A full third of American adults don’t get enough sleep, says the Centers for Disease Control and Prevention. While the reasons for this are numerous, insomnia is one cause. Insomnia can make it difficult for you to fall asleep or to stay asleep. Two popular home remedies for insomnia are CBD and melatonin. You might be wondering if you can take them together or how these supplements work. Read on to learn more about CBD, melatonin, and getting the great sleep you crave.
Can CBD Help You Sleep?
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CBD, one of the compounds of the cannabis plant, can, in some cases, help people with insomnia. The reasons you might have a hard time sleeping are vast, but they might include anxiety, depression, or pain. CBD can help relieve some of these conditions, and once the issue is under control, you might find that sleep comes more easily.
You can use products like CBD oil or tincture, which is often placed under the tongue. You might prefer edibles, such as CBD honey sticks or gummies, or even topicals, like a CBD cream. In general, sublingual delivery will be faster and more reliable than edibles, and edibles will be stronger than topicals. You can start with the smallest dose that works to help you feel more relaxed or that eases your pain, then increase the dosage if you need to.
THC, the compound in cannabis that can cause a high, can counteract the anxiety-relieving properties of CBD. So if you are trying to get to sleep more easily, it makes sense to stick to a CBD product that does not contain THC.
How Does Melatonin Help You Sleep?
Melatonin is a hormone that the body makes naturally in the evening hours. As your levels of melatonin rise, you begin to feel sleepy and you know it’s time to go to bed. Many things can disrupt the production of melatonin, including jet lag, the blue light from smartphones and computer screens, and working the night shift. For this reason, many people take synthetic melatonin supplements with or without CBD to help them feel sleepy at the right time. It’s best to take melatonin one to two hours before bedtime to give it time to raise your levels and for your body to begin to feel ready for sleep.
How to Take CBD and Melatonin Together
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You might wonder whether it’s safe and effective to take CBD and melatonin together to help you drift off to sleep more easily. The answer is yes, it is. Because CBD and melatonin work differently and there are no known interactions between them, you can use the two substances at the same time. You can either purchase two separate products and use them together or you can buy a CBD oil or a CBD edible that contains melatonin to make it more convenient.
You can take these products an hour or two before bedtime. Start with a small dosage, particularly if you have not taken these substances before. You should also check with your doctor about whether it is safe for you to take CBD and melatonin, especially if you are already taking medication for sleeplessness or any other conditions.
Additional Ways to Get Better Sleep
When it comes to overcoming insomnia, you should try to observe better sleep hygiene in addition to taking CBD and melatonin. Sleep hygiene is different things you can do to improve your sleep. Try these strategies:
- Stop drinking coffee and energy drinks at least six hours before bedtime. Taking it closer to the time you want to go to bed can affect how long it takes to go to sleep as well as how well you sleep throughout the night.
- Make your bedroom comfortable. Most people sleep best when the temperature is between 60 and 67 degrees. You should sleep on a supportive mattress and a good pillow, and you should make sure there’s an extra blanket available if you need one. It should also be as dark as possible, since exposure to light can disrupt your sleep cycle.
- Get natural light and exercise during the day. Both of these will make it easier to fall asleep later. Simply going for a walk outdoors can be enough to make it easier to fall asleep later. Don’t exercise too close to bedtime, however.
- Stick to a bedtime routine. Your body depends on cues that it’s time for bed, so if you go through the same routine every evening, you will naturally begin to feel tired. For example, your routine might include taking a bath or shower, getting into pajamas, brushing your teeth, and reading for 15 minutes. Avoid using anything with a screen during this time, because the blue light can give your brain conflicting information and cause wakefulness.
Getting enough sleep is important if you want to be productive and feel good the next day. Using CBD with melatonin is one way to help your body and brain calm down and understand that it’s time for sleep. You should also talk to your doctor if you are consistently having trouble sleeping; he or she might have additional advice for you.