How Long Before Bed Should I Take CBD?

By: Katelyn Manuel

PUBLISHED: February 24, 2025 UPDATED: February 24, 2025

A R&R CBD sleep gummies and sleep softgels container placed against a bedroom background

Sleep quality affects every aspect of our health and well-being, yet millions worldwide struggle to achieve restful sleep. While various sleep aids exist, CBD (cannabidiol) has emerged as a promising natural option for supporting healthy sleep patterns.

This guide explores how to optimize CBD usage for sleep, backed by current scientific understanding.

Key Takeaways

CBD should be taken 30-60 minutes before bedtime for optimal sleep benefits, depending on the delivery method.
The recommended starting dose is 25mg of CBD before bed, with the option to gradually increase by 5-10mg increments.
CBD may support better sleep by interacting with the ECS to promote relaxation and reduce anxiety and pain that interfere with sleep.
CBD may also help regulate the sleep-wake cycle by impacting cortisol levels.
CBD works best when integrated into a consistent sleep routine that includes proper sleep hygiene practices and following a regular sleep schedule.

What Is CBD?

CBD, or cannabidiol, is a naturally occurring compound in hemp plants. Unlike its cousin THC (tetrahydrocannabinol), CBD does not produce psychoactive effects.

Instead, CBD interacts with the body's endocannabinoid system (ECS), a complex network of receptors that helps regulate various functions like sleep, mood, appetite, and pain perception. By supporting the ECS, CBD may help promote overall well-being.

CBD is available in various forms, including:

CBD Oil

CBD oil is made by extracting CBD from the hemp plant and diluting it with a carrier like coconut or hemp seed oil. It's typically taken sublingually (under the tongue) for quick absorption into the bloodstream.

CBD oil allows precise dosing and can be easily incorporated into your bedtime routine. The best ones are full-spectrum or broad-spectrum, which contain additional beneficial compounds from the hemp plant.

Tinctures work on the same principle as oils, so our Multifunctional CBD Tinctures will serve you just as well. These Tinctures are available in full- and broad-spectrum versions in three different potencies (1000, 2500, and 5000mg).

If you want an all-natural wellness solution that can significantly improve your life, but want to avoid THC, this Tincture is for you. Our 1000mg Fresh Mint Tincture is the perfect THC-free formula to help you overcome stressors like pain, anxiety, and sleeping issues.*

CBD Gummies

For those who prefer a tastier option, CBD gummies offer a convenient and discreet way to take CBD. These chewy candies are infused with a pre-measured dose of CBD, making it easy to know exactly how much you're taking.

CBD gummies may take slightly longer to take effect than CBD oil, as they must be digested before the CBD enters your bloodstream. However, the effects typically last longer due to the slow release of CBD in your system.

Our CBD Sleep Gummies can help you enjoy all the crucial health benefits of consistently sleeping well, including reduced stress, improved mood, and the ability to think more clearly.

Our Sleep Gummies are melatonin-free and don’t disrupt the body’s natural production of the hormone. Instead, CBD works naturally with your system to help effectively regulate your circadian rhythm. Take them consistently to enjoy high-quality sleep from now on.*

How Does CBD Work to Improve Sleep?

CBD improves sleep quality by interacting with the endocannabinoid system (ECS). This happens when CBD binds to specific receptors in the ECS, helping to promote relaxation and reduce anxiety and pain that interfere with sleep.

CBD may also directly impact the sleep-wake cycle. In particular, high doses of CBD (300-600mg) could have a sedative effect, helping people fall asleep faster and stay asleep longer. This effect is due to CBD's ability to lower cortisol levels.

It's important, however, to note that the effects of CBD may vary depending on the individual and the dosage. While high doses can be sedating, low doses may have a stimulating effect.

When buying a CBD product for sleep, look for full-spectrum or broad-spectrum options that contain additional beneficial compounds, such as terpenes and other cannabinoids. These compounds synergize (the "entourage effect"), potentially enhancing CBD's sleep-promoting benefits.

