CBD + CBN + Melatonin: What’s Best for Sleep and Which Combinations Work
Summarize
There are so many sleep products available today. Melatonin is recognized as a sleep aid, but there is growing evidence that CBD and CBN may also improve sleep quality. Now, some products offer various combinations of CBD, CBN, and melatonin for sleep. Determining the best product requires understanding the effects of each compound and its potential to address issues like difficulty falling asleep and staying asleep. There is plenty of research showing that CBD and melatonin support better sleep, and growing research providing evidence that CBN is also effective.
TL;DR:
CBD may promote relaxation, CBN can help maintain sleep, and melatonin supports your body’s natural sleep cycle. All three can improve rest, but combining them doesn’t always enhance results. The best choice depends on your needs, CBD spectrum, and tolerance. You need to try several products to find the formulation that best meets your needs. Remember to check with your doctor before taking any CBD product or melatonin.
Table of Contents
What Are CBD, CBN and Melatonin?
Sleep difficulties are common, reports the CDC (Centers for Disease Control). Approximately 14.5% of adults have difficulty falling asleep, and 17.8% experience interrupted sleep. Approximately 12% of adults are diagnosed with chronic sleep issues, per the American Academy of Sleep Medicine. It is not surprising that people prefer natural sleep aids because they usually do not experience side effects like those often produced by prescription medicines. Some of the best natural sleep aids can be cannabidiol (CBD), cannabinol (CBN), and melatonin.
How Each Ingredient Helps with Sleep?
Taking CBD, CBN, and melatonin for sleep is an option for natural sleep aids. The following gives a brief description of what they are and how each helps with sleep.
CBD
CBD is a cannabinoid extracted from industrial hemp. It is non-intoxicating. Research has shown that it may have a calming effect on the central nervous system. As an example, one study found that people with documented sleep disorders who took CBD capsules containing 25 mg of CBD each evening experienced more relaxation (79.2%) and improved sleep (66.7%) within the first month.
CBN
CBN is another cannabinoid that is also extracted from industrial hemp. It forms as the cannabis plant ages, and THC breaks down. CBN is considered to have low psychoactive properties because it does come from THC. The research on CBN and sleep is minimal but ongoing, as it shows potential as a sleep aid. There is some evidence that it is the CBN metabolite that increases sleep time.
Melatonin
The brain naturally produces melatonin, a hormone that regulates the circadian rhythms. The American Academy of Family Physicians recognizes melatonin as a therapy for sleep issues. The American Academy of Sleep Medicine also endorses it for treating REM sleep behavior and circadian rhythm sleep disorders. CBN promotes sleep and inhibits the signals that lead to wakefulness by interacting with specific receptors in the brain. Melatonin is considered safe but should be used for a short period.
Best CBD Sleep Products With Melatonin
Popular Combinations and Who They’re Best For
One study investigated whether CBN taken alone or with CBD improved sleep. For one week, the participants took 20 mg of CBN; 20 mg of CBN plus 10 mg of CBD; 20 mg of CBN plus 20 mg of CBD; or 20 mg of CBN plus 100 mg of CBD. Those who took only 20 mg of CBN woke up fewer times during the night and did not experience daytime fatigue. Adding CBD did not improve the effects.
Another study had participants take 5 mg of melatonin or 15 mg of CBD. Some participants took CBD with melatonin with added CBN. This study also found that CBN alone was effective in improving sleep quality, and the addition of CBD did not significantly enhance its effects. Over five weeks, most people participating reported improvements in sleep disturbance. There were no significant differences between taking 15 mg of CBD isolate versus 15 mg of CBD and 15 mg of CBN; 15 mg of CBD isolate versus 5 mg of melatonin; or 5 mg of melatonin with 15 mg of CBD and 15 mg of CBN. The conclusion was that a low dose of CBD may improve sleep quality, comparable to 5 mg of melatonin.
This information may seem confusing at first glance because the research suggests that CBD, CBN, and melatonin may support better sleep.
The most popular product combinations include CBD, CBN, and melatonin, as well as CBD plus melatonin. However, other combinations depend on the CBD spectrum chosen. Also popular are CBD sleep gummies, which may be formulated with CBN and melatonin.
Some people should not take melatonin. They include people allergic to melatonin and those with autoimmune diseases. Melatonin may interact with some drugs. For example, it should not be taken if you are using anticoagulants, blood pressure medications, or anticonvulsants. It is recommended to consult a doctor before taking melatonin. If you are unable to take melatonin, you can, fortunately, choose a CBD product formulated without melatonin.
Full spectrum CBD products will contain some THC and may also have extra amounts of CBN and some melatonin. There is research that has found a combination of CBD with a lower dose of THC may help those with chronic sleep issues.
Broad spectrum CBD products do not contain THC and are the preferred choice for those who want to avoid THC due to its psychoactive properties. Since CBN is formed from THC, some people also want to avoid it like they do THC. In that case, they would choose a product formulated with CBD isolate and melatonin.
