinoid offers, it’s no surprise that CBD continues to grow in popularity. Even when compared with cannabis, which has been used for many years to promote sleep quality, the numerous benefits and high levels of safety for all users without the attendant issues (such as compromised REM cycles), make it an excellent choice.
The beneficial effects of CBD to help your sleep behaviour have not gone unnoticed and now brands are becoming available which use Melatonin.
Melatonin is a naturally-created hormone that regulates our sleeping cycle, and many CBD brands are currently looking to include it in their products to boost the effects of CBD oil on achieving a better night’s sleep. In the body, melatonin is released by the pineal gland, however it also has a history of being used as a dietary supplement to combat insomnia. It can help to synchronise the circadian rhythm, and it has been shown to reduce the time taken to fall asleep. The hormone also has antioxidising properties, as it works to increase the effectiveness of other antioxidants within the body.
Melatonin itself produces a feeling of tiredness. This is because sunlight inhibits its production in the pineal gland to keep us awake – when darkness falls, more melatonin is produced, and your body knows it is time to go to sleep. Melatonin hasn’t been proved to increase the length of sleep, but it does help you get to sleep quicker.
CBD Oil and Melatonin both work in different ways, combining these two active ingredients is something many brands are keen to investigate. With Melatonin to help you fall asleep quicker and CBD oil to improve the length and quality of your sleep, this combination could be the magic key to a better night’s sleep overall.