Sleep deprivation affects up to 70% of Americans who don't get their recommended hours of rest. More than a third of adults worldwide will experience symptoms of insomnia at some point in their lives. CBD's relationship with sleep has become one of the most important topics in wellness research, and early studies suggest it might help people with various sleep disorders, including insomnia.
You might ask yourself if CBD really helps with sleep or if it's just another passing trend in wellness. Research paints an interesting picture - CBD helped improve sleep quality in over half the patients who used it, with benefits lasting up to a month. The results depend on the dose you take. Higher amounts might help you sleep longer, while smaller doses could actually keep you awake. On top of that, it might help you fall asleep faster and stay asleep longer, especially when you have underlying issues like chronic pain and anxiety. But despite many people using CBD to help them sleep better, scientists still need more evidence to prove it works specifically as a sleep aid.
This piece will help you learn about what the latest 2025 research says about CBD's effects on different sleep problems. You'll find practical tips on using it effectively and essential things to think about before adding it to your bedtime routine.
What recent research says about CBD and sleep
CBD shows promising links to better sleep quality in recent clinical trials. Research reveals the relationship is more complex than we first thought. Studies point to real benefits that help specific sleep challenges when people use CBD correctly.
Overview of 2025 clinical trials
Research about CBD's sleep benefits made big strides in 2025. A double-blind, placebo-controlled trial showed that an oral CBD-terpene formulation helped people spend more time in slow-wave sleep (SWS) and rapid eye movement (REM) sleep compared to placebo. Some people slept 48 minutes longer each night over four weeks.
The results of another 2025 study looked at CBD-coated pillow covers used by shift nurses who struggled with poor sleep. Their sleep quality improved a lot after three weeks. 7.3% of participants reached healthy sleep scores. Light and deep sleep periods showed modest gains too.
CBD-only vs. CBD+THC studies
Scientists now see clear differences between pure CBD and CBD mixed with other cannabinoids. A hemp-derived supplement with specific amounts of THC (3mg), CBN (6mg), and CBD (10mg) helped people fall asleep faster and sleep longer. The quality of sleep improved compared to placebo. People reported they felt healthier and more energetic after just ten days.
Pure CBD works differently. High doses might help you sleep longer, while low doses could keep you awake. Finding the right mix and amount seems vital to getting good results.
Subjective vs. objective sleep improvements
The sort of thing I love about new research is how it compares people's feelings about CBD sleep with actual measurable changes. Many CBD users say they sleep better. A large number of people report better sleep quality, especially when CBD helps with anxiety.
Sleep tracking devices back up these personal reports. The 2025 CBD-terpene study used wrist devices to track specific sleep stages. Another study used Fitbit trackers to measure sleep patterns and improvements from CBD.
A 2023 study of 1,793 people found CBD was safe for most users. Only 12% had mild side effects like tiredness or headaches, and none were serious.
Limitations in current research
Good results aside, research gaps still exist. Many studies use small groups or run for short periods. The American Academy of Sleep Medicine says we need more proof about long-term safety and effectiveness.
CBD's effects change based on how much you take. High doses might help you sleep longer, but low doses could do the opposite. CBD affects different age groups in unique ways, with varied results between young and older adults.
Scientists now run more detailed trials like the CANSLEEP study. This study looks at how safe and effective cannabinoid products are for chronic insomnia. They use sleep studies, brain wave measurements, and MRI scans. These ongoing studies should tell us the best formulas, doses, and ways to use CBD for specific sleep problems.
How does CBD help you sleep?
How CBD helps with sleep involves its complex interactions with the body's internal systems. CBD supports natural sleep processes differently than conventional sleep aids that often sedate you.
CBD's effect on cortisol and stress
Cortisol, your body's main stress hormone, plays a significant role in sleep disruption. High cortisol levels keep your body in a high-alert state that makes falling asleep difficult. CBD interacts with receptors in the adrenal glands to influence cortisol secretion.
A small but important study showed that people who took 300 mg of CBD had a bigger drop in cortisol levels compared to those who took a placebo. This effect becomes stronger right before and after stressful situations. CBD's ability to lower cortisol could help you relax and sleep better, which is helpful since insomnia often raises nighttime cortisol levels.
