Discover the benefits and trade-offs of each, as well as a solution that combines both. If you’re all too familiar with struggling to get a good night’s sleep, you know how debilitating it can be, and while popular sedatives may offer the rest you need, certain fears commonly surround them. Fortunately, for those interested in a more natural alternative, there’s no doubt a simple google search has brought
CBD vs Melatonin For Sleep
Of all the over-the-counter natural ingredients for better sleep, melatonin may be the most common. Recently, however, CBD has emerged as a promising solution for a good night’s sleep. Below, we explain the benefits and trade-offs of each, as well as a solution that combines both.
What is CBD?
In order to talk about CBD, we first have to zoom out to cannabinoids, which is a fancy word to describe some of the naturally-occurring, bioactive compounds found in cannabis, including:
- Cannabidiol (CBD): non-psychoactive compound derived from the hemp plant
- Cannabinol (CBN): derived from the oxidation and decomposition of THC from the hemp plant
- Cannabigerol (CBG): the first phytocannabinoid synthesized in the hemp plant that then converts into other cannabinoids
- Tetrahydrocannabinol (THC): the active compound in the cannabis plant responsible for its psychoactive effects (this is what gets you “high”)
Over 140 cannabinoids have been identified in the cannabis plant, as well as in cloves, black pepper, echinacea, broccoli, among others.
Although it’s all grouped under the umbrella of “cannabis,” not all products contain significant amounts of tetrahydrocannabinol (THC).
Who CBD is best for
If you’re finding it difficult to fall or stay asleep due to stress and anxiety (that usually manifests as a racing mind), CBD may be a great alternative to traditional sleep aids.
Different forms of CBD + how to take it
Benefit: Easy to incorporate as part of your wellness supplement routine—and ideal if you’re looking for CBD sleep support.
What to look for: High-quality supplements formulated without added fillers or binders, as well as supplements tested for potency and purity. You should also be able to access the certificate of analysis.
What to look for: CBD products with high-quality hemp extraction methods, which offer the cleanest and most pure ingredients (and thus preserve the cannabinoids and terpenes). Also, make sure your product is infused with CBD rather than simply coated with a CBD isolate/sugar mixture.
What to look for: CBD tinctures that are third-party tested for safety and contain no fillers or isolated plant compounds.
Does CBD help support sleep?
Research on the benefits of CBD is emerging, which means studies are still in progress and information is constantly evolving. But what we know to date is promising.
Insomnia + CBD
Although the term “insomnia” is thrown around quite a bit, by clinical standards it’s defined as trouble falling or staying asleep at least three nights/week for at least one month. CBD may help by addressing the root causes of insomnia, including anxiety and pain.
Anxiety + CBD
Stress and anxiety elevate cortisol levels, which impact melatonin levels, which disrupt our sleep-wake cycle. CBD may work to calm the nervous system and, in a recent study, (1) 80% of participants reported lower anxiety and 65% reported improved sleep.
Also, because insomnia affects daytime wakefulness, concentration, and mood, it can also lead to anxiety come nighttime about getting inadequate sleep—a vicious cycle that CBD may help ease.
Physical Discomfort + CBD
There is evidence (2) showing that CBD may significantly reduce physical discomfort by inhibiting the release of neurotransmitters from nerve endings, modulating neuron excitability, and reducing neural inflammation. Because physical discomfort is a significant culprit of various sleep disorders, researchers conclude that, by reducing discomfort, CBD also supports sleep.
How to select CBD supplements
It’s important to look for CBD supplements with a Certificate of Analysis, which is a document from an accredited third-party or internal cGMP-certified laboratory verifying the cannabinoid quantity in each specific product batch and ensuring labeling accuracy with regards to THC content. Refer to our guide to COAs for more on where to find them, how to read them, and red flags to look out for.
Other things to look for include:
- Hemp sourced from a responsible, vertically-integrated supplier for seed-to-shelf quality control and traceability
- Supplements that are THC-free (this is the substance that gets you “high”)
- Supplements with clinically-studied, non-hemp ingredients at dosage levels proven to promote quality sleep
- Tested for purity and verified free of heavy metals, microbes, and pesticides
- U.S. manufactured and produced in an FDA-approved, “Good Manufacturing Practices”-compliant facility
Side effects of CBD
Outside of drowsiness and fatigue (which some believe is related to the dosage), no notable side effects have been observed, leading researchers to conclude that CBD is well-tolerated among adults.
What is melatonin?
Melatonin is a hormone produced by the pineal gland in the brain, then released into the bloodstream. Quantities naturally increase as the sun goes down and decrease during daytime hours and exposure to bright light, thus regulating the sleep-wake cycle (aka circadian rhythm).
When it’s produced within our bodies, it goes by the name endogenous melatonin; however, some also choose to supplement their natural levels as a way to effectively adjust and regulate their body’s internal clock.
Who melatonin is best for
Melatonin is best for those suffering from circadian rhythm sleep disorders such as:
Officially known as “Rapid Time Zone Change Syndrome,” jet lag messes with your sleep times and wake times as you cross into new time zones, especially when traveling east.
