Key takeaways:
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CBD, or cannabidiol, is a type of cannabinoid extracted from the hemp plant - it won't get you high and isn’t addictive
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Studies show that using CBD for sleep could be beneficial and improve the onset and duration of sleep
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It’s thought that CBD could help manage stress, anxiety and pain, which can all negatively affect sleep quality
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It’s recommended that you start on a low dose of CBD if you’re using it as a sleep aid
What is CBD?
CBD, or cannabidiol, is one of over 120 compounds called cannabinoids extracted from the hemp plant. The hemp plant is related to the cannabis plant, and is grown from seeds bred to contain very low levels of THC, or none at all.
How CBD affects sleep
Poor sleep quality affects many of us on the odd occasion - but if we’re chronically sleep deprived, we can struggle with everyday life.
Over recent years, numerous studies and clinical trials have investigated the effects of CBD and its mechanisms of action. Studies have shown that CBD affects the endocannabinoid system, also known as the ECS. The ECS is a network of cells and receptors that runs from the brain throughout the body.
Only relatively recently discovered (in the 1990s), the ECS plays an important role in homeostasis, the body’s internal checks and balances system. It helps to regulate factors such as:
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Sleep
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Mood
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Appetite
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Stress
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Immunity
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Pain perception
The body naturally produces chemicals called endocannabinoids that interact with specific receptors on the ECS. Endocannabinoids are released when the body requires them, for example, to promote sleep, regulate mood or manage pain.
When they’re released, they bind to their specific receptors, signalling to the body that action is being taken, which can then, for example, help us fall asleep or experience a boost in mood or less pain.
But while this is an impressive system, the ECS alone, like any system or network in the body, can only work to a certain point.
CBD is a type of cannabinoid, similar to the endocannabinoids produced naturally by the body. Studies have shown that CBD is capable of interacting with the receptors of the ECS. Quite how it does this is still a topic of research and debate, but it has shown a capability to influence the ECS in studies so far.
CBD isn’t a miracle cure, and it can’t treat or prevent specific diseases and conditions. But evidence is emerging that CBD may be beneficial for some conditions, such as anxiety and sleep.
How CBD may help sleep
It’s thought that CBD may improve sleep quality by helping to reduce anxiety and stress. If you’re experiencing pain that keeps you awake, CBD may also help you sleep by reducing pain.
Anxiety and stress
Anxiety and stress can significantly impact our sleep quality. If we have things on our mind or we’re struggling with anxiety and racing thoughts, we might not be able to fall asleep. If we do manage to fall asleep, we may not then be able to stay asleep. We might find ourselves wide awake in the small hours, unable to quiet our minds and fall back to sleep.
There seems to be more research focused on the benefits of CBD for anxiety than specifically for sleep. Promising research shows that cannabidiol helps to reduce symptoms of anxiety, with one early study in 2015 concluding, “CBD has considerable potential as a treatment for multiple anxiety disorders” and expressing the need for “further study of chronic and therapeutic effects in relevant clinical populations”.
From this, we can hypothesise that if CBD helps to reduce symptoms of anxiety, it can also help promote better sleep quality.
It’s also thought that CBD can an interact with the dopamine receptors of the endocannabinoid system. Dopamine is a feel-good neurotransmitter, responsible for pleasure and motivation, and an imbalance of dopamine can increase anxiety. CBD could therefore help to improve sleep by reducing anxiety and balancing dopamine levels.
Pain
Similarly, as with stress, anxiety and sleep, if we have a chronic pain condition, it’s likely to affect the duration and quality of our sleep. The endocannabinoid system plays a role in pain perception, which led researchers in 2021 to look at the ECS as a potential target for the management of pain conditions.
In 2022, researchers concluded that CBD could help patients with conditions such as arthritis, fibromyalgia and multiple sclerosis reduce pain and inflammation. Further studies have shown that CBD can help adults manage chronic pain.
Again, we can draw conclusions, therefore, that CBD may help improve sleep by managing pain.
Sleep quality
Clinical studies into whether or not CBD is good for sleep are limited. But some preliminary research suggests that using CBD before bed could be an effective sleep aid. One study, in 2024, found that regularly using CBD “appears safe and could lead to significant and clinically important sleep improvements”.
CBD for insomnia
Chronic sleep disorders such as sleep apnoea and insomnia are serious conditions that may require medical help. If you think you have a long-term sleep disorder, speak to your GP.
Studies into CBD as a treatment for insomnia are again limited and appear to have mixed results. A review of the evidence available in 2020 found that there was “insufficient evidence to support routine clinical use of cannabinoid therapies for the treatment of any sleep disorder” due to the lack of studies thus far. It did recommend further studies to investigate the possibilities of CBD as a treatment for insomnia and other sleep disorders.
More positively, a review in 2023 found that CBD “may be beneficial in alleviating the symptoms of insomnia” and again recommended further studies.
Evidence
It’s not yet clear whether CBD has a direct effect on sleep quality or if it can help improve sleep because it has a positive impact on symptoms of anxiety, stress and pain. But as the research continues, we may see conclusive evidence emerge on the benefits of CBD as a sleep aid.
