Short answer: CBD oil is not a sleep aid. There is research into CBD and sleep, but good, large studies in humans are lacking, and the European Union has not approved a single health claim for CBD. Still, many people search for CBD oil and sleep. Below you can read what is and is not known, how CBN, cannabis oil and melatonin fit in, and what you can do about your sleep yourself.
Why is good sleep so important?
A good night’s rest is important for body and brain, as sleep researchers point out. While you sleep you process the impressions of the day, memories find their place and your muscles and organs recover. If you structurally sleep too little or too badly, you often notice it in your concentration, your mood and your energy.
In short, good sleep is a foundation under your health. Reason enough for people to look for ways to sleep better.
What is CBD?
CBD is short for cannabidiol, a compound from the cannabis plant and therefore a cannabinoid. A cannabis plant contains hundreds of cannabinoids, of which THC and CBD are the best known. Unlike THC, CBD is not psychoactive: it does not get you high. CBD is usually taken as an oil, but also exists as capsules or edibles. Full spectrum products can contain traces of THC (less than 0.05%), which is legal.
When you take CBD, it interacts with your endocannabinoid system (ECS). This system was only discovered in the early nineties and much about it is still unknown. What we do know is that it is involved in regulating a wide range of processes, including sleep.
What does research say about CBD and sleep?
Because the ECS plays a role in sleep, researchers are looking at CBD in relation to the night’s rest. Many users also say they use CBD for this. Important to know: a logical thought and personal experiences are not yet scientific proof.
Part of the research shows interesting signals, but many studies are small, short-term or aimed at specific groups. Good, large-scale research in humans is still lacking at this point. So there are no hard conclusions.
Sleep doctors are clear about this. Neurologist and sleep specialist Angelique Pijpers, medical head of the Kempenhaeghe Centre for Sleep Medicine in the Netherlands, said in 2024 that there are as many studies showing no effect as studies that suggest a possible effect. Her advice: look at balance and regularity first, and discuss persistent sleep problems with your GP.
There are no EU-approved health claims for CBD. It is a food supplement, not a sleep aid and not a replacement for good sleep habits or medical care. If you come across a web shop saying CBD supports your night’s rest or helps with insomnia, that is a claim that is not allowed in the EU. Not because nobody is looking into it, but because the evidence is not there.
CBN and sleep: where does that story come from?
CBN (cannabinol) forms when THC ages and oxidises, for example in old cannabis. Online it is known as the cannabinoid for the evening. That image comes mainly from marketing and from the old idea that aged cannabis makes you drowsy, not from research in humans. That research barely exists.
There is no approved health claim for CBN either, and CBN is not a sleep aid. The same goes for CBG. What CBN is and how it compares to CBD, you can read in our article on CBN.
CBD and melatonin
Melatonin is a hormone your body makes itself when it gets dark. It plays a role in your day-night rhythm. In the Netherlands melatonin only counts as a food supplement as long as the daily dose stays below 0.3 mg. From 0.3 mg it counts as a medicine, according to the Dutch Health and Youth Care Inspectorate. We do not sell melatonin.
There is hardly any research into CBD and melatonin together. If you use melatonin, especially at a higher dose or on a doctor’s advice, talk to your GP or pharmacist before adding CBD. The same applies to sleep medication: CBD can affect how the liver breaks down some medicines. More on that in our article on CBD and medicines.
What you can do about your sleep yourself
The advice of sleep doctors is not exciting, but it is the first step. Go to bed and get up at fixed times, weekends included. Get daylight during the day and keep the evening dim, with fewer screens. Avoid coffee and energy drinks later in the day.
Alcohol may make you drowsy sooner, but you sleep more restlessly. Keep your bedroom cool, dark and quiet. And if you lie awake for a long time, get out of bed for a while and come back when you feel sleepy.
When to see your GP
If you keep sleeping badly and it bothers you during the day, see your GP. They usually start with sleep advice and a treatment in which you spend less time in bed, and only later, if needed, with sleeping pills. Snoring with pauses in breathing, restless legs or extreme daytime sleepiness are also reasons to see your GP.
Frequently asked questions about CBD and sleep
How many drops of CBD oil for sleeping?
A dosage “for sleeping” does not exist. CBD is not a sleeping aid, and no health claims have been approved for CBD in the European Union. If you want to try CBD, keep to the dosage on the packaging, start low and build up gradually. If you have ongoing sleep problems, discuss them with your GP.
Is it safe to use CBD oil every day?
Most people tolerate CBD well, but little is known yet about its long-term effects. Choose an oil that is independently tested for each batch and keep to the dosage on the packaging. If you use medication, talk to your doctor or pharmacist first. If you are pregnant, do not use CBD.
What is the best cannabis oil for sleeping?
Cannabis oil contains THC and falls under the Opium Act in the Netherlands, so we do not sell it. Legal CBD oil stays below 0.05% THC, and that is not a sleeping aid either. You can read the difference between hemp oil, CBD oil and cannabis oil in our article about hemp oil.
Is CBN better for sleep than CBD?
There is no evidence for that. CBN is often presented online as the cannabinoid for the evening, but research in humans barely exists. There is no approved EU health claim for CBN either.
Can you use CBD and melatonin together?
Little research has been done on that combination. If you use melatonin at a higher dose or on a doctor’s advice, talk to your GP or pharmacist first.
Can you use CBD oil alongside sleep medication?
Discuss that with your doctor or pharmacist first. CBD can affect how the liver breaks down some medicines, which can make them stronger or weaker.
Trying CBD yourself?
If you want to try CBD, follow the label and start low, for example with 2 to 3 drops of a 5% oil. People respond differently to CBD.
At Dutch Balance you will only find CBD products tested by independent labs. The overview is under CBD oil. Want to read more? The knowledge base lists all our articles by theme.
