Index
Introduction
Getting a good night’s sleep should be simple. But for many, it’s a daily (or rather, nightly) struggle. Whether it’s because your mind won’t switch off, your body aches, or your schedule is chaotic, insomnia has become a common — and unfortunately, often underappreciated — problem.
If you identify with this scenario, you are not alone. Thousands of Portuguese people have difficulty falling asleep, wake up several times during the night, or feel that their sleep is simply not restorative. And, as we know, when sleep fails, everything else starts to fail too: mood, concentration, energy, the immune system…
In this context, more and more people are looking for natural alternatives to improve the quality of their sleep — and CBD has been gaining prominence as a safe, effective and affordable option. But does it really work? How does it work? And is it really safe?
In this article, we’ll take a deeper look at the role of CBD in sleep: how it works in the body, what scientific studies say, and how it can help combat insomnia naturally. If you’re looking for more restful nights and lighter mornings, read on.
What is CBD and how does it work in the body?
CBD, or cannabidiol, is one of over 100 natural compounds (cannabinoids) found in the cannabis plant. Unlike its more famous cousin, THC, CBD has no psychoactive effects — that is, it does not cause any type of “high” or alteration in perception.
What CBD does is something much more subtle, but extremely powerful: it helps our body find balance, or homeostasis. And it all starts with a little-known but essential system: the endocannabinoid system.
This system is responsible for regulating several vital functions such as:
- Sleep and circadian rhythms
- Mood and emotions
- Pain and inflammation
- Appetite
- Response to stress
CBD acts as a “modulator” of this system, helping the body maintain internal balance. When it comes to sleep, this action can translate into:
- Mental relaxation, by reducing anxiety and rumination before sleep
- Relief from physical tension, in cases of muscle pain or discomfort
- Hormonal and neurological regulation, positively affecting neurotransmitters such as serotonin and promoting the relaxation needed to fall asleep
Additionally, studies indicate that CBD can interact with adenosine receptors, a substance related to the feeling of natural drowsiness. In other words, unlike sedatives that “force” sleep, CBD can help your body fall asleep when it is ready to do so — in a more natural and balanced way.
The most common causes of insomnia
Before we look at how CBD can help, it’s important to understand what’s behind insomnia. Sleep is a complex and sensitive process that can be affected by a variety of factors—physical, mental, and environmental. Here are some of the most common:
Stress and anxiety
Perhaps the most common cause of sleepless nights. When the mind doesn’t switch off, thoughts race and the body remains in “alert mode”, making it difficult to fall asleep and stay asleep. Chronic stress alters levels of cortisol, a hormone that directly influences the sleep-wake cycle.
Pain and physical discomfort
Muscle pain, inflammation or physical discomfort can make it impossible to find a comfortable sleeping position. This is common in people with fibromyalgia, arthritis or chronic injuries.
Lifestyle and bad habits
Excessive caffeine consumption, prolonged screen time before bed and irregular bedtimes are silent enemies of sleep. Small, poorly adjusted routines can have a big impact on the quality of your rest.
Hormonal or neurological imbalances
Problems such as depression, restless legs syndrome, sleep apnea or changes in the production of melatonin (the sleep hormone) also significantly affect the ability to sleep well.
These factors often combine to create a vicious cycle that is hard to break: the harder you try to sleep, the more frustrated you become — and the worse your sleep. This is where CBD can work in a multidimensional way, helping to calm the mind, relax the body, and promote a state conducive to rest.
How CBD Can Help Improve Sleep
CBD is not a magic pill that will force you to sleep. Its power lies in its ability to act on the underlying causes of insomnia, providing the body with the ideal conditions to fall asleep naturally. Here’s how it can help:
Reduced anxiety and stress
Perhaps the best-known benefit of CBD, several studies and testimonials indicate that CBD has an anxiolytic effect, helping to calm the mind and reduce overthinking — especially useful at night when your mind is racing.
Regulation of the circadian rhythm
CBD can help the body reset its biological clock, especially in people with irregular habits or jet lag. By improving the regulation of the sleep-wake cycle, the body returns to producing natural signals of sleepiness at the right times.
Pain relief and muscle relaxation
In cases of chronic pain or physical discomfort, CBD acts as an anti-inflammatory and muscle relaxant, helping to eliminate one of the biggest physical barriers to restful sleep.
Influence on melatonin production
Although CBD does not produce melatonin directly, it can positively influence the system that regulates it, creating an internal environment favorable to the production of this hormone essential for the onset of sleep.
General feeling of relaxation
Many users report a feeling of calmness and general well-being after consuming CBD, which contributes to a smoother transition between being awake and falling asleep.
It is important to note that CBD is not addictive and does not cause hangovers or daytime drowsiness, unlike many sedative medications. It is therefore a natural and safe alternative for those looking to improve the quality of their sleep without compromising the following day.
What scientific studies say about CBD and sleep
Science has been increasingly looking into CBD, and sleep is one area where studies have shown promising results. While it’s still a developing field, there is already evidence to support the positive effects of CBD on sleep quality — especially in people who suffer from anxiety, chronic pain, or circadian rhythm disorders.
2019 Study – The Permanente Journal
One of the most cited studies, published in 2019, evaluated the impact of CBD on 72 adults with anxiety and sleep problems. After one month of daily use:
- 79.2% of participants reported reduced anxiety.
- 66.7% reported significant improvements in sleep.
The most interesting thing? Participants experienced no significant side effects, and many continued to sleep better over time.
Studies on PTSD and sleep
Patients with post-traumatic stress disorder (PTSD) have also shown improvements when using CBD. Research published in the Journal of Alternative and Complementary Medicine (2019) found a reduction in nightmares and an increase in sleep quality in patients who used CBD oil regularly.
