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A single night of too little sleep or poor sleep quality can lead to struggles lasting days, weeks, or months at a time. When sleep difficulties persist, health care professionals often suggest lifestyle modifications intended to improve "sleep hygiene." For some, recommendations for caffeine restrictions, moderate exercise, and rigid sleep schedules are reasonably effective, but not always. After too many nights of too little sleep, many people eventually turn to other sleep products.
Those who prefer a more natural approach to better sleep tend to prefer herbal remedies, plant compounds, or supplements. The search for natural sleep support leads some sleep-deprived adults to melatonin and others to hemp-derived CBD. If you've been losing (even more) sleep trying to choose between them, maybe we can help you put the debate to rest. Before limiting yourself to one or the other, you might want to first imagine how much better you might sleep using CBD and melatonin together.
Sleep disorders are common. There are more than 100 different types affecting nearly 30% of US adults. Some of the signs and symptoms include excessive daytime sleepiness, difficulty falling asleep, irregular breathing, increased movement during sleep, or irregular sleep-wake cycles. Of the many types of sleep disorders, sleep apnea, restless leg syndrome, parasomnia (sleepwalking, talking, etc.), and insomnia are the most common (Karna et al., 2022). Although sleep disorders impact the lives of an alarming number of people, most people with sleep disorders are never diagnosed.
Of the many types of sleep disorders, insomnia is the most prevalent, a condition characterized by difficulty falling asleep, staying asleep, or waking after sleeping only a few hours. For some, episodes of sleeplessness are short-term (less than 3 months) but recurring. However, many people diagnosed with chronic insomnia, difficulty sleeping at least three nights per week for three months or more, have a long history of recurring, unresolved sleep difficulties (Suni, 2022). Women are 40% more likely to develop chronic insomnia than men (Drah, 2021).
Melatonin is a hormone produced by your endocrine system that eases the transition from wakefulness to sleep. It's also essential for brain function, cardiovascular health, and emotional regulation (Malhotra et al., 2004). During daylight hours, the (pineal) gland that produces melatonin is less active, so you'll feel more alert. Ideally, the amount of melatonin in your system gradually increases as the sun begins to set. You should start feeling sleepy within a few hours. But artificial lighting, shift work, too little sleep, advancing age, and several medications can delay or inhibit production. Melatonin supplements are primarily used for sleep support (Lim et al., 2022).
Scientists have been investigating the effects of CBD (cannabidiol), THC (tetrahydrocannabinol), and other cannabinoids for decades but couldn't quite figure out how they worked. Most initial theories were based on experimentation and observation alone. That changed in the early 1990s with the discovery of a previously unknown system of chemical messengers and their corresponding receptors, the endocannabinoid system (ECS). Today, we know ECS signaling plays a vital role in nearly every essential function in the body, including stress responses, pain perception, inflammation, and sleep cycle regulation (Mouslech & Valla, 2009). We also know that CBD supports ECS function by interacting with ECS receptors in a way that promotes internal balance (homeostasis) (Sallaberry & Astern, 2018).
Although most evidence supporting the use of CBD is based on lab tests, animal studies, and a small number of clinical trials, most CBD users report favorable results for relaxation, discomfort after physical activity, and better sleep (survey). In a report published in The Journal of Cannabis Research, current investigations suggest the potential for numerous sleep-related benefits, including a positive impact on sleep duration (Moltke & Hindocha, 2021). In a similar study, researchers credited the cannabinoid's "calming effect" for an improvement in the overall sleep scores of 103 participants (Shannon et al., 2019), and investigators evaluating the combined effects of CBD and THC for sleep also reported "statistically and clinically significant" results. (Vigil et al., 2018).
