CBD for Sleep: What the Research Says
An honest look at CBD and sleep: what the studies show, what else helps, and a simple bedtime ritual.
Reviewed by Jessica Flowers, Certified Clinical Herbalist
Sleep is one of the most common reasons people try CBD. If you’re curious whether it can help you rest, here’s an honest look at what the research shows so far, what else has good evidence behind it, and how to build a calming bedtime routine.
Why so many people are looking for better sleep
Most adults need seven or more hours of sleep a night, yet many regularly get less. Stress, screens, irregular schedules and caffeine late in the day all make it harder to wind down. It’s no surprise that people look for natural ways to relax at night.
Does CBD help with sleep? What the studies show
The short answer: there are encouraging signals, but the research is still early.
A large review of CBD and insomnia
A 2023 systematic review in Cannabis and Cannabinoid Research looked at 34 studies, 19 of which used mostly CBD. Of the studies designed to test CBD directly, four of seven reported improvements in sleep. The authors concluded that CBD “may be beneficial” for insomnia symptoms, but noted that only two studies focused on people with insomnia and most didn’t measure sleep objectively.
A meta-analysis of cannabinoids for insomnia
An earlier systematic review and meta-analysis of cannabinoids for insomnia disorder found only five studies with 219 participants, all rated as low quality because of small samples, short treatment periods and risk of bias. The authors saw possible signs of benefit but called for better trials before drawing conclusions.
What this means for you
Many people report that CBD helps them feel calmer in the evening, and researchers are taking that seriously. But there aren’t yet large, high-quality trials showing CBD treats sleep problems, and no studies have tested CBD balms for sleep specifically. Be wary of any product that promises it will.
What has more evidence: aromatherapy and a calming routine
- Aromatherapy. A 2021 meta-analysis of 30 studies in Complementary Therapies in Medicine found that aromatherapy improved sleep quality in adults and older adults. Lavender was one of the most commonly studied scents.
- A consistent routine. Going to bed and waking up at the same times, keeping your bedroom dark, cool and quiet, and putting screens away before bed are some of the most widely recommended habits for better sleep.
- Slowing down before bed. Gentle stretching, slow breathing or a short meditation can help your mind shift out of the day.
A simple bedtime ritual
- Set the scene. Dim the lights about an hour before bed and put your phone across the room.
- Warm up. A warm bath or shower helps many people relax.
- Massage. Massage a small amount of a calming balm into the back of your neck, your wrists and your feet. A familiar scent can become a cue that it’s time to rest.
- Breathe. Try a few minutes of slow breathing, or follow our five-minute bedtime meditation.
- Keep it consistent. Rituals work best when they happen at about the same time every night.
Is topical CBD safe to use at night?
- Ingredients applied to the skin can be absorbed. That includes CBD, herbs and essential oils. If you’re pregnant, nursing or take medications, especially sleep medications, check with your healthcare provider first.
- Full spectrum products contain a trace of THC. If you’re drug tested, talk to your employer before using CBD.
- Patch test first if you have sensitive skin, and don’t apply to broken skin.
- Check the lab report. A trustworthy brand can show you a batch certificate of analysis confirming how much CBD is in the product.
When to talk to a doctor
Talk to your doctor if trouble sleeping lasts more than a few weeks, if you snore loudly or wake up gasping, or if you feel very sleepy during the day despite a full night in bed. These can be signs of conditions like insomnia or sleep apnea, which are very treatable.
How we think about our Dream Balm
We don’t claim our balm treats insomnia or any other condition. Our certified clinical herbalist created Dream Balm as a calming part of a bedtime ritual: lavender, chamomile, passionflower, mugwort and hops slowly infused in organic jojoba oil for more than 30 days, with an even blend of blue chamomile and lavender essential oils and 500 mg of CBD from full spectrum hemp extract made from certified organic hemp. For a complete evening ritual, see our Dream Time Bundle.
This article is for general information and isn’t medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure or prevent any disease.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
