Research published in the National Institutes of Health (NIH) found that when 160 mg of CBD was administered to subjects, they reported sleeping significantly more than those who took a placebo. There's a lot of research being done right now on insomnia and CBD, and the results so far are positive. If you're taking it to sleep better, you may want to take a capsule a couple of hours before bed, or a tincture 20 minutes before bedtime. No matter which way you choose, it's a good idea to time it for the best effect. For some people adding it to their drink or smoothie is the most convenient, and for others, a capsule is best. Speed isn't necessarily the most important factor in choosing how to take CBD. Using CBD topically is better for dealing with chronic pain in a specific area. If you take it in a capsule, or if you swallow a CBD liquid, it has to pass through your digestive system and be metabolized by your liver, so it could take an hour or two. Many people will feel the effects in around 20 minutes. Place the CBD under your tongue and let the mucous membranes in your mouth absorb it for 60 to 90 seconds. The fastest way to feel the effects is to use a tincture or spray. With tinctures, you can taste more, and the flavor isn't always great. Another benefit of capsules is that there's no taste. ![]() ![]() If you're using a tincture, it's more difficult to get the exact dose you're looking for. If you want to know exactly how many milligrams (CBD dosage) you're taking, the best way is the capsule (or a gummy) as the bottle will tell you exactly how much is in each capsule. There are a lot of ways to take CBD, including capsules, tincture, spray, added to a drink, creams, lotions, candy, and in a vape. When I take 50 mg of CBD, my sleep quality increases by 10%. When I take 120 mg of CBD, my sleep quality increases by 20%. For example, I can see that when I eat a lot of sugar during the day, my sleep quality decreases by 15%. Every night you can check off the relevant sleep note to mark what you did that day, and it will track how well you're sleeping with each of the different notes. Besides tracking a lot of basic information about your sleep, it has a great feature where you can add "sleep notes," such as "30 mg CBD," "40 mg CBD," etc. I've tested out several, and my favorite is Sleep Cycle. One of the best ways to track your sleep is with a sleep app. If you're taking CBD to improve your sleep, track how long it took you to fall asleep, how many times you woke up during the night, how long you slept, and how you felt when you woke up. If after a few days you aren't feeling much effect, you can slowly increase your dosage. Keeping a record of how much you take and how you feel can also be helpful. CBD has been found to be generally safe, and occasionally users report appetite changes, fatigue, and diarrhea. ![]() Begin on the lower end of the CBD dosage to make sure that you don't have a negative reaction.
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