If you’re not getting enough sleep, it can take a toll on your health. That’s why many people are searching for natural sleep aids that can help them get the rest they need.
CBD and melatonin are two popular substances that are often touted as being effective for insomnia. CBD is known for its calming effects, while melatonin is a hormone that helps regulate the body’s sleep-wake cycle. So how do you choose between CBD vs. melatonin?
There are many products on the market that contain both CBD and melatonin, but it’s important to understand that they work in different ways. CBD can help to reduce anxiety and promote relaxation, while melatonin helps to regulate the body’s sleep-wake cycle.
What Is Insomnia?
Insomnia is a type of sleep disorder that causes a lack of sleep and significant mental and physical effects. It is characterized by a long list of symptoms, including anxiety and fatigue. There are many ways to classify insomnia, depending on its specific symptoms.
Insomnia can be primary or secondary. Primary insomnia doesn’t stem from any clear cause or existing health or mental health condition. Secondary insomnia is caused by things like underlying causes, including chronic insomnia, acute insomnia, and internal insomnia.
Risk factors for insomnia include: Insomnia is common during pregnancy, which seems to be more common for women in the 1st or 3d trimester. (1) Some of the main risk factors are: Insomnia often passes and doesn’t impact on a baby’s development, while the good news is that it passes and doesn’t affect a baby like in most cases. Some lifestyle changes could help with insomnia during pregnancy.
Sleep problems in children are common and can be an early sign of insomnia in adults. The first step to treatment is setting a firm bedtime and sticking to it. Other helpful tips include creating a regular sleep hygiene routine. A 2019 research paper suggests that up to 75% of people in late adulthood experience insomnia for a variety of reasons. (2) If you are experiencing insomnia, it’s wise to find help from a therapist or clinician.
When you have chronic insomnia, you are anxious about not getting enough sleep, which makes it more difficult to deal with difficult emotions.
Mental health professionals can help people deal with both insomnia and its related anxiety. It’s important to find a therapist which understands what’s going on and how to treat both conditions. If insomnia is related to anxiety, cognitive behavioral therapy (CBT) may be an effective way to manage both conditions.
Using CBT Therapy For Insomnia
The American College of Physicians recommends CBT as a first-line treatment for chronic insomnia. (3) In fact, experts have developed a specific subtype of CBT for treating insomnia which includes a therapist to provide support and guidance in therapy. The therapist can also help identify underlying mental health symptoms, such as depression, which contribute to insomnia or make the symptoms worse. Addressing these underlying mental health issues can go a long way in alleviating insomnia.
Medications And Supplements For Insomnia
Some sleep medications may help you to fall asleep, but it’s not clear whether melatonin supplements are a good choice. There’s some evidence that melatonin supplements may reduce the amount of time one lies in bed waiting to fall asleep. However, support for it as a sleep treatment remains inconclusive. What’s more, experts have yet to confirm whether it’s safe to take it long-term, though it’s generally considered safe for short-term use. You should make sure to talk to your provider before trying medication or supplements to help you to sleep.
What Is CBD?
Cannabidiol, or CBD, is a natural plant cannabinoid that is most commonly found in cannabis. CBD is one of the 100+ cannabinoids found in the cannabis plant and is the most popular cannabinoid found in both hemp and recreational cannabis plants.
CBD is non-intoxicating but has mild psychoactive effects and can boost mood. Research indicates that CBD has many potential benefits, including analgesic, anti-inflammatory, anxiolytic, and neuroprotective properties. (4)
CBD comes in various forms, including gummies, oils, and capsules, as well as from marijuana or hemp. Hemp is popular due to its naturally low THC content, which makes it ideal for consumers who don’t enjoy the “high” feeling that accompanies THC-heavy extracts.
CBD Oil has become a health and wellness staple for health-conscious people in the past five years. It helps the body maintain balance and stability, which affects sleep, mood, focus, inflammatory function, and joint mobility.
