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how to take cbd oil for sleep

A Beginner’s Guide: How Much CBD to Take Before Bed

August 1, 2020

For most people, 15 to 30 milligrams of CBD is the sweet spot when taking CBD before bed. When using our CBD sleep oil, this equates to about half a dropper of oil.

If you’re looking for a safe, uncomplicated way to get a good night’s rest, CBD oil is an excellent option. This hemp-derived compound is known to have an effect on the body’s endocannabinoid system — that’s the system that helps maintain our body’s mood, appetite and sleep — and is closely linked with the sleep/wake cycle. Since it’s natural and non-psychoactive, it doesn’t bring the same high risks or side effects as pharmaceuticals or over-the-counter sleep aids. Still, dosing is important to your safety and so that you get the desired effect.

Sleep CBD Product

CBD for Sleep: Dosage and Types

To get started with your hemp-assisted bedtime regimen, you’ll want to figure out how much CBD to take so it’s safe for your body and puts you at the right level of relaxation to get ample Zzzs. So how much, exactly, should you consume? The short answer is it depends.

In general, CBD dosage depends on body mass, sex, age, activity level, tolerance and various other factors. However, most people find that a good starting dose of our CBD oil tincture is 15 milligrams taken before bed . In the case of our sleep oil, that equates to about half a milliliter (half a dropper) of oil. Between 15 and 30 milligrams seems to be the sweet spot for most people.

Since CBD comes in a variety of forms — gummies, vape oil, tinctures, creams, etc. — you’ll have some options when you’re getting started. Many people have success with all of these formats, but we recommend using easy-to-measure options when starting out. For example, the oil in our CBD starter kit is administered with a dropper that allows you to precisely control how much you take. Each dropper holds 33 milligrams of CBD and 1 milliliter of oil, so about half of a dropper before bed is a good starting point.

The most important thing to know when finding the right dose of CBD is to adjust and experiment in small increments. Go up or down by a half a milligram each increment until you find an amount that works for you. We always recommend taking a new or starting dose for at least three days in a row. This is because CBD bioaccumulates, meaning it will build in your body over time.

How to Take CBD Oil Before Bed

To use our Chief CBD Nighttime Tincture , place 1 mL under your tongue an hour before bed. Wait 10 to 30 seconds and then swallow. If this is your first experience with CBD, we recommend starting out with 0.5 mL for the first night. You can then slowly work your way to 1 to 2 mL or a dose that feels comfortable to you.

tincture dripping from glass pipette

Can You Overdose on CBD?

Because of the long-standing prohibition on hemp products, research is still needed to make definitive conclusions on the effects of CBD. With that said, no human deaths have ever been attributed to the ingestion of authentic, pure CBD, and most people experience very few side effects. As with anything you ingest, pay close attention to the way your body reacts when taking CBD and make adjustments as needed.

Change the Way You Snooze

When taken properly, CBD oil can be a wonder-worker in helping you get a good night’s rest. It’s important to always closely follow the dosage recommendations and administration suggestions on the packaging and pay close attention to your body’s reaction after you take it. Integrating it into a good bedtime routine, along with a comfortable environment and good sleep habits, can help revolutionize the way you snooze.

Want to take CBD to help you get a good night’s rest? Stop by Chief CBD for some beginner’s info on how much to take for the best results.

7 of the Best CBD Oils for Blissful Sleep

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process.

Had a few restless nights? Turns out about one-third of American adults have insomnia and according to a 2020 poll, 84 percent feel daytime sleepiness due to lack of sleep or low quality sleep.

CBD (aka cannabidiol) might help. Though cannabis research is still in its early days, recent studies have found that CBD has promise for treating insomnia and one of its common causes, anxiety.

Even though it won’t get you high, CBD tends to have an overall calming and soothing effect for many people that’s good for winding down at the end of the day. Plus, its potential pain-reducing and anti-inflammatory effects might just be what you need to help get to sleep and stay asleep.

best cbd sleep oil

  • hemp. A cannabis variety that’s naturally low in THC (.3 percent or less) and from which most CBD extracts are made.
  • tincture. A liquid CBD product that comes in an alcohol or oil-based solution and is taken orally with a dropper.
  • full-spectrum CBD. A CBD extract that includes other cannabis plant compounds like potentially beneficial terpenes, flavonoids, and a small amount of THC.
  • broad-spectrum CBD. A CBD extract that includes other cannabis plant compounds, minus the THC.
  • CBD isolate. A “single-molecule” product that’s free of all other cannabis compounds and contains zero THC.

Because the FDA doesn’t lay out testing and labeling requirements for CBD products, quality can be all over the map. With so much variability in potency, ingredients, and price point, it can be hard to wade through the options. So we did the work for you and selected products that are:

  • sourced from U.S.-grown hemp
  • tested by a 3rd party lab to ensure that the CBD content is as advertised, the THC level is at or below .3 percent, and the product is free of undesirable stuff like molds and pesticides
  • made with clean ingredients (organic, in many cases) and without fillers
  • loved by customers

Prices are per 25 milligrams (mg)

$ = under $1
$$ = $1–$2
$$$ = over $2

1. Charlotte’s Web CBD Gummies – Sleep

CBD type full-spectrum
CBD form gummy
CBD per container 600 mg
CBD strength 10 mg/gummy
Flavor raspberry

Charlotte’s Web is one of the most respected CBD brands around and is known for developing a CBD cannabis strain nicknamed “Hippie’s Disappointment” for its rich CBD profile and low THC content.