Choosing the Right Product Based on Your Needs
Some general considerations when choosing a CBD product for sleep to meet personal needs include the following.
✔ CBD spectrum
There is full spectrum CBD, which contains all the cannabinoids in the hemp plant (including CBN), no more than 0.3% THC, terpenes, and flavonoids. Broad spectrum contains the same compounds, except that THC is removed. Both spectrums offer the entourage effect, the term used for the enhanced effects of all the compounds working together synergistically. CBD isolate is pure CBD with all other cannabinoids removed.
Full Spectrum vs Broad Spectrum vs CBD Isolate: How To Choose the Best CBD Spectrum Type?
✔ Product forms
There are different product forms, and they have different absorption rates that determine how quickly effects are experienced. Tinctures taken sublingually or under the tongue work the fastest because all the compounds are absorbed directly into the bloodstream. The compounds in gummies, capsules and softgels must pass through the digestive system first before reaching the bloodstream. This process delays the effects.
✔ Potency
There are different potencies for CBD, CBN, and melatonin. Potencies are stated in milligrams. Products are available with 10-100 mg of CBD per serving.
✔ Ingredients
Always check the ingredients to ensure they do not contain any allergens. If you want to avoid taking melatonin, check for that ingredient as well. Also, many products contain botanicals known to support sleep, like lemon balm, passion flower, chamomile, and valerian.
Dosing Guidelines
The best CBD sleep formula for you is the one that best fits your needs. It may take some experimentation. There are no official dosing guidelines, meaning you will need to determine the dose that works best at improving your sleep. The general guideline is always to start with a low dose for a week or two to allow time to assess the effects. Then gradually increase the dosage to assess tolerance.
CBD Dosing Guidelines
Many factors will influence your body’s response to CBD. They include weight, age, and metabolism. If you are a beginner, start by taking a low dose of 10-15 mg of CBD per serving to see if it helps your sleep quality. For regular users, beginning with 20-25 mg per serving is a sensible approach. Take this amount for a week, then increase it the following week if needed to experience more effects. There are CBD products for sleep specifically designed for beginners, offering options like 10 mg of melatonin and 20 mg of CBD per serving, additional CBN, and botanicals.
CBD Dosage: How Much CBD To Take?
CBN Dosing Guidelines
Per some studies, CBN appears to be most effective when combined with THC. This enhanced effect may be due to the entourage effect. THC may help you fall asleep, and CBN may help you stay asleep. There are CBN gummies for sleep available today that have no CBD and no melatonin. Once again, beginners should start with a low dose of any cannabinoid to determine the effects.
Melatonin Dosage
Approximately 27% of American adults take melatonin to improve their sleep. It is recommended that you take melatonin supplements for a short-term period and at the lowest dose possible. The recommended amount is 3 mg in a single dose. A study with 1,800 participants compared cannabinoids to melatonin for sleep. The results showed that 69% of participants taking a combination of CBD, CBN, and melatonin experienced meaningful improvement in sleep. However, 15 mg of CBD isolate showed no significant differences to taking 5 mg of melatonin alone or 15 mg of CBD and 15 mg of CBN.
Since there are no official guidelines, it is essential to pay attention to the effects experienced. Take your sleep product within an hour of going to bed. It is recommended that you keep a journal for a while and record how much of each cannabinoid and melatonin you take, when you take it, and the effects.
Potential Side Effects
Any compound you consume has potential side effects. CBD, CBN, and melatonin all may cause drowsiness, so combining these compounds means you should only take them when you are not planning on driving or doing chores requiring close attention. Some potential side effects of the CBD, CBN, and melatonin include the following.
- Nausea
- Dry mouth
- Lightheadedness
- Fatigue
- Changes in appetite
- Drug interactions
- Headache
- Dizziness
Melatonin may cause grogginess after waking up. The best CBD sleep aid is produced by a company that has honest labeling, a reputation for quality products, and makes the Certificate of Analysis (COA) available. Also, read product reviews because anecdotal evidence is particularly critical in an unregulated industry.
Document the Effects
CBD may promote relaxation, which helps you sleep. Melatonin may help you fall asleep. CBN may help you stay asleep and wake up less frequently throughout the night. By combining these compounds, you get the full benefits of these sleep aids. However, there are many products for sleep available today that have different formulations. Some contain extra amounts of CBD and some melatonin, while others are pure CBD or a CBD CBN sleep blend with no melatonin. You may need to try several different products to find the formulation that best meets your needs. Also, it is important to check with your doctor before taking any CBD product or melatonin.
Sources
- https://www.cdc.gov/nchs/products/databriefs/db436.htm
- https://aasm.org/survey-shows-12-of-americans-have-been-diagnosed-with-chronic-insomnia/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6326553/
- https://pubmed.ncbi.nlm.nih.gov/39528623/
- https://www.ncbi.nlm.nih.gov/books/NBK534823/
- https://pubmed.ncbi.nlm.nih.gov/37796540/
- https://pubmed.ncbi.nlm.nih.gov/37162192/
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