You can take melatonin and CBD together. In fact, many CBD users appreciate their complementary effects. In human trials, numerous studies suggest melatonin supplements have a positive impact on sleep efficiency, the number of hours a person spends in bed compared to the number of hours sleeping. Investigators also note an impressive reduction in sleep latency, the amount of time it takes to fall asleep (Haimov & Laudon, 1995), a distinct advantage if you're looking for a natural way to influence timing. In clinical trials, researchers investigating the combined effects of CBD and melatonin reported "remarkable continuity" in participant satisfaction (Palmieri et al., 2022).
CBD does not supplement the amount of melatonin in your system. Instead, it interacts with the same ECS receptors (CB1 & CB2) as anandamide and 2-AG, the ECS messengers produced in your body involved in numerous aspects of physical and emotional wellbeing, including your ability to fall asleep, stay asleep, and wake feeling refreshed (Pava & Makriyannis, 2016). The cannabinoid also influences your dopamine, GABA, and serotonin system receptors (Brunt & Bossong, 2020). Your body needs serotonin for sleep cycle regulation, emotional regulation, and to produce melatonin (Jonnakuty et al., 2008).
Melatonin has a great reputation for promoting restful sleep. CBD is also well-known for its sleep-promoting potential. You might even be tempted to pick up the first CBD product you find locally, grab a bottle of melatonin from the supplement aisle, and hope for the best. While there's no harm in trying a DIY approach, you may not get the results you're hoping for. CBD purity, potency, and overall quality can vary by brand. Instead, try CBDistillery® Broad-Spectrum CBD Sleep Gummies.
Our mixed-berry-flavored Sleep Gummies give you 30mg of CBD per serving and just enough melatonin (2mg) to help you fall asleep easily and naturally. Just pop a gummy into your mouth before bed, chew, and enjoy a restful night. Once you know how your system responds, you can adjust the timing so the effects peak when you're ready to call it a night. Although we suggest enjoying a one-gummy serving nightly, everyone is different. When using any hemp-derived product for the first time, consider starting with a partial serving. Then, increase gradually in small increments. Most CBD users report achieving their best results within 7-14 days of consistent use (survey).
Taking the time to determine your ideal serving size of our sleep gummies helps ensure you'll get the most benefit from the smallest amount of each active component. Increasing the amount gradually also helps minimize the risk of potential side effects, which can include dry mouth, nausea, fatigue, diarrhea, or changes in appetite (Bergamachi et al., 2011). While unpleasant symptoms are possible, hemp-derived CBD is generally well-tolerated and considered safe for most people. The World Health Organization reports "no evidence of public health-related problems" associated with daily use (WHO, 2020). However, the sleep-promoting potential of our broad-spectrum gummies may not be right for everyone. CBD and melatonin can both interact with prescription and over-the-counter medications. If you have a medical condition or take medication, please consult your healthcare provider before adding any hemp-derived product to your nightly routine.
CBD and melatonin could be the best combination of ingredients for just about anyone who could benefit from their natural synergy. Our broad spectrum hemp extract is naturally cultivated and third-party tested. When you choose broad spectrum CBD, you get most of the plant terpenes, flavonoids, and essential nutrients found in full spectrum hemp-derived cannabis products, but the THC is reduced to non-detectable levels. If you're intrigued by the health and wellness potential of hemp-derived cannabinoids but not convinced the combination of CBD and melatonin is right for you, consider trying CBDistillery® Broad Spectrum Sleep Synergy Drink Mix or one of our many full spectrum products formulated specifically for sleep.
CBDistillery® Sleep Synergy Tinctures and our elderberry-flavored Sleep Synergy CBN &CBD Gummies feature enhanced concentrations of cannabinol, a hemp-derived cannabinoid known for its soothing, relaxing effects. Our Deep Sleep Synergy+ Gummies give you 25mg of CBD per serving, plus equal amounts of CBN and naturally occurring hemp-derived delta 9 THC. To learn more, visit CBDistillery® to download our Ultimate CBD User Guide, find answers to frequently asked questions, or set up a personal consultation. CBDistillery® products are US Hemp Authority® certified, third-party tested, and produced in a GMP-registered facility.
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