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The Ultimate CBD Nighttime Routine

March 22, 2021

Bedtime is the best time to relax and unwind after a long tiresome day. An adult should get seven to nine hours of sleep for best functionality. Getting the right amount of sleep can improve the immunity system, reduce inflammation and reduce risks of severe health conditions. You can augment your favorite CBD products into your nighttime routine for good sleep and avoid those Sunday scaries

CBD and Sleep

Cannabidiol (CBD) is the most dominant cannabinoid in the cannabis plant after THC. Manufacturers derive CBD directly from the hemp plant. CBD does not have any psychoactive effects and will not make you high like THC. It interacts with the body’s endocannabinoid system to sustain a state of homeostasis in the body. You consume CBD through tinctures, vapes, oils, lotions and creams, and even smoking.  Moreover, CBD is legal in most states in the United States.

Research has found evidence that CBD can help deal with insomnia, i.e., falling asleep and remaining asleep. Some people can fall asleep but have trouble remaining asleep. CBD can help you stay asleep and enjoy a whole night’s peaceful sleep.

There are so many causes of insomnia. They can range from mental disorders such as anxiety and post-traumatic stress disorder to physical conditions like chronic pain. 

A 2019 study
involving 72subjects found that CBD reduced anxiety levels and enhanced sleep significantly. Seventy-nine percent of the participants found their anxiety levels reduced, and 69 percent got a better sleep experience. CBD decreases the levels of cortisol hormone, which keeps people with stress up at night. If stress and anxiety keep you up at night, it is time to consider using CBD and stop those racing thoughts for better sleep.

A review published in theFrontiers in Pharmacology suggests that CBD eases chronic pain, improving sleep. Using CBD will reduce the general discomfort which hinders proper sleep. There is evidence that CBD helps prevent the abnormalities that occur during rapid eye movement (REM). 

How to Establish a CBD Nightly Routine

1. Be Consistent

Getting a routine before bedtime signals the brain that it’s time to tone down the thoughts and rest in preparation for sleep. The bedtime routine should always follow the same step. Sticking to your bedtime routine is essential for quality sleep. It would be best if you strived to maintain a sleeping and waking time every day.


2. Buy Superior Products

Moreover, you should always research CBD products and find that they work well for you. Buy from trusted and reputable vendors only. Ensure that the products you buy are quality and undergo third-party testing for consistency and safety. Choose the right product and stick to it for your routine.

It is also important to identify the cause of the sleeping problem and find the best CBD product.

3. Get the Timing Right

Choosing the right time to use CBD before is very important. There are several CBD products, and all of them deliver CBD in different ways. Using CBD at the wrong time can have no effect and leave you awake. For liquid CBD, ensure that you use it 30 minutes before bed since it gets absorbed by the body quickly. It would help if you took CBD capsules at least an hour before bedtime because pills have a lower and delayed response. 

If you take CBD too late, CBD's time to take effect can add to your mental strain as you remain awake and can make you stay awake for an even longer time.

4. Choose Activities that Soothe You

Before retiring to bed, choose activities that calm you. You can take a warm bath or shower using CBD products like CBD body wash. A shower or a bath also relaxes tense muscles, which is a great way to relax.  After the shower, you can apply CBD lotion. However, they can take time to take effect, so you should do this an hour before going to bed.

Some people prefer to use CBD face masks as part of their nighttime routine. CBD face masks hydrate and moisturize, leaving your skin more smooth, elastic, and healthier. It also soothes sensitive facial features. 

5. Get the Right Dosage

The right amount of CBD for excellent sleep differs from one person to another. People of the same age and gender can need different amounts of CBD. Some of the factors that influence the proper dosage include your sleep problems, weight, and body chemistry.  As a beginner, you should always start with a small dose as you climb up.


6. Remove Electronic Devices

Electronic devices such as mobile phones, laptops, and televisions produce blue light, promoting melatonin production. Melatonin can make falling asleep hard as well as remaining asleep. Switch off all your devices at least minutes before turning to bed to avoid this. It can be a waste to invest in CBD products to promote sleep while using electronic devices in bed.  You can switch off your devices and read a book instead or invest in a pair of blue light blocking glasses. Instead, sip on a cup of CBD tea before going to bed or chew on nighttime gummies as you relax in bed. You should also avoid caffeine as it can interfere with your circadian rhythm leading to loss of sleep. Don’t take coffee for at least 6 hours before bedtime.


There are many reasons to start integrating CBD into your nighttime routine. Establishing a routine will improve your health. The nights spent turning and tossing in bed, and the racing thoughts which can’t let you sleep will be a thing of the past. You should also talk to your doctor before starting your CBD routine since it can affect some medications.