When to Take CBD for Optimal Sleep

To maximize the sleep-promoting benefits of CBD, it's best to take it about 30-60 minutes before bedtime. This allows enough time for the CBD to take effect in your body, helping you relax and unwind.

Whether you prefer to read a book, take a warm bath, or practice some gentle stretching, adding CBD can enhance the calming effects of your pre-sleep ritual.

Remember that the onset of effects typically varies depending on the method of consumption. Oils, taken sublingually, take effect more quickly, usually within 15-30 minutes.

On the other hand, CBD gummies or other edibles may take longer to kick in, as they need to be digested before the CBD enters your bloodstream. If you're using gummies, you may want to take them 45-60 minutes before bed to allow ample time for the effects to set in.

Metabolism and body composition can also affect how quickly you feel the effects of CBD. The key is experimenting and finding what works best for your sleep needs. Start with a low dose about an hour before bed, and gradually adjust the timing and dose until you find the sweet spot.

How Much CBD Should I Take for Sleep?

Finding the correct CBD dosage for sleep takes some experimentation. A good starting point is around 25mg, taken about an hour before bed. If you don't notice any improvement in your sleep after a few days, gradually increase the dosage by 5-10mg.

While typically effective doses range from 25 to 160mg, higher doses may not necessarily mean better sleep. CBD's effects can be biphasic, meaning low and high doses may produce opposite effects. Therefore, it's important to listen to your body and find the minimum effective dose that helps you sleep without causing unwanted side effects.

Calculating CBD Oil Dosage

When using CBD oil for sleep, you'll need to know the concentration of CBD in the product to determine the right dosage. Most CBD oils come with a dropper with measurement markers to make it easy to dispense the desired amount.

To calculate how much CBD is in a milliliter (mL) of oil, simply divide the total amount of CBD in the bottle by the volume of the bottle. For example, our 30mL bottle of CBD Tincture contains 1000mg of CBD. Therefore, 1 mL would contain 33.3mg of CBD. Once you know the concentration, you can use the dropper to measure the desired dose.

Determining the Correct Number of CBD Gummies

CBD gummies offer a convenient and discreet way to take CBD for sleep. They come in pre-measured doses, making it easy to know exactly how much CBD you're taking. Most CBD gummies contain 10-30mg of CBD.

To find the number of gummies for your desired dosage, divide your target dose by the amount of CBD in each gummy. For example, if you're aiming for a 50mg dose and your gummies contain 25mg each, you would need to take two gummies.

CBD vs. Other Sleep Aids

CBD has been gaining popularity as a natural sleep aid, and it’s easy to see why. Compared to over-the-counter sleep medications, CBD offers several advantages.

Many OTC sleep aids can cause unpleasant side effects like grogginess, dizziness, and dry mouth. These medications may also lead to dependency if used long-term.

In contrast, CBD is generally well-tolerated with fewer reported side effects. Moreover, it displays minimal risk of habit formation.

Another benefit of CBD is its ability to address the underlying causes of sleep issues, such as anxiety, stress, and pain. By targeting these problems, CBD may provide more comprehensive relief than traditional sleep aids that simply sedate.

CBD vs. Melatonin for Sleep

Melatonin is a hormone naturally produced by the body to regulate the sleep-wake cycle. As a supplement, it's often used to treat jet lag and shift work sleep disorder. While melatonin can effectively reset the internal clock, it doesn't necessarily improve sleep quality or duration.

CBD, on the other hand, can promote relaxation, reduce pain and inflammation, and ease anxiety. Unlike melatonin, CBD does not cause daytime drowsiness or interfere with your natural hormone production. This makes it a more suitable option for long-term use.

However, combining CBD with melatonin may offer synergistic benefits for sleep. Melatonin's sedative effects can help you fall asleep faster, while CBD improves overall sleep quality and alleviates any underlying issues.

Potential Side Effects of CBD

While CBD is generally well-tolerated, some people may experience mild side effects. These can include dry mouth, dizziness, and fatigue. If you notice any of these effects, try lowering your dosage or adjusting the timing of your intake.

