How to Use CBD for Sleep

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1. Start with 20 mg of CBD

Begin by taking 20 mg of CBD oil, CBD capsule, or a CBD gummy roughly 30 to 60 minutes before bed.

Keep up a nightly routine for at least a week to give the CBD time to work on your endocannabinoid system.

2. Experiment with your serving sizes and timing

Often, people must experiment to find the amount that works for them. If you’re finding that 20 mg of CBD is not enough, try increasing your intake by one more half-dropper of oil or one more capsule every few days to find the amount that works for you.

In certain people, it can take 40-60 mg to induce sleep. Once you find the sweet spot that works for you, you can continue using those amounts for your sleep.

3. Try it in the middle of the night - as needed

For some, it’s not the “going to sleep” but the “staying sleep” that’s difficult. If you often find yourself awake in the middle of the night, keep your CBD by your bed and take some as soon as you’re awake.

We recommend using a liquid and holding it under your tongue because this has a faster absorption time than capsules. Then read a book or do something relaxing for 30 minutes — no screens! — before lying down again.

4. Keep a log

While trying to figure out the best amounts of CBD for your sleep, we recommend that you keep a log of your CBD intake and sleep habits for the first two or three weeks. With a little bit of experimentation, you can find the best schedule and amount of CBD for you to consistently experience a restful night of sleep.

But don’t forget to do the rest of the work…

Practice good sleep hygiene

CBD can help improve your sleep - but it does a better job when you don’t throw obstacles in its way.

Remember to practice good sleep hygiene:

  1. No screens one hour before bed
  2. No caffeine or chocolate in the mid-afternoon or later (alcohol doesn’t help either)
  3. Exercise during the day or take a walk in the evening
  4. Avoid large fatty meals before bedtime
  5. Have a daily sleep ritual that relaxes you and prepares you for rest


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