What’s the Real Deal on CBD, CBN, and Sleep?

More research is needed on cannabinoids’ effect on sleep, including an up-and-coming compound, CBN. But broad-spectrum CBD certainly helps me go down for the count—without that next-day brain fog.

 Like a lot of people, my nighttime wind-down routine used to include popping the cork on a bottle of wine and having two or three glasses before bed. This did the trick—sort of. I’d mellow out and have an easier time getting to sleep.

 But that sleep didn’t usually last, and I’d wake up in the morning feeling like someone stuffed cotton balls in my brain. We’re not talking full-on hangover, here; just a fuzzy feeling. And whether it was because of lousy rest or the wine itself, I can’t say. Studies do show that booze “has been linked to poor sleep quality and duration.”

 Nowadays, CBD is the star of my pre-sleep routine, helping me consistently get the eight hours I need.

 But why?

 And what’s the research backing up this effect?

 The folks in lab coats, sorting CBD out

We need more research on CBD; an effort slowed by the fact that hemp-derived cannabinoids have only been federally legal since 2018. And “marijuana”—basically any plant with over 0.3% THC—still isn’t kosher with the feds, though many states are legalizing it.

That said, there is some decent research on cannabinoids and CBD specifically, and some of it examines the impact on sleep:

 ●     A 2014 research review published in Current Psychiatry Reports found that “Preliminary research … suggests that cannabidiol (CBD) may have therapeutic potential for the treatment of insomnia.” The authors noted that “Research on cannabis and sleep is in its infancy and has yielded mixed results,” however.

●     A 2019 review in Experimental and Clinical Psychopharmacology reported that “Many of the reviewed studies suggested that cannabinoids could improve sleep quality, decrease sleep disturbances, and decrease sleep onset latency.” But researchers note that study sample sizes were small, and sleep wasn't the main thing studied.

●     A 2018 study of 409 people with insomnia published in Medicines found that “Consumption of medical Cannabis flower is associated with significant improvements in perceived insomnia.” 

While many reputable sources still say there is “insufficient evidence” of CBD’s ability to treat insomnia, they also list “drowsiness” as a possible side effect.

So, there’s clearly something chemical going on with cannabinoids and sleep.

To explore this, we’re going to have to get a little nerdy.

 Why “CBD” can be an inaccurate shorthand for “the good stuff”

Let’s get some definitions out of the way: what we commonly refer to as “CBD” often isn’t just CBD.

CBD stands for “cannabidiol,” one of over 120 cannabinoids that have been mapped out in plants so far. So, “pure CBD” (also called “CBD isolate”) is just one of these chemical compounds. THC—the stuff known for making you goofy—is another. So is CBN, which stands for “cannabinol.”

When it comes to anything labeled CBD influencing your body, the more cannabinoids, usually the greater the effect. That’s because they work together—along with other plant compounds—in something called “the entourage effect.” These substances trigger receptors that are part of your endocannabinoid system, which is a subset of your nervous system.

This is why Sunday Scaries offers broad-spectrum CBD, which is packed with more cannabinoids than just CBD but has no detectable THC. Broad-spectrum means you should get more of the desired effects without the high of smoking weed.

 Your body produces many of these compounds naturally: these are called endocannabinoids (endo means “within”). But you can also ingest phytocannabinoids derived from plants to trigger this system, which impacts everything from appetite to mood to memory to sleep.

 Research shows that activating one of your receptors (CB1) with cannabinoids “leads to an induction of sleep.” But things can get a little complex since other compounds inhibit this effect. It's one reason more research is needed to figure out which stuff—in what amounts—might produce the best results for insomnia.

 Still with me?

 That’s enough science for now. And here’s why the CBD sleep research is slightly beside the point, at least for me.

 How CBD really helps me get some ZZZZs

Chemistry aside, there is one way that broad-spectrum CBD definitely helps me out: It kills my ninja, or at least kicks that little jerk out of my head for a while.

