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CBD and sleep hygiene

CBD and sleep hygiene

CBD can be a fantastic addition to your evening routine to aid a restful night's sleep as it calms the nervous system and has been shown to reduce anxiety and pain which are the cause of sleep issues for some.

Research shows that CBD can help with a number of different sleep disorders; insomnia, REM sleep behaviour disorder and excessive daytime sleepiness disorder. In a 2019 study, after one month 80% of participants reported reduced anxiety levels and 65% reported improved sleep.

Sleep hygiene

Good 'sleep hygiene' is also important to help get a good night's sleep. Sleep hygiene is the behaviours and habits that influence the way we sleep. Tips for good sleep hygiene;

  • Promote relaxation and limit light exposure in the 1-2 hours before bedtime. Try turning off overhead lights and opting for lamps or candles. Darkness promotes production of the sleep inducing hormone, melatonin.
  • Keep devices and TV out of the bedroom. The blue light emitted by screens is a big melatonin suppressor. If you enjoy TV to wind down in the evening it may be worth checking out blue light glasses, which prevent much of the blue light from reaching the eye. 
  • Keep a consistent bed and wake up time. Make sure these are times that work for you in your lifestyle.
  • Keep your bedroom cool. A cool bedroom is ideal for sleep, the optimum is between 18-20 degrees. Research also shows that people who sleep in a warm bedroom wake up with elevated stress hormones. 
  • Keep your bedroom dark. Artificial light can result in less sleep but also a 2020 study found it can leave people more likely to suffer anxiety and mood disorders. 
  • If you wake in the night, reset. The best thing to do is leave your bed whilst you feel awake and prepare yourself for sleep again by engaging in a relaxing activity like reading or listening to calming music.
  • Get good daytime light exposure, particularly first thing in the morning. Natural light during the day helps regulate the sleep-wake cycle and is important for sleep. This is especially so in the winter months.

CBD routine and sleep

If sleep is your main reason for taking CBD it can be beneficial to take it in the evening after dinner. If sleep is part of the reason you may benefit from using a split routine, taking a smaller dose in the morning and your main dose in the evening. Don't forget that whenever you take your CBD make sure it's following food as this will enhance your absorption and maximise its effects in the body.

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