Recent systematic reviews
Although many studies still use small sample sizes, more recent reviews suggest that CBD has potential as an adjunct in the treatment of primary insomnia and sleep disorders associated with other conditions. The general recommendation from the scientific community is clear: the results are encouraging, but more investment in long-term controlled clinical studies is needed.
What users and data are saying about CBD for sleep
Although clinical trials on CBD and sleep are still in their early stages, there are already several studies and surveys with real participants that demonstrate the positive impact of cannabidiol on sleep quality.
Data from the study by Shannon et al. (2019)
In this case study of 72 adult patients with complaints of anxiety and sleep problems:
- 66.7% reported improvements in sleep quality after just one month of daily CBD use.
- Many participants reported feeling calmer before bed and waking up less during the night.
- Most tolerated CBD well, with minimal or no side effects.
Study of veterans with PTSD (Elms et al., 2019)
Patients with post-traumatic stress disorder (PTSD), often affected by insomnia and nightmares, were treated with CBD oil:
- There was a reduction in the frequency of nightmares.
- Participants reported improved sleep quality and continuity, even in chronic cases.
Population surveys
According to surveys conducted in the US and UK:
- About 40% of CBD users say they use it specifically to help them sleep.
- Many report improvements in difficulty falling asleep, fewer nighttime awakenings and a feeling of waking up more rested.
These data reinforce the idea that CBD may play a relevant role as a natural ally in combating insomnia, especially in cases associated with stress, anxiety or physical pain. However, the experience may vary from person to person, and the ideal is to test it gradually and with supervision.
Ways to consume CBD for better sleep
One of the great things about CBD is its versatility. Depending on your preferences and needs, there are several effective ways to use CBD to help you sleep. Here are the most common:
Sublingual oil
How it works: Place it under your tongue and wait 30-60 seconds before swallowing.
Advantages: Rapid absorption (effects in 15-30 minutes), adjustable dosage.
Ideal for: Those looking for precise dose control and faster effects before bed.
Gummies and capsules
How it works: Ingested as a supplement, with slower and longer-lasting effects.
Advantages: Convenience, pleasant taste, easy to integrate into your nighttime routine
Ideal for: Those who prefer a discreet and consistent approach.
CBD teas and drinks
How it works: Relaxing infusions or drinks that combine CBD with other herbs such as chamomile or valerian.
Advantages: Complete relaxation ritual, helps you disconnect from the day.
Ideal for: Those who like to create a moment of self-care before going to bed.
Topical products (less common for sleep)
Although best suited for localized pain relief, some users apply CBD balms or creams to their temples or neck before bed as part of a relaxing ritual.
When to take it?
Ideally, CBD should be consumed about 30 minutes to 1 hour before bed, allowing the body to absorb it gradually and enter a state of natural relaxation.
What about the dosage?
There is no one-size-fits-all dose. The general recommendation for beginners is to start with a low dose (5-10mg) and gradually increase until you find your “sweet spot.” Response to CBD is very individual, so listening to your body is key.
Precautions, side effects and interactions with other medicines
Although CBD is considered safe and well tolerated, it is not without its precautions. As with any supplement, it should be used in an informed and responsible manner.
Possible side effects:
- Excessive drowsiness (in high doses)
- Dry mouth
- Mild dizziness
- Changes in appetite or mood
These effects are generally mild and temporary, but it is important to pay attention to how your body reacts — especially in the first few weeks of use.
Interaction with medications
CBD may interfere with the metabolism of certain medications (especially those that pass through the liver via the CYP450 enzyme), such as anticoagulants, antidepressants or antiepileptics. If you are taking medication regularly, always consult a healthcare professional before starting to use CBD.
When to Avoid CBD
- During pregnancy or breastfeeding (due to lack of conclusive data)
- In cases of serious liver disease (medical supervision is required)
- In minors, without a medical prescription
Conclusion
If you suffer from insomnia, have difficulty falling asleep or wake up several times during the night, CBD can be a natural and effective ally in helping you recover peaceful nights and restful sleep.
By acting directly on the nervous system and the processes that regulate rest, CBD helps to:
- Reduce stress and anxiety
- Relieve physical pain and discomfort
- Regulate the biological rhythm of sleep
- Promote an overall feeling of relaxation
With more and more studies and users validating its effects, CBD has proven to be a safe, non-addictive alternative with no serious side effects — unlike many traditional sleeping pills.
If you are looking for a natural solution to help you sleep better, consider trying CBD responsibly. Choose quality products, with laboratory certification and dosages adjusted to your needs.
Sleeping well is not a luxury — it’s health. And CBD could be just what your sleep routine is missing. Want to learn more about how to incorporate CBD into your life? Explore our articles on CBD and wellness or contact us for personalized recommendations.
Sources and References
Shannon, S. et al. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente Journal, 23, 18-041. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553
Elms, L. et al. (2019). Cannabidiol in the Treatment of Post-Traumatic Stress Disorder: A Case Series. Journal of Alternative and Complementary Medicine, 25(4), 392–397. https://pubmed.ncbi.nlm.nih.gov/30726177
Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, Cannabinoids, and Sleep: A Review of the Literature. Current Psychiatry Reports, 19(4), 23. https://link.springer.com/article/10.1007/s11920-017-0775-9
Murillo-Rodríguez, E. et al. (2014). The non-psychoactive cannabis constituent cannabidiol is a wake-inducing agent. Behavioural Neuroscience, 128(6), 1196–1202. https://doi.org/10.1037/bne0000033
Consumer Reports (2019). CBD Goes Mainstream – National Survey of CBD Use. https://www.consumerreports.org/cbd/cbd-goes-mainstream
Brightfield Group (2019). UK CBD Consumer Research Report. https://www.brightfieldgroup.com/press-releases/uk-cbd-2020