Influence on serotonin and melatonin
CBD can support healthy sleep patterns by affecting the serotonin system. This brain chemical regulates both mood and sleep-wake cycles. Research shows CBD affects mood through the serotonin system, which could create a balanced emotional state that helps you sleep better.
Your body closely links serotonin with melatonin, the hormone that controls our sleep-wake cycle. CBD might create better sleep patterns through its effects on serotonin pathways. CB1 receptors improve serotonin system activation, which could help regulate sleep-wake cycles.
Reducing hyperarousal in insomnia
CBD shows great promise in reducing hyperarousal—when you feel too alert to fall asleep. Your sleep problems and emotional state connect deeply, often creating negative cycles of physical overarousal.
Studies show CBD calms your nervous system, which helps people whose sleep issues come from anxiety. Nearly 80% of people in one study reported feeling less anxious within a month of using CBD. More than 65% of these people slept better at first.
CBD could help people with post-traumatic stress disorder (PTSD) sleep better. It reduces hyperalertness and overarousal by calming activity in the amygdala and hypothalamus.
Neurochemical pathways involved
CBD improves sleep through several brain chemical pathways. It changes endocannabinoid signaling at different receptor sites to regulate sleep in multiple ways. These include:
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CB1 and CB2 receptors: Part of the endocannabinoid system that helps control sleep-wake cycles
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GABAa receptors: Help with relaxation and starting sleep
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5HT-1A receptors: Control mood and reduce anxiety
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TRPV1 receptors: Handle pain perception and inflammation
Small amounts of CBD keep you awake, while larger doses might make you sleepy. This happens because CBD can lower cortisol by reducing the corticotropin-releasing hormone (CRH) gene activity.
CBD also works as an inverse agonist of the CB2 receptor, which explains why it fights inflammation. Better sleep might come from this effect since inflammation often disrupts sleep quality.
CBD works differently than regular sleep medications. Instead of just making you unconscious, it tackles the root causes that might be keeping you from sleeping naturally. This knowledge helps explain why many people find CBD helpful for better sleep.
CBD for different types of sleep problems
People everywhere deal with sleep problems that affect how well they rest at night. Let's learn about how CBD might help with different types of sleep issues and what this natural compound can do.
CBD for falling asleep faster
If you spend hours tossing and turning in bed, CBD might be worth trying. Research shows that higher CBD doses (160 mg) help people sleep longer. A 2023 study found that people taking CBD had substantially better sleep efficiency than those who took a placebo after two weeks. The research team discovered real improvements in how quickly and efficiently people fell asleep with CBD supplements.
CBD for staying asleep longer
Getting to sleep is just half the battle - staying asleep is equally important. CBD seems to extend natural non-REM sleep patterns and creates more non-REM sleep near morning. Scientists who studied CBD's impact on sleep patterns found it helps your body switch from REM to non-REM sleep more effectively. A crossover study revealed that 160 mg CBD doses helped people sleep longer overall.
CBD for sleep anxiety
Sleep and anxiety create a vicious cycle - anxiety makes sleep harder, and poor sleep makes anxiety worse. Research shows CBD might help break this pattern. A study found that almost 80% of people who used CBD reported less anxiety in just one month. More than 65% of these people also noticed better sleep right away.
CBD's calming effects work best if stress or worry keeps you awake at night. Your body produces more cortisol during insomnia, but CBD might help by reducing cortisol release. A 2024 review shows that CBD substantially reduces anxiety symptoms in people with all types of anxiety disorders.
CBD for chronic pain-related sleep issues
Pain often ruins a good night's sleep. People who take CBD for chronic pain report better sleep, though scientists aren't sure if this comes from pain relief or CBD's direct effect on sleep.
Research suggests CBD helps reduce pain and inflammation from arthritis, multiple sclerosis, fibromyalgia, and nerve pain. Better pain management naturally leads to better sleep quality.
If joint pain or arthritis disrupts your sleep, topical CBD products like creams, balms, patches, or sprays might provide targeted relief. Many CBD sleep products combine other natural sleep aids like ashwagandha, melatonin, chamomile, terpenes, and valerian root.