How Does CBD Work?
CBD is a cannabis compound that is currently being researched, and it is thought to work via several mechanisms. Even though CBD does not bind directly with cannabinoid receptors, it interacts with the body’s endocannabinoid system. The endocannabinoid system is responsible for maintaining homeostasis in the body, and it does this by regulating a variety of functions such as mood, pain, inflammation, and brain function.
CBD can bind to the body’s cannabinoid receptors, which are found in the brain and throughout the nervous system. When CBD binds to these receptors, it can help to regulate their function. CBD is also thought to desensitize the TRPV1 receptor, which is responsible for pain sensations. (5) This means that CBD can help to reduce pain and inflammation.
CBD also has a role in regulating serotonergic transmission. Serotonin is a neurotransmitter that plays a role in a variety of bodily functions, including mood, sleep, digestion, and nausea. When CBD binds to the 5-HT1A serotonin receptor, it can help to improve mood and reduce pain.
People turn to CBD for a variety of reasons. It can be used to ease anxiety, stress, pain, and seizures. It is also thought to help with mood disorders and inflammation, and enhance brain function thanks to its neuroprotective properties.
Potential Risks Or Side Effects Of CBD
CBD has been shown to be generally safe for human consumption, but one downside is that it is metabolized through the liver. The same pathways that other drugs are metabolized through are used for CBD, so there is the potential for interactions. In some cases, CBD could prevent medications from breaking down, causing the medicine to circulate in the body longer than usual. (6) Because of this, it is always best to talk to your doctor or pharmacist before taking any CBD products, especially if you are taking other medications.
What is Melatonin?
Melatonin is a sleep hormone produced inside of our heads by the pineal gland. It regulates our sleep cycles and is secreted in response to environmental cues like the light-dark cycle. Melatonin is responsible for the regulation of a person’s circadian rhythms.
Our body creates natural levels of melatonin that rise and fall in accordance with our internal clock and natural predisposition. The levels are heavily influenced by our exposure to sunlight and the presence of natural light from sources like the sun and daylight.
Studies have shown that disruptions in natural melatonin levels due to our exposure to digital devices like cell phones, laptop screens, and televisions can lead to unhealthy sleep patterns.
So, what can we do to restore healthy melatonin levels and improve our sleep?
There are a few things we can do to help regulate our melatonin levels:
- Get regular exposure to sunlight or natural light during the day
- Avoid digital screens and bright lights before bed
- Take a melatonin supplement
Melatonin supplements can be formulated from animals, microorganisms, or synthetic sources. If you decide to take a supplement, it’s important to talk to your doctor first to find the right dosage for you.
What Are The Uses Of Melatonin?
People take melatonin to treat sleep disorders such as insomnia, hypersomnia, narcolepsy, obstructive sleep apnea hypopnea syndrome, central sleep apnea syndrome, REM sleep behavior disorder, and parasomnias. Some also use it to help reset their clock after jet lag.
Melatonin is best for those suffering from circadian rhythm sleep disorders like shift work sleep disorder, advanced sleep phase disorder, and jet lag. (7)
Regular melatonin use may help people improve sleep latency and duration and have other benefits, such as treating seasonal affective disorder or promoting eye health.
Potential Risks Or Side Effects Of Melatonin
In most cases, melatonin is safe to take. However, there are a few precautions that should be considered. If you are taking any medications, it’s important to speak with your doctor before starting a melatonin supplement. This is because melatonin can interact with certain medications, such as diabetes medicines, contraceptives, and anticoagulants.
It’s also important to note that melatonin can cause daytime drowsiness. As a precaution, it’s recommended that users not drive or use machinery for 4-5 hours after taking melatonin. If you experience any of these side effects, it’s important to speak with your doctor to ensure that you are taking the supplement safely.
