Insomnia, just one type of sleep disorder, is such an epidemic in the United States, that between 50 to 70 million Americans suffer nightly from poor quality sleep. Sleep disorders are usually associated with chronic stress, anxiety, depression or pain. Some people also have a circadian rhythm imbalance. While there are various lifestyle habits, over-the-counter remedies and prescription drugs for sleep disruption, CBD may offer some promising results.
Sleep Disorders
In general, a sleep disorder is defined by changes in an individual’s sleep patterns that negatively impact physical and mental health. The DSM-5 outlines different clinical sleep disorders including:
- Insomnia
- Hypersomnolence disorder
- Narcolepsy
- Breathing-related sleep disorders
- Nonrapid eye movement sleep arousal disorder
- Nightmare disorder
- Rapid eye movement (REM) sleep behavior disorder
- Restless less syndrome
Many times, sleep disorders are accompanied by psychological or emotional problems like depression, anxiety, obsessive thoughts, or cognitive issues. Chronic sleep disturbances can be very unhealthy and act as risk factors for developing mental and substance use disorders.
Personal and Lifestyle Changes for Better Sleep
Most people will start to address their sleep problems with common sense remedies including exercise, especially working out in the morning as it helps to regulate the secretion of hormones that help to manage blood pressure. Getting natural sunlight when possible, can also help keep circadian rhythms in check. Engaging in stress management techniques like deep breathing and medication can also be helpful in getting better quality sleep.
Another way to improve sleep is to improve one’s diet by eating foods rich in tryptophan, whole grain carbohydrates, tart cherry juice, and bananas. Avoiding caffeine, sugar, spice, or fatty, greasy foods may also help.
Lifestyle habits associated with better sleep include:
- Shut the cell phone off
- Read a book before bed
- Use lavender products at bedtime
- Turn the house temperature down
- Invest in a comfortable bed
Over-the-Counter and Prescription Medications
Some people will try various personal and lifestyle methods to achieve better sleep and then turn to drug store remedies or prescription medications when all else fails. Sedatives, hypnotics or benzodiazepines may be recommended for more severe sleep disorders by a healthcare provider. Some of the most popular sleeping medications include the following:
- Lunesta
- Restoril
- Sonata
- Ambien
Some physicians may prescribe antidepressants that have sedating qualities like Amitriptyline or Trazodone. It’s important to note that these all come with various side effects and may work for some people and not for others.
Research Findings on CBD and Sleep
Among the many health benefits associated with CBD, better quality sleep is one of them and has been researched for several years. Some studies report that CBD may not directly help with sleep itself, but when taken in the daytime, provides energy, alertness and wake-producing effects which may lead to better sleep at night.
Some researchers believe the key to better sleep is found within CB1 receptors and that by blocking their impact in the endocannabinoid system, the end result may be relief of certain sleep disorders.
In studies using rats, CBD has shown good results including Increased quality and total time of sleep. Injections of CBD into rats enhanced levels of acetylcholine and helped to regulate wake control. Other studies among humans yielded the following results:
- The CBD-based medication, dronabinol, has been found to help with obstructive sleep apnea
- Dronabinol and another CBD-based medication, nabilone, have been shown to help with symptoms of insomnia and sleep apnea
- Researchers believe CBD holds promise in treating REM sleep disorder, excessive daytime sleepiness, nightmares associated with PTSD and improved sleep among individuals with chronic pain
Final Thoughts on CBD and Sleep
Millions of Americans can’t get to sleep or have other sleep-related problems. After trying home remedies, lifestyle changes, OTC options and prescription medications, many are turning to CBD for better quality sleep. Research has been ongoing and will continue to find a CBD-based solution that may help these people and many finally get the sleep they’ve always dreamed of.