How to use CBD for better sleep
CBD works best as part of your nightly routine when you know the right timing, dosage, and ways to use it. Your body might respond differently to CBD than others, so finding what works best for you takes some trial and error.
Best time to take CBD
The timing of your CBD dose makes a big difference. CBD oil needs 30-60 minutes before bedtime to start working as you get ready for sleep. Placing drops under your tongue works in about 30 minutes. CBD gummies need 45-60 minutes because they go through your digestive system. Vaping acts the quickest - you'll only need 10-15 minutes before bed.
Recommended starting doses
The "start low and go slow" method works best when trying CBD for sleep. Most people start with 25mg of CBD and adjust based on how their body responds. Research shows you can safely take 300mg of CBD daily for up to six months. Some studies found that participants handled up to 1.5 grams daily well.
New users should start with just 2.5mg and slowly increase until they find their sweet spot. Doses between 150-600mg daily tend to make people more sleepy.
How long it takes to work
Different CBD products kick in at different times. Oil under the tongue starts working in 15-30 minutes. Gummies take longer at 30-90 minutes, sometimes up to 2 hours. Vaping hits fastest - just 5-10 minutes.
CBD's sleep effects usually show up within 15-45 minutes, depending on how you take it.
Tips for building a nightly routine
Your body responds best to CBD when you take it at the same time each night. This helps cannabinoids build up in your system. A good sleep routine combines CBD with other relaxing activities like:
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Reading before bed
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Taking a warm bath
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Practicing meditation or deep breathing
Zebra CBD's sleep collection includes products specially made to help with your nightly routine.
What to consider before trying CBD
You should think about everything that makes CBD safe and effective before adding it to your sleep routine. A good understanding of how CBD interacts with other substances and its quality aspects will help you get the most benefits with minimal risks.
Is CBD safe for everyone?
Most adults tolerate CBD well, but some people experience drowsiness, dry mouth, nausea, fatigue, and sometimes irritability. In spite of that, CBD may increase levels of certain medications in your blood because it competes for liver enzymes that break down these drugs. This becomes especially important when you have blood thinners, anti-epileptics, or immunosuppressant medications. High doses might affect liver enzymes, so regular monitoring makes sense if you use CBD regularly.
How to avoid low-quality products
The CBD market lacks proper regulation, which means product quality varies greatly. Quality CBD products should meet these criteria:
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Come from U.S.-grown hemp from organic, non-GMO farms
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Have simple ingredient lists with minimal additives
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Cost what they're worth - be wary of suspiciously cheap products
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Make realistic claims about their benefits
Understanding third-party testing
Third-party tests are a great way to get unbiased proof of CBD product contents. A Certificate of Analysis (COA) shows whether products have the advertised CBD amount and checks for harmful substances. Good brands make these reports available through their website or QR codes on packaging. Products without proper documentation might not contain what their labels claim.
Final thoughts on CBD for sleep
The latest research shows CBD is a promising natural sleep support option. This piece explores how CBD works with cortisol levels, influences serotonin pathways, and helps reduce hyperarousal - all vital factors that contribute to quality rest. Recent 2025 studies also point to CBD's potential benefits for various sleep challenges, from falling asleep to getting deeper sleep through the night.
CBD works differently than conventional sleep aids. It taps into your body's existing systems instead of just making you feel sedated. This helps address the mechanisms that might disrupt your natural sleep cycle. Many people find CBD to be a gentler option without the morning grogginess that comes with traditional sleep medications.
Your ideal CBD routine needs some fine-tuning. The best results come from starting with a low dose and slowly adjusting based on how your body responds. Note that timing plays a key role - CBD works best when taken 30-60 minutes before bedtime as you get ready for sleep.
Product quality substantially impacts your results. Look for third-party testing, U.S.-grown hemp, and clear ingredient lists. Zebra CBD's sleep collection provides specially formulated options that meet these quality standards to support your nightly routine.
While research in this field continues to grow, current evidence suggests CBD is a great way to get better sleep, especially combined with good sleep habits. But don't forget to ask your healthcare provider before starting any new supplement to make sure it's the right choice for your specific needs.
These statements have not been evaluated by the FDA. CBD products are not intended to diagnose, treat, cure, or prevent any disease.