Using CBD Products For Sleep
If you’re one of the millions of Americans who suffer from insomnia, you may be looking for a natural way to get some relief. CBD products are becoming increasingly popular as a means of promoting sleep, as they contain a natural substance that can help to improve mood and promote relaxation.
While the exact mechanism by which CBD helps to improve sleep is still not fully understood, scientists believe that it is related to the cannabis plant molecule’s ability to support mood and relaxation. CBD products can be a helpful way to address the root causes of insomnia, including anxiety and pain.
There is evidence showing that CBD can significantly reduce physical discomfort by inhibiting the release of neurotransmitters from nerve endings, reducing the excitability of neurons and minimizing neural inflammation. The Permanente Journal recently studied CBD’s ability to support quality sleep and found that 66.7% of participants reported better sleep after using CBD products. (8)
The time it takes for CBD to produce positive results varies depending on the delivery method. CBD oil and CBD smokeables are typically the fastest-acting methods, but there are also CBD-infused products like gummies and lotions that can be effective. If you’re considering using CBD to help with insomnia, talk to your doctor to see if it’s right for you.
Using Melatonin For Sleep
Melatonin supplements are available over the counter (OTC). They come in different forms, including tablets, capsules, and liquids.
Melatonin supplements are generally considered safe. However, there are some potential side effects, such as headaches, nausea, and dizziness. In very rare cases, melatonin has been linked to more serious side effects, such as seizures and changes in blood pressure and heart rate.
If you’re considering taking melatonin, it’s important to talk to your doctor first. They can help you determine whether it’s safe for you and help you choose the right dosage.
In general, the best time to take melatonin is 30-60 minutes before you want to go to sleep. This gives the hormone time to be absorbed into your body and start working.
There are a few things to keep in mind when taking melatonin. First, it’s important to take it at the same time each day. This will help to regulate your body’s sleep-wake cycle.
Second, it’s best to avoid taking melatonin for more than a few days in a row. Taking it for longer periods of time can disrupt your body’s natural production of the hormone.
Finally, it’s important to start with the lowest possible dose. Taking too much melatonin can actually make it more difficult to sleep.
If you’re having trouble sleeping, melatonin may be worth considering. Talk to your doctor to see if it’s right for you.
Should You Take CBD And Melatonin Together?
CBD and melatonin have been shown to be helpful in supporting a good night’s sleep. Individual CBD and melatonin-infused products offer the option to try each supplement by itself, which is the best way to get to know them. CBD and melatonin can affect each person differently, so it is important to find out what effects they will have on you separately before you use them together.
CBD and melatonin interact in a way to help support the natural sleep-wake cycle. CBD is most commonly used as an anti-inflammatory, while melatonin is most commonly used as a sleep aid. CBD primarily targets neurotransmitters related to pain and mood, and melatonin primarily works via hormonal pathways.
The combination of CBD and melatonin has been shown to help people fall asleep quicker, while CBD has been shown to support sleep quality by supporting mood and inflammatory function. CBD has been shown to have a positive effect on the human body at a high dosage, while melatonin has not.
In Conclusion
If you’re considering trying CBD and melatonin for sleep, it’s best to start with each one separately. CBD can help with sleep due to its effects on anxiety, pain, and inflammation.
Melatonin may help with primary sleep disorders, but its long-term effects are not well-known. Supplements can be helpful for getting a good night’s sleep, but they should only be used short-term due to the risk of addiction and dependency. If you’re having trouble sleeping, be sure to talk to a doctor to find the best solution for you.
References
- https://www.healthline.com/health/pregnancy/early-insomnia
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7731454/
- https://www.acpjournals.org/doi/10.7326/m15-2175
- https://pubmed.ncbi.nlm.nih.gov/29773016/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7494392/
- https://www.health.harvard.edu/blog/cbd-and-other-medications-proceed-with-caution-2021011121743https://www.health.harvard.edu/blog/cbd-and-other-medications-proceed-with-caution-2021011121743
- https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6326553/
