When to Take CBD Oil for Sleep: Best Time of Day & Dosage

When to Take CBD Oil for Sleep

CBD oil is becoming a popular remedy for sleep problems. But when to take CBD oil for sleep? 

This article explores the benefits of CBD oil as a sleep aid and provides tips on the best time of day and the right dosage to take.

Let’s dive in!

Studies on CBD and Insomnia

Between 50 and 70 million adult Americans suffer from sleep disorders, so it is no surprise that many turn to alternative methods to get their good night’s sleep. CBD oil is one such method that has been gaining popularity in recent years. 

CBD is a compound found in cannabis plants that has numerous benefits for our health. One of those benefits is its ability to improve sleep. In fact, CBD is effective in treating insomnia and other sleep disorders.

For example, one study on CBD and sleep suggests that cannabidiol can lower cortisol levels when taken in higher doses (300–600mg). Namely, high levels of cortisol can:

  • Make it difficult to fall asleep
  • Cause us to wake up during the night
  • Reduce the quality of our sleep.

Another study found that taking 160 mg of CBD daily can help people sleep longer and lessen the number of arousals throughout the night.

CBD may also help with other sleep-related issues like REM sleep behavior disorder (RBD). RBD is a condition where you act out your dreams while asleep, often violently, including kicking, screaming, and punching. CBD has been shown to reduce the number of times people with RBD act out their dreams during the night. 

Other studies show us that CBD can also help with sleep apnea

When to Use CBD for Insomnia

The best time to take CBD is between 30 and 60 minutes before bed. This gives your body enough time to process the CBD and put you in a relaxed state conducive to sleep.

If you have trouble falling asleep, you can also take a lower dose of CBD during the day (25 mg, three times a day). This can help relax your mind and body and make it easier to fall asleep when bedtime rolls around.

The Right CBD Dosage 

The correct CBD oil dosage for sleep will vary from person to person. I.e., it will depend on your weight, age, and the severity of your insomnia. However, you will generally have to take a higher dosage to get rid of insomnia — between 40 and 160 mg.  

It’s always best to start with a lower dose. For example, start with 60 mg, and increase your dosage gradually until you find the one that works best for you.

On the other hand, when taken in low doses by healthy people, CBD is also considered to be a wake-promoting agent. This has been attributed to the fact that CBD boosts protein synthesis in brain regions associated with wakefulness. 

How Long Will It Take for CBD to Make You Sleepy

Now that we’ve discussed the correct CBD dosage for sleep and when to take it, you may wonder how long it will take before you actually feel sleepy.

For most people, it takes about 15–30 minutes to feel its effects. However, this can vary depending on various factors, such as:

  • The type of product you’re using (oil, capsule, edible, etc.).
  • Your body composition.
  • How much you’ve eaten that day (if you’ve eaten a large meal before taking CBD, it may take longer for the compound to kick in).

CBD’s effects generally last up to 6 hours, with maximum effectiveness occurring between 1.5 and 2 hours after use.

How to Take CBD

When it comes to taking CBD before bed, there are a few different options:

  • CBD oil: there are many CBD oils on the market specifically designed for sleep.  
  • Capsules: CBD capsules are a good option if you want to avoid the taste of CBD oil.
  • Edibles: CBD edibles in the form of hard or soft chews, gummies, or chocolates are another alternative for individuals who are not keen on CBD’s taste.
  • Vaping: vaping CBD oil before bed is one of the quickest ways to experience its effects as it’s absorbed directly into your bloodstream through your lungs. 

If you want the effects of CBD to kick in as quickly as possible, taking it sublingually (under your tongue) or vaping is the best option. For a more gradual effect, opt for CBD capsules or edibles.

Potential Side Effects

CBD oil is generally safe and well-tolerated, but it can cause some side effects, such as:

  • Dry mouth
  • Diarrhea
  • Changes in appetite
  • Fatigue
  • Drowsiness

On that note, CBD is also biphasic, which implies that different dosages might have opposing outcomes.

For example, once you reach the optimal dosage, you will notice significant benefits, such as alleviating the severity of your symptoms.

However, taking too much CBD before bed might induce insomnia symptoms.

Mixing CBD with Magnesium

You may combine CBD oil and magnesium for sleep issues since there is no evidence of any harmful interactions between the two. 

However, magnesium may reduce CBD’s absorption in the digestive system, making it less efficient. To avoid this problem, take magnesium supplements one or two hours before using CBD.

Mixing CBD With Sleeping Pills

CBD oil is generally considered safe. However, it can interact with other medications, such as blood thinners or antidepressants.  

As for taking CBD oil and sleeping pills together, there isn’t enough research to say whether or not it’s safe. Therefore, it’s best to talk to your doctor before doing so.

Which One Is Better: CBD or Melatonin?

Both CBD and melatonin can effectively treat insomnia and other sleep disorders. However, they work in different ways.

CBD oil interacts with the body’s endocannabinoid system to promote wakefulness during the day and improve sleep at night. Melatonin, on the other hand, is a hormone that controls our sleep-wake cycles.

Therefore, there is no clear answer whether melatonin or CBD for sleep is better.  

In general, CBD may be more effective in treating insomnia and other sleep disorders in the long run, while melatonin is more effective in treating jet lag and shift work sleep disorders.


CBD oil can help you deal with numerous sleeping issues, including insomnia. To experience its maximum effects, it’s best to take it about 30-60 minutes before bedtime. 

Remember, if you want to get rid of insomnia, you’ll have to take a higher dose (between 40 and 160 milligrams) since CBD is also a wake-promoting agent when taken in low doses.


Will CBD keep me up at night?

It’s possible. CBD is biphasic, meaning low and high doses can have opposite effects. Small amounts of CBD are generally wake-promoting, while larger doses are sleep-inducing.

So, if you’re struggling with insomnia, it’s best to take a larger dose of CBD (between 40 and 160 milligrams) about 30–60 minutes before bedtime.

When should you take CBD oil, at night or morning?

It depends on your individual needs. If you want, you can start by taking lower doses of CBD during the day (25 mg, three times a day) and then take a higher dose one hour before bed (40–160mg).

Or, you can take CBD oil at night only if you find that it makes you sleepy during the day.

Do I need a prescription for CBD oil?

No, you don’t need a prescription for CBD oil. However, if you plan on taking it regularly, talk to your doctor first since CBD can interact with other medications.

Your doctor can also help you determine when to take CBD oil for sleep based on your individual needs.