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How does CBD and Melatonin interact to help you sleep better? What you need to know

Do you have trouble sleeping?

One third of American adults get less nightly sleep than the recommended seven-hour minimum (Centers for Disease Control and Prevention, 2016). If you suffer from loss of sleep, you familiar with how sleep deprivation can lead to feeling  less than optimal during the course of a day. Even worse, lack of sleep and proper rest has been linked to seven of the top 15 causes of death in the U.S. (Kumar Chattu et al., 2018). Some researchers are starting to identify sleep deprivation as an epidemic of growing proportions (Kumar Chattu et al., 2018).  However, many Americans are looking to a remedy that is low on risk and high on results. That remedy is cannabidiol, or CBD.  CBD is a natural, non-toxic, and non-psychoactive cannabinoid. (Cannabinoids are chemical compounds derived from the Cannabis sativa plant.) The human body has a built in system called the endocannabinoid system, and CBD reacts with that system and its receptors to help keep the body healthy and the mind happy. Unlike THC—cannabis’s psychoactive cannabinoid—CBD is known to have a calming effect with no psychoactive side effects.

CBD for Sleep?

CBD is famously used to address anxiety, stress, and insomnia. Studies indicate that CBD could aid with both falling asleep and staying asleep. Researchers have discovered a person’s endocannabinoid system plays a major role in regulating functions such as mood, appetite, sleep, and circadian rhythms. The endocannabinoid system consists of cannabinoid receptors in the brain and the central nervous system.

What is Melatonin?

Unlike CBD, melatonin is a natural hormone that’s produced by the brain’s pineal gland that helps regulate your sleep-wake cycle. According to the Journal of Psychiatry and Neuroscience, “Melatonin is a hormone responsible for controlling your natural sleep-wake cycle.” Instead of making you fall asleep, melatonin tells your body it is time to go to bed. Those are two completely different processes in the brain. For the best sleep results, both of these signals need to happen.

If a person has trouble sleeping, it might be because their body is having a hard time controlling the production of melatonin. Melatonin also interrupts the production of dopamine in your eyes which keeps you awake.

The production of melatonin is triggered by darkness, which signals the body to get ready for sleep.  The natural levels of these hormones are highest in the blood at night, thus the reason why some researchers believe supplements containing this hormone can serve important roles in sleep-related disorders like providing relief from insomnia, jet lag, and delayed sleep phase.

Blue light tends to reduce the concentration of melatonin in circulation, which is why having TV’s or other electronics on at night can disrupt or impair your sleep cycle.  Low levels of melatonin are often linked to sleep disorders, so to maintain a balance supplements are often recommended.

How does Melatonin and CBD interact?

So a common question is, can I combine CBD with melatonin?  CBD can help people to relax and even help them sleep. Melatonin helps tell your body it is bedtime. So this is a perfect combination of sending your brain both signals it needs – one that it is bedtime and two that it helps you fall asleep.

The effects of CBD and Melatonin are complementary even though they are regulated by different portions of the brain. Melatonin tells your body that it’s time to fall asleep while CBD alerts your brain to recruit the right neurotransmitters to allow you to fall asleep.

CBD could also take care of the underlying condition leading to reducing sleep, thus producing a much longer effect. The products that we provide for our customers are infused with CBD and Melatonin which creates the best combination for sleeping aid. The two products with this combination are the 1000 MG Sleepy-time Tincture and the 25 PC Sleepy-Time Gummies.

Other tips for proper sleep hygiene

  • Avoid caffeine later in the day.
  • Reduce exposure to light at night (from electronics for example).  Remember, melatonin production is triggered by darkness.
  • Keep a consistent sleep schedule when possibly.
  •  Light stretching or reading can help a person to relax and prepare for sleep better.
  •  Get out of bed at the same time every day and get some natural light in the morning.  This will help reset the melatonin in your body and its production.
  •  Exercise!

References

·         Shannon S, Opila-Lehman J. Cannabidiol oil for decreasing addictive use of marijuana: a case report. Integr Med (Encinitas). 2015;14(6):31–5.

·         Samples JR, Krause G, Lewy AJ. Effect of melatonin on intraocular pressure. Curr Eye Res. 1988;7(7):649-653. /02713688809033192

·         Smolensky MH, Hermida RC, Castriotta RJ, Portaluppi F. Role of sleep-wake cycle on blood pressure circadian rhythms and hypertension. Sleep Med. 2007;8(6):668-680. doi:10.1016/j.sleep.2006.11.011

·         Lusardi, P et al. “Cardiovascular effects of melatonin in hypertensive patients well controlled by nifedipine: a 24-hour study.” British journal of clinical pharmacology vol. 49,5 (2000): 423-7. doi:10.1046/j.1365-2125.2000.00195.x

·         Breus, M.J. (2019). How CBD can improve your sleep, mood, and health. Psychology Today.

·         Centers for Disease Control and Prevention. (2016). “1 in 3 adults don’t get enough sleep: A good night’s sleep is critical for good health.”

·         Kumar Chattu, V., et. al. (2018). “Insufficient sleep syndrome: Is it time to classify it as a major noncommunicable disease?” Sleep Science, 11, pp 56-64. doi.org/10.5935/1984-0063.20180013

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