Large case series
A large case series in research is a type of study that focuses on what the outcomes were, rather than why they happened. They help discover patterns and are the basis for further, more in-depth research.
In 2019, a large case series study was conducted looking at anxiety and sleep and whether or not CBD helped participants in the study sleep. It concluded that CBD could be beneficial for poor sleep caused by anxiety and recommended controlled clinical trials.
Clinical trials
A clinical trial is a research study that looks at the effectiveness of a drug or therapy for a certain medical condition. Much of the research mentioned in this article involves clinical trials into the effects of CBD on sleep, with positive, albeit as yet not fully conclusive, outcomes.
User-reported outcomes
Healthline is a trusted online resource with in-house testers. In the Summer of 2025, they reported anecdotally that CBD was “helpful for falling asleep faster and staying asleep longer — usually by slowing racing thoughts or downplaying pain that tends to hinder sleep”.
How CBD compares to other sleep aids
Melatonin is a hormone produced by the brain to promote sleep. Some people take melatonin supplements as an alternative sleep aid to sleeping tablets that can cause grogginess the next day.
Melatonin isn’t available on the NHS in the UK as a treatment for insomnia, but it is available on private prescription. It cannot be taken regularly.
Interestingly, a study in 2024 found that CBD was just as effective as taking melatonin.
Non-medicated sleep aids include chamomile tea and supplements containing magnesium and herbs such as lavender and valerian. Each has different effects on different people, and no studies exist that compare these natural sleep remedies to CBD.
Best CBD types for sleep
CBD products all work in the same way, whether you’re using CBD oil, drinks or gummies. However, some may work quicker than others. How you take CBD to improve sleep depends on your personal preference, but here are some things to keep in mind…
CBD oil
CBD oil is the fastest-acting type of CBD product available. Designed for use under the tongue, it enters the bloodstream directly.
Add CBD oil to your nighttime wind-down routine by dropping your chosen number of drops under your tongue an hour or so before bed. If you need help understanding the amount of CBD that will work best for you, this CBD dosing guide will help.
CBD gummies
CBD gummies are convenient, simple to dose and can be easily added to a pre-bed routine to help improve sleep.
Unlike CBD oils, they don’t enter the bloodstream directly. Instead, they need to enter the digestive system before entering the bloodstream, and may therefore be slower to have an effect.
CBD drinks are another type of oral CBD that are easy to dose but may also be slower to take effect than CBD oils, as they too need to enter the digestive system first.
Full-spectrum vs broad-spectrum
Regardless of whether you’re using CBD oils, gummies or drinks, you also need to consider the type of CBD used in each product:
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Full-spectrum CBD contains all of the different compounds found in the cannabis plant, including low levels of THC
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Broad-spectrum CBD products contain most of the different compounds found in the cannabis plant, but the THC has been removed (it may still be present in trace levels)
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CBD isolate is a pure CBD product, extracted from the hemp plant, and contains no traceable levels of THC
Although some CBD products may only contain very low or trace levels of THC, if used regularly, THC may build up in your system. This means that there’s a very small chance that THC may show up if you take a drug test. You can avoid this by using products that contain CBD isolate only.
Is CBD safe to use for sleep?
CBD products such as oils, gummies and drinks are considered safe for promoting better sleep, and there’s no evidence to suggest that using a CBD product every evening on a long-term basis to help you sleep is dangerous.
If you begin to notice that your CBD dose is no longer an effective sleep aid, and you’re on a relatively low dose (25 mg or less), you could try increasing your dose by 5 mg for a week to see if that affects your sleep quality.
Some people experience side effects (see below) when using CBD. If you’re experiencing side effects that are bothering you, stop using CBD.
Are there any risks or side effects of CBD?
CBD is considered safe for most people, but some people experience mild side effects such as:
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Diarrhoea
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Dry mouth
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Drowsiness
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Dizziness
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Decreased appetite
You can reduce your risk of experiencing the possible side effects of CBD by starting on a low dose of 20 mg to 25 mg per day.
CBD may interact with certain medications, including blood thinners and some epilepsy medications (see below). If you’re taking any medicines, check with your doctor before taking CBD.
Using CBD at the same time as alcohol may also cause a sleepy, almost sedative effect.
How much CBD to take for Sleep
Currently, there is no standardised or recommended dose of CBD for sleep. CBD works differently for different people, and it’s advised that you start on a low dose of 20 mg to 25 mg per day for a week.
If you feel like you may benefit from a higher dose, increase by 5 mg a day for another week and assess how you feel.
Who should not take CBD for sleep
CBD can cause side effects such as drowsiness and dizziness (see above) in some people. Therefore, you shouldn’t take CBD if you’re taking medications that cause similar side effects, such as:
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Antihistamines
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Antidepressants
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Anti-psychotics
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Opioids
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Benzodiazepines
Altered concentration is also a consideration when using CBD. The liver produces enzymes that break down certain medications, and it’s thought that CBD may have an interaction with these enzymes.