These nice-tasting raspberry gummies deliver 10 milligrams of CBD each along with 1.5 milligrams of the natural sleep aid melatonin. They’re made with Colorado-grown hemp, and are free of gluten, dyes, and fillers.

However, as with most gummies, there’s a bit of added sugar for taste. Also worth noting: full-spectrum CBD products contain trace amounts of THC, so it’s possible (though unlikely) that they could trigger what’s known as a “false positive” on sensitive drug tests.

Price: $$

2. Brown Girl Jane REST 1500 mg CBD Sleep Daily Drops

CBD type broad-spectrum
CBD form tincture
CBD per container 1500 mg
CBD strength 50 mg/dropper
Flavor peppermint

This vegan, peppermint-flavored tincture features simple, clean ingredients with a broad-spectrum (THC-free) formulation that retains some of the plant’s naturally-occurring terpenes.

Online, you’ll find tons of happy customer reviews for Brown Girl Jane’s sleep tincture. Plus, the company’s social activism (including an upcoming $20,000 small business grant open to entrepreneurs from marginalized communities) is worth supporting.

Price: $$

3. Joy Organics Lavender CBD Bath Bombs

CBD type broad-spectrum
CBD form bath bomb
CBD per container 100 mg
CBD strength 25 mg/bath bomb
Scent lavender

Move over Epsom salts. If baths are part of your routine — or an occasional pre-bedtime treat — you may want to pick up a package of lavender-scented CBD bath bombs from Joy Organics.

The founder of this family-run, Colorado company experienced her first good night’s sleep in years with the help of CBD, and plenty of happy customers report that these bath bombs leave them with the kind of whole-body relaxation that’s a perfect segue to sleep.

Plus, the coconut oil and cocoa seed butter leave skin feeling nourished and moisturized.

Price: $$$

4. Calm by Wellness Hemp CBD Sleep Oil Tincture

CBD type broad-spectrum
CBD form tincture
CBD per container 500 mg
CBD strength 17 mg/dropper
Flavor blueberry lavender

This sleep tincture by Wellness is made from organic, U.S.-grown hemp and plant extracts such as chamomile, lemongrass, and hops — which are all known for their soothing and relaxing effects.

Per serving, this CBD sleep oil is on the pricey side, but customers rave online about the synergistic effects of CBD alongside the botanical ingredients. The formula also doesn’t contain melatonin, which — for some people — is associated with morning grogginess and bad dreams.

Price: $$$

5. LiftMode Hemp Extract Calm

CBD type broad-spectrum
CBD form tincture
CBD per container 1500 mg
CBD strength 50 mg/dropper
Flavor hempy with hints of mint, lavender, cardamom, and chamomile

LiftMode makes the most economical CBD sleep oil on our list with a massive quantity (1500 milligrams) of the good stuff per bottle.

This formulation comes with a low dose of melatonin, which may help promote healthy sleep patterns, in addition to the cannabis terpenes (kind of like essential oils) myrcene, pinene, caryophyllene, and linalool.

Research on how terpenes influence the cannabis experience is still scant, but a theory called the entourage effect supposes that cannabinoids like CBD may work better alongside other cannabis plant compounds.

In addition to the accessible price, LiftMode’s formula is all-natural and contains no fillers or sugar.

Price: $

6. Zatural CBD Softgels with Melatonin

CBD type broad-spectrum
CBD form softgel
CBD per container 750 mg
CBD strength 25 mg/softgel
Flavor n/a

If you’re not in love with the taste of tinctures (or you’ve already brushed your teeth), a CBD softgel for sleep could be the way to go.

These 25mg CBD softgels made by Zatural are sourced from organic, Colorado-grown hemp and feature an array of naturally-occurring cannabis terpenes — and no THC.

Price-wise, they’re in the middle of the field, though it’s worth noting that they aren’t vegan and contain a few added ingredients like glycerin and emulsifiers.

Price: $$

7. MedTerra Sleep Tight CBD Gummies

CBD type isolate
CBD form gummies
CBD per container 750 mg
CBD strength 25 mg/gummy
Flavor strawberry

These vegan, strawberry-flavored gummies are made from CBD isolate, so they’re the safest bet if you need to avoid all THC. That means that the entourage effect isn’t in play for this particular formula, but MedTerra combines Kentucky-grown hemp with sleep aids like L-theanine, 5-HTP, lemon balm, and chamomile for an all-in-one deal.

Price: $$

Take a CBD sleep tincture 30 minutes to 1 hour before bedtime. Instead of just tossing it back, try holding the liquid under your tongue for a minute or 2 so that it starts absorbing through the soft tissues of your mouth.

You can jump in the tub with a CBD bath bomb during any part of your pre-bedtime ritual — and if you’re going the route of CBD gummies or softgels, 1 hour before bed should do the trick.

For best results, pair your CBD dose with good sleep hygiene like turning off electronics and keeping your bedroom a drama-free zone.

Everyone responds to CBD a little differently, so it may take some experimentation to find your ideal dose for sleep. Generally speaking, 10 milligrams of CBD is a good starting place for many adults — from there, you can slowly up your dose, if needed, until you get the desired results.

If you’re feeling groggy the day after taking a CBD product for sleep, you probably want to dial your dose back a bit.

It’s possible for CBD to interfere with the absorption of certain pharmaceuticals, like blood thinners, heart meds, and seizure drugs, among others. Check with your doctor before adding CBD to your routine.

Had a few restless nights? Turns out about one-third of American adults have insomnia and, according to a 2020 poll, 84 percent feel daytime sleepiness due to lack of sleep or low quality sleep. We recommend one of these seven CBD oils to get some quality sleep.