It's also important to note that CBD can interact with certain medications, particularly those that are processed by the liver. If you're taking any prescription drugs, talk to your healthcare provider before starting CBD.

Always buy high-quality CBD products from reputable brands to minimize the risk of side effects. Look for products that have been third-party tested for purity and potency, and avoid those that make unsubstantiated health claims.

Finding the Best CBD Product for Sleep

A lady is sleeping in her bed, covered by a comforter.

With so many CBD products on the market, choosing the right one for your sleep needs can be overwhelming. When shopping for CBD, consider the following factors:

Type of CBD (full-spectrum, broad-spectrum, or isolate)
Concentration of CBD per serving
Method of consumption (oil, gummies, capsules, etc.)
Additional ingredients that may promote sleep (melatonin, chamomile, etc.)
Brand reputation and third-party testing

Full-spectrum and broad-spectrum CBD products contain additional beneficial compounds that enhance the effects of CBD and may provide more comprehensive sleep support than CBD isolate alone.

Some CBD products formulated for sleep may contain additional ingredients like melatonin or chamomile that further promote relaxation. However, if you prefer a pure CBD product, there are still plenty of options available.

Finally, it’s a good habit to research a brand before purchasing its CBD products. Look for companies that use organic, US-grown hemp and provide third-party lab reports to verify the purity and potency of their products. Customer reviews can also give you insight into the effectiveness and quality of a particular product.

Tips for Incorporating CBD into Your Sleep Routine

A bedtime ritual tells your body to wind down and prepare for sleep. Incorporating CBD into this routine can enhance relaxation and make drifting off into a peaceful slumber easier.

Choose a specific time each night to take your CBD, preferably about an hour before you go to bed. Consistency is key, so try to take your CBD at the same time each night to regulate your sleep-wake cycle.

In addition to taking CBD, you can adopt several sleep-promoting habits to create an optimal environment for rest.

For example, avoid screens (phones, tablets, and televisions) for at least an hour before bed. The blue light emitted by these devices can interfere with your body's natural melatonin production and make it harder to fall asleep.

Similarly, you can try relaxation techniques like deep breathing, progressive muscle relaxation, or gentle stretching. These activities help calm your mind and release tension in your body, making it easier to transition to a restful state.

Your sleep environment also plays a crucial role. Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and pillows that support your body and minimize discomfort. Consider using a white noise machine or earplugs to block out disruptive sounds.

Remember, CBD is most effective when used consistently over time. It may take a few days or weeks before you notice significant improvements in sleep quality. Be patient with the process and allow your body time to adjust accordingly.

Final Thoughts

Don't let another night of poor sleep hold you back. Join thousands of satisfied customers who have discovered restful sleep with R&R CBD. Our premium CBD products, backed by our sleep specialist team, can help you achieve the restful sleep you deserve.

Visit R&R CBD today to explore our sleep-optimized CBD collection and take the first step toward better rest. Our sleep specialists are standing by to help you choose the perfect product for your needs.

Whether you want help overcoming sleeping problems, chronic or acute pain, or dealing with anxiety and stress, our CBD can work for you. We guarantee your pain will diminish; you’ll feel calmer and sleep more soundly.*

Frequently Asked Questions

How Long Does it Take for CBD to Make You Sleep?

The time it takes for CBD to make you sleepy can vary depending on the individual and the form of CBD used. Generally, effects may be felt within 30 minutes to an hour, especially with faster-acting forms like tinctures or oils. It may take longer with gummies or capsules.

Is CBD Best Taken at Night?

While CBD can be taken at any time of day, it is often best taken at night for those looking to improve sleep quality or relax before bed. It helps calm the mind and body, making it easier to fall asleep.

How Long Before Bed Should I Take a Gummy?

It’s recommended to take a CBD gummy about 30 minutes to an hour before you go to sleep. This allows time for the CBD to take effect as you unwind.

How Much CBD Should a Beginner Start With?

For beginners, it’s generally recommended to start with a low dose of CBD and gradually increase the dosage based on how your body responds. Starting low and going slow is the best way to find the right amount for your needs.