This could mean that if you use CBD and you’re taking some other medications, you could end up with too much or too little of the medication in your body. This is known as altered concentration and is associated with the following:
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Seizure medications
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Blood thinners
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Thyroid medications
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Medications that control heart rhythm
CBD products shouldn’t be used if you’re pregnant or breastfeeding, as there’s not enough data to confirm the safety of CBD for unborn babies or infants.
You should avoid using CBD without medical advice if you have any of the following conditions:
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Glaucoma
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Parkinson’s disease
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Liver disease
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Sleep apnoea
How long does CBD take to work for sleep?
Cannabidiol CBD works differently for different people with different metabolisms, body weights and body chemistries.
How well CBD works for you in promoting better sleep depends on the dose, too. A higher dose may have more of a sedating effect, but you should always start on a lower dose and gradually increase to see how CBD affects you.
Consistency is important, which means taking CBD regularly (each day) to allow it time to build up in your system.
CBD oil works more quickly than other oral CBD products as it’s used under the tongue and passes directly into the bloodstream.
If you’re using CBD to help you sleep, making it part of a relaxing wind-down ritual before bed, including avoiding the blue light emitted from phone screens in the hour before bed, drinking a warm, caffeine-free drink and keeping your bedroom cool, dark and clutter-free, will give you the best chance of achieving better sleep.
As a general rule, if you’re using CBD oil, take it half an hour to an hour before bed. If you’re using CBD gummies or drinks, take them 1 to 2 hours before bed.
Consulting a healthcare professional
If you’re struggling with sleep deprivation or insomnia, or you’re experiencing stress, anxiety or chronic pain to the point that it’s negatively affecting your sleep quality, speak to your GP.
Speak to your GP before using CBD if you’re taking any medications.
Research
If you’d like to understand more about the endocannabinoid system, how it works and how CBD interacts with it, this article from Healthline goes into great detail and is an interesting read.
This article talks in-depth about the role of dopamine in anxiety and other mental health challenges.
FAQs
Is CBD legal?
In the UK, CBD must contain less than 0.2% THC. This means that it won’t get you high and isn’t addictive. Crucially, this also means that it’s legal to buy and sell CBD products in the UK.
Can CBD make you sleepy?
Yes, CBD can make some people feel sleepy. If you’re taking CBD during the day and it’s making you feel drowsy, try taking it in the evening to help improve your sleep.
Does CBD help with deep sleep?
There are no studies looking specifically at the effects of cannabidiol CBD on deep sleep, the period of sleep that supports memory consolidation and energy restoration. But research shows that CBD can support better sleep overall.
Can CBD cause vivid dreams?
There is some anecdotal evidence in online forums that CBD may cause vivid dreams. Some users report that they dissipate after a few weeks of using CBD, while others report that they enjoy the vivid dreams they experience when using CBD before bed. CBD works differently for different people; you may or may not experience vivid dreams. If you do, and you’d rather not, stick to a lower dose.
Is it safe to use CBD every night?
There’s no evidence to suggest that using CBD every night to support better sleep is dangerous. If you’re using CBD to help improve sleep and you start to experience side effects, either stop using it or decrease your dose.
References
Saleska, J. L., Bryant, C., Kolobaric, A., D’Adamo, C. R., Colwell, C. S., Loewy, D., Chen, J., & Pauli, E. K. (2023). The Safety and Comparative Effectiveness of Non-Psychoactive Cannabinoid Formulations for the improvement of Sleep: A Double-Blinded, Randomized Controlled Trial. Journal of the American Nutrition Association, 43(1), 1–11. https://doi.org/10.1080/27697061.2023.2203221
Suraev, A. S., Marshall, N. S., Vandrey, R., McCartney, D., Benson, M. J., McGregor, I. S., Grunstein, R. R., & Hoyos, C. M. (2020). Cannabinoid therapies in the management of sleep disorders: A systematic review of preclinical and clinical studies. Sleep Medicine Reviews, 53, 101339. https://doi.org/10.1016/j.smrv.2020.101339
Ranum, R. M., Whipple, M. O., Croghan, I., Bauer, B., Toussaint, L. L., & Vincent, A. (2022). Use of Cannabidiol in the management of insomnia: a Systematic review. Cannabis and Cannabinoid Research, 8(2), 213–229. https://doi.org/10.1089/can.2022.0122
Blessing, E. M., Steenkamp, M. M., Manzanares, J., & Marmar, C. R. (2015). Cannabidiol as a potential treatment for anxiety disorders. Neurotherapeutics, 12(4), 825–836. https://doi.org/10.1007/s13311-015-0387-1
Villanueva, M. R. B., Joshaghani, N., Villa, N., Badla, O., Goit, R., Saddik, S. E., Dawood, S. N., Rabih, A. M., Niaj, A., Raman, A., Uprety, M., Calero, M., & Khan, S. (2022). Efficacy, safety, and Regulation of cannabidiol on Chronic Pain: a Systematic review. Cureus, 14(7), e26913. https://doi.org/10.7759/cureus.26913
This article is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider before starting any new supplement, especially if you are pregnant, breastfeeding or taking other medications.
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