CBD for Sleep: What the Research Shows
Several clinical studies have reported better sleep scores with CBD and other cannabinoids. Here is what each study tested, on whom, at what dose, and what it found.
By Helen CrossUpdated 14 min read
Several clinical studies have looked at CBD for sleep, and some have reported better sleep scores. In a 2019 case series (opens in a new tab) of 72 psychiatric outpatients who mostly took 25 mg of CBD a day alongside their usual care, sleep scores improved in 48 of them after the first month. In a 2024 placebo-controlled pilot trial (opens in a new tab) of 30 adults with insomnia, the group taking 150 mg of CBD each night had higher well-being scores, and higher sleep efficiency on wrist trackers after two weeks, than the placebo group.
Reviews that pool the trials point the same way for cannabinoids as a group. A 2025 meta-analysis of randomised trials (opens in a new tab) found better self-reported sleep quality with cannabinoid products than with placebo, most clearly for products that were not CBD alone. Most studies so far were small and short, and the authors of a 2023 systematic review (opens in a new tab) call for larger studies in people with insomnia.
This article sets out what each study tested, on whom, at what dose, and what it found.
Key points
- Studies of CBD, alone or with other cannabinoids, have reported better sleep scores, from questionnaire scores in a case series (opens in a new tab) to sleep efficiency on wrist trackers in a placebo-controