CBD vs. Melatonin: Which one is better for improving sleep

17. 11. 2023

In today's hectic times, many of us struggle with sleep problems. Whether it's difficulty falling asleep, frequent waking or not getting enough sleep, the quality of our sleep is crucial to our overall health. In recent years, more and more people are turning to sleep-enhancing dietary supplements, with CBD and melatonin among the most popular. Both substances are known to promote sleep, but which one is actually a better helper on the road to restful sleep? Does CBD work faster? And which one is not suitable for long-term use? Continue reading to find out what these dietary supplements have to offer.

What is CBD?

CBD, or cannabidiol, is one of more than 100 substances found in cannabis. Unlike THC, which is known for its psychoactive effects, CBD does not have these effects. Cannabidiol is most commonly extracted from cannabis, specifically from the buds and leaves, and is valued for its many potential therapeutic effects. Below are some of these.

Analgesic effects: CBD can help reduce pain by acting on the endocannabinoid system in the body.

Anti-inflammatory effects: it helps reduce inflammation in the body, which can be beneficial for a range of health problems, from autoimmune diseases to sports injuries.

Anxiolytic effects: studies have shown CBD to be potentially effective in combating anxiety and stress.

Neuroprotective effects: CBD may help protect nerve cells and promote the growth of new neurons, which is important in neurodegenerative diseases.

Anticonvulsant effects: CBD can reduce the frequency and severity of seizures, which is useful in some forms of epilepsy.

How does CBD affect sleep?

Regulation of the sleep cycle: CBD can help regulate the sleep cycle, which can lead to deeper, more restful sleep.

Combating insomnia: CBD helps to eliminate the causes of insomnia, such as anxiety, pain or stress, and thus improves falling asleep.

Reducing night waking: CBD canreduce the frequency and intensity of night waking, leading to longer and more restful sleep.

Improved sleep quality: CBD can naturally improve sleep quality by addressing the root causes of insomnia.

What is melatonin?

Melatonin is a hormone produced by the pineal gland (also known as the pineal gland). This hormone plays a key role in regulating the sleep cycle.

How does melatonin affect sleep?

Melatonin is often referred to as the "sleep hormone". Its main function is to signal our bodies that it is time to go to sleep.

Signalling that it is time to go to sleep: when it gets dark, melatonin levels in the body increase, signalling to the body that it is time to go to sleep. This makes it easier to fall asleep.

Regulating the circadian rhythm: melatonin helps synchronize our biological clock with the external circadian rhythm, maintaining the circadian (daily) rhythm and helping us fall asleep at regular intervals.

Response to light and dark: melatonin production is dependent on light. In the dark, the body produces more melatonin, while in the light its production decreases. It is therefore recommended to avoid blue light (e.g. from screens) before going to bed.

Promoting deep sleep: in addition to making it easier to fall asleep, melatonin can also help maintain deep sleep, reduce waking in the middle of the night and improve overall sleep quality.

Restoring the sleep cycle: traveling to other time zones or working at night can disrupt sleep rhythms. Additional melatonin supplementation can help the body adjust to the new routine.

Influencing dreams: some studies suggest that melatonin may influence REM sleep, the stage when we dream, and may potentially increase the intensity and frequency of dreams.

CBD vs. melatonin: which to choose?

Rate of action:

CBD: The effects of CBD can occur at different rates depending on the method of administration. When administered orally (e.g., oils, capsules), the full effects take 30 minutes to 2 hours to take effect.
Melatonin: after oral administration, melatonin usually takes effect within 30 minutes to one hour. The speed of onset of action may depend on the formulation and individual response.

Duration of action:

CBD: duration of action may depend on dose and route of administration. For most people, the effect can last 4-6 hours, although it can be longer for some forms such as capsules or ingestibles.
Melatonin: mel atonin usually has an effect time of 4-8 hours, but this can depend on the dose, the form of supplement, and the individual's response.

Research and studies regarding their effectiveness:

CBD: there is a lot of research on the potential therapeutic effects of CBD, including its effects on pain, anxiety and sleep. The results are often encouraging, although more scientific studies are needed to draw concrete conclusions.
Melatonin: Melatonin has been widely studied for its effect on sleep, especially in people with sleep disorders such as insomnia or jet lag. Results show that it may be effective in regulating the sleep cycle and improving sleep quality.

Price and market availability:

CBD: The price of CBD products can vary depending on the brand, CBD content, method of production, and location. It has become a popular and widely available dietary supplement in many countries.
Melatonin: Melatonin is usually affordable and easy to find in many pharmacies, dietary supplement stores and on the internet. The price may vary according to the brand and form of the supplement.

Possible side effects:

CBD:

Fatigue,
Changes in appetite,
Diarrhea,
changes in weight.

Melatonin:

Headache,
dizziness,
nausea,
irritability.

Method of administration:

CBD:

Melatonin:

tablets and capsules,
liquid forms,
powders for dissolution,
chewing gum,
patches.

Legality and regulation:

CBD: the legality of CBD varies from country to country. In some places it is only legal if it does not contain THC, the psychoactive substance in cannabis.
Melatonin: usually sold as a dietary supplement, it is legal in many countries. In some countries it may only be available on prescription.

Suitability for long-term use:

CBD: most research shows that CBD is safe for long-term use, although consultation with a doctor is recommended.
Melatonin: generally considered safe for short-term use. It is recommended that a doctor be consulted for long-term use.

There are potential benefits of combining these two supplements:

Synergistic effect on sleep: the combination of CBD, which has potentially calming effects, and melatonin, which naturally regulates the sleep cycle, may contribute to deeper and more restful sleep.

Anxiety reduction: CBD is often studied for its potential anti-anxiety effects. When combined with melatonin, this combination can help users relax and fall asleep more easily.

Anatural way to promote sleep: some individuals may use a combination of CBD and melatonin instead of sleeping pills as a more natural alternative.

Better adaptation to time zone changes: the combination of these supplements can help travelers better adapt to time zone changes.

A few words in conclusion

When looking for the best way to fall asleep, many turn to natural supplements like CBD and melatonin. While CBD, a cannabinoid derived from hemp, has calming effects and can help reduce anxiety, melatonin is a hormone produced in the body that naturally regulates the sleep cycle. Each of these dietary supplements has its own unique benefits, but taking them in combination can provide a synergistic effect leading to deeper, better quality sleep. Still, it's important to consult a doctor before taking any supplement and to pay attention to possible side effects. Choose the product that best suits your individual needs and lifestyle.

Do you want to enjoy a restful and undisturbed sleep? Try CBD and see how it can improve your sleep. Don't wait for your sleep to improve on its own, instead take matters into your own hands and get yourself a quality CBD product!