Does melatonin work?
As is the case with all natural sleep supplements, there’s not a one-size-fits-all answer to this question. Your sleep and overall health must be evaluated holistically to help you understand and solve the issue(s) at hand.
That being said, there is research supporting the efficacy of melatonin. One meta-analysis in particular, (3) which compared melatonin against placebo in improving sleep parameters for patients with primary sleep disorders, showed that the supplement reduced sleep latency (the amount of time it takes to fall asleep) by 7.06 minutes and increased total sleep time by 8.25 minutes. Also promising was the fact that trials with a longer duration and higher doses of melatonin demonstrated greater effects on decreasing sleep latency and increasing total sleep time.
How to select melatonin supplements
It’s important to do your research to ensure your supplement of choice contains what it says it does and is not contaminated with heavy metals or pesticides. Here’s what to look for when selecting a melatonin supplement for short-term or longer-term use:
- Third-party tested for purity and verified free of heavy metals, microbes, and pesticides
- U.S. manufactured and produced in a Food & Drug Administration (FDA)-approved, “Good Manufacturing Practices”-compliant facility
- If the supplement has other ingredients or botanicals, ensure they are standardized to guarantee consistent purity, potency, and efficacy
- Free of artificial colors or binders
- Non-GMO and, if it’s important to you, vegan, gluten/dairy/sugar-free
Side effects of melatonin
A small percentage of melatonin users have been found to experience daytime drowsiness, sleepiness, headaches, and dizziness; however, there is no evidence of a risk for serious, clinically significant adverse events (AEs). (4) As a precautionary measure, it’s recommended that users not drive or use machinery for four to five hours after taking melatonin.
Melatonin + CBD are not mutually exclusive
While it’s important to understand the differences between melatonin and CBD as sleep aids, it’s equally as important to recognize that there are supplements containing both, such as Proper’s Sleep + Restore with CBD formulation which, unlike other CBD supplements, was specifically designed to support sleep.
We started with our Core Sleep foundation of four key clinically-studied ingredients at dosage levels proven to promote sleep: Sensoril® Ashwagandha, GABA, Venetron®, and valerian root extract. From there, we added both standard and MicroActive® extended-release melatonin in order to provide sleep support throughout the night. And finally, we added THC-free broad spectrum hemp extract (CBD), omega-3 oil, and terpenes, which emerging science shows may reduce stress and anxiety to further improve sleep quality.
CBD and Melatonin for Sleep: Which One Should I Choose?
If you’re all too familiar with struggling to get a good night’s sleep, you know how debilitating it can be, and while popular sedatives may offer the rest you need, certain fears commonly surround them.
Fortunately, for those interested in a more natural alternative, there’s no doubt a simple google search has brought up both CBD and melatonin as the answer to your sleep conundrums. The next step is deciding which one is right for you, or if both could do the trick.
In this article we’ll take a closer look at CBD and melatonin for sleep, taking CBD with melatonin, CBD and melatonin’s interaction, and more.
What is CBD?
Cannabidiol (CBD) is a natural plant cannabinoid that occurs in the cannabis plant genus. Cannabis plants are home to over 100 cannabinoids, including: CBD, CBN, CBG, CBC, and the infamous THC (under .3% in hemp plants).
CBD comes in a variety of convenient forms from gummies, to oils & capsules, and more. CBD Oil dominant products can either be derived from the marijuana or hemp plant. However, most popular CBD companies today turn to hemp due to its desirability for having a naturally low THC content. Not only does this make it straightforward for hemp manufacturers, it’s ideal for customers who have THC sensitivity and don’t enjoy the ‘high’ feeling that accompanies THC heavy extracts.
CBD Oil has become a health and wellness staple for health conscious all over the world in the last 5 years as it climbed to popularity for its ability to support a wide array of health related concerns. CBD interacts with the body’s endocannabinoid system (ECS), helping you to maintain homeostasis (a state of stability and balance), which naturally affects: sleep, mood, focus, inflammatory function, and joint mobility.
What is Melatonin?
Melatonin is a hormone that’s naturally produced by the pineal gland. This hormone, in essence, kicks in to let our bodies know that it’s time to go to sleep. Melatonin conveniently comes in the forms of pills, liquids, and chewables.
For the healthy functioning sleeper, natural melatonin hormone levels rise at night and drop in the morning. The levels of melatonin our body creates is heavily influenced by: daily light exposure, the body’s internal clock, and natural predisposition.
It may come as no surprise that natural levels of melatonin are likely to be disrupted in today’s digital age due to our constant interaction with artificial light: cell phones, televisions, and laptop screens.
CBD products for Sleep
CBD products has become a popular natural alternative for quality sleep. While the exact component of CBD that makes it an effective sedative is still being discovered, scientists believe it relates to the cannabis plant molecule’s ability to help support mood and relaxation, thereby, bringing about a good night’s rest.
In 2019, the Permanente Journal performed a study looking at CBD’s ability to support quality sleep. The study gave 72 subjects who have sleep problems a total of 25MG of CBD each day and within one month, 66.7% reported better sleep .