 My ninja is the dude who screams and runs circles around my brain at night. I’ll lay awake in bed, thinking of all the dumb things I said last week or might say in a big upcoming meeting. He makes me worry about the past, present, and a future that probably won’t happen. He’s a real *$%@#%!, and a little CBD before bed hands him an eviction notice. It quiets the mind and helps me relax.

 So, while I’ve occasionally felt some sedative-like effects from CBD, this isn't the primary way it helps me sleep. Drowsiness [1] usually only happens when most people first take it, and usually when they take too much while titrating up too fast. When you’ve found the “sweet spot” dose for your body, the effects are more subtle.

 The big impact is that broad-spectrum CBD can stop those racing thoughts that keep you staring at the bedroom ceiling.

 That said, the best results happen when I combine CBD with all the other stuff experts recommend for fighting insomnia:

●     Regular exercise, but not right before bed.

●     Getting some sun during the day, which helps keep my circadian rhythm on track.

●     Banishing the blue light: no phones or other screens in the bedroom.

●     I lower the temperature in my home and blackout the windows completely.

●     Meditation works to clear the mind—and there are meditation apps and music that can help with that.

●     Keeping a gratitude journal gives me the chance to consider what I’m thankful for and have accomplished during the day.

As you can see, I wage a multi-front war on sleepless nights. But CBD is a star player in the mix. And it can work to keep the ninja in check without all those other strategies.

If you think about it, most people are doing the opposite. Modern life has us checking our phones at all hours and working indoors from dawn to dusk while sitting the whole time. And social media and cable news can make it pretty hard to feel grateful.

My best practical advice is to limit those habits. And do as many healthy things to chill out as possible!

Back to chemistry class: what about CBN and sleep?

CBN—one of those 120+ helpful cannabinoids found in the cannabis plant—is generating interest over its possible sleep-enhancing effects.

 A long time ago, scientists suspected CBN is what made marijuana users high, but they eventually figured out that it was THC. In truth, CBN is an oxidation byproduct of THC that increases in "Older cannabis products or those exposed to a lot of heat and sunlight."

 It binds to that CB1 receptor that can trigger sleep, but “with only around one-tenth the strength of THC.” Marijuana users report that strains with higher CBN content produce a more relaxed feeling, moderating the effect of pot that can make some people anxious or paranoid.

 At least one study backs this idea up:

 A 2011 study, published in the British Journal of Pharmacology, found that the combination of THC with CBN has demonstrated the ability to produce a more sedated, couch lock high in human subjects. Older cannabis products or those exposed to a lot of heat and sunlight, such as Moroccan hashish, are said to be better for relaxing than others because of their higher CBN content.

What about sleep? Well, while one former study initially reported that CBN was a very effective sleep aid, there were problems with its methodology. And the authors updated their summary with this note:

Initially, it was reported that CBN was a promising adjunct in the treatment of insomnia, but with the advent of a few small trials, sedative qualities have not been observed. Further study is required.

Nevertheless, CBN has a reputation for promoting relaxation and sleep—and there may be some benefit that stems from how different cannabinoids work together and how plants change overall when they oxidize over time.

The bottom line: the jury is still out on exactly how these different substances work together to impact relaxation and getting a good night's rest.

What we do know

 The human body and plant chemistry are incredibly complex, but numerous studies and users report that broad-spectrum CBD chills many people without the high of THC.

 Many Sunday Scaries customers—me among them—add CBD to their nighttime routine to decompress, take the edge off, and unwind before bed. While there are many possible reasons folks have trouble getting to sleep, worrying about stupid stuff is near the top of the list.

Broad-spectrum CBD, CBN, good sleep hygiene, or a combination of both can help put the ninja in his place. In the end, it’s up to you to see what works best for you!

 But do your mind a favor, at a minimum: stop doomscrolling Twitter at 2 a.m. Outrage, dystopian news, and blue light are a terrible combination.

Mike Sill is the co-founder of Sunday Scaries, a CBD e-commerce company on a mission to transform a worrisome nation into a chill one.