Depending on the form of CBD you choose to take, the time it takes CBD to produce positive results varies from type to type. However, both CBD oil and CBD smokeables clock in as the fastest CBD delivery method, with the benefits being felt in as little as 5-15 minutes.
Melatonin for Sleep
Melatonin doesn’t cause you to fall asleep, it simply tells both your body and brain that it’s bed time and works to regulate your sleep and wake cycle. For this reason, melatonin can be of great help in situations where your sleep cycle is disrupted, for example, with jet lag.
Unlike over the counter sedatives, melatonin supplements do not have an intoxicating effect, rather it signals the MT1 and MT2 brain receptors and reminds them it’s time to go to bed .
The caveat with melatonin is practicing awareness around when you take it. Once taken, melatonin takes about 60-90 minutes to let your brain know it’s time for bed. Additionally, melatonin stays in the system for 6 and a half hours and may cause slight feelings of grogginess in the morning if it’s not taken at an appropriate time the night before.
Can I Take CBD with Melatonin?
Yes, CBD and melatonin have shown to be helpful for supporting a good night’s sleep.
Fortunately, these days you have the option to try one or the other, or both at the same time thanks to new CBD and melatonin infused products. However, we recommend trying both forms independently before trying them together, as in, try CBD by itself and try melatonin by itself first.
CBD has become known for bringing about unique effects, with some individuals reporting a boost in energy and focus while others report a sense of calm and ease. Melatonin has also been known to affect each person differently, with some finally gaining the ability to doze off more easily or a slight sense of grogginess the next morning.
For this reason, you’ll want to make sure that CBD And Melatonin yield positive effects for you, before taking them in tandem.
Should I use CBD and melatonin for sleep?
Deciding whether to use CBD products or melatonin for better sleep will need to come with a bit of experimenting on your part. Both have been shown to be helpful in the realm of sleep and can provide differing results based on what you need.
CBD is known for helping to support:
These effects in and of themselves have promising results for sleep, in fact, a 2017 literature review by Current Psychiatry Reports found that CBD may have promising therapeutic results for sleep  due to its proposed inflammatory effects.
Melatonin supplements, on the other hand, is well observed for helping to support:
Current research does support melatonin’s ability to help people fall asleep quicker, but the remainder of the research is less direct. The National Center for Complementary and Integrative Health presented mixed results in helping adults with more serious, diagnosable sleep struggles .
What is CBD and Melatonin’s Interaction?
CBD and melatonin interact in a unique way to help support natural sleep wake cycle: melatonin has been shown to help you fall asleep quicker, while CBD lends itself to sleep quality through supporting mood and inflammatory function.
However, it’s important to get the dosage right when combining these two products. Whereas CBD has been shown to be positively tolerated at high dosages, melatonin has not.
Research published in the Journal of Clinical Endocrinology & Metabolism deemed the ideal dose of melatonin to be 0.3- 1.0MG . While most people report positive effects with up to 5MG of melatonin, it’s possible you could find sleep aids with up to 15MG of melatonin – a dose high enough to potentially cause feelings of grogginess the next morning.
CBD Gummies with Melatonin
With so many flocking to CBD products to help support a good night’s sleep, it was time to head to the drawing board to formulate a CBD gummy with deep rest in mind.
We sourced renowned natural sleep aid, Melatonin, and combined it with our signature outdoor grown CBD to create CBD Gummies with Melatonin.
Enjoy 45MG of CBD strength, 3MG of melatonin, a Full Spectrum or THC-Free Broad Spectrum CBD extract.
In Conclusion: CBD or Melatonin For Sleep
In this day and age, so many things threaten the quality of our sleep from blue light to environmental stressors and even the current unfolding of the pandemic.If you’re deciding between CBD or melatonin for sleep, start by trying both independently. If you experience positive benefits from both, you can begin to try them together in CBD Gummies with Melatonin.
Sound sleep is imperative to our emotional, mental, and physical health benefits and there’s no shame in leaning on a supplement for support. However, long-term use of a sleep aid to meet the needs of more serious sleep disorders is not recommended. If you’re currently experiencing issues with sleep, be sure to contact a medical professional to properly assess your needs.
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- Liu, J., Clough, S. J., Hutchinson, A. J., Adamah-Biassi, E. B., Popovska-Gorevski, M., & Dubocovich, M. L. (2016). MT1 and MT2 melatonin receptors: a therapeutic perspective. Annual review of pharmacology and toxicology, 56, 361.
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- Pierpaoli, W., Regelson, W., & Colman, C. (1996). The melatonin miracle: Nature’s age-reversing, disease-fighting, sex-enhancing hormone. Simon and Schuster.
- Zhdanova, I. V., Wurtman, R. J., Regan, M. M., Taylor, J. A., Shi, J. P., & Leclair, O. U. (2001). Melatonin treatment for age-related insomnia. The Journal of Clinical Endocrinology & Metabolism, 86(10), 4727-4730.
The statements made regarding these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. All information presented here is not meant as a substitute for or alternative to information from health care practitioners. Please consult your health care professional about potential interactions or other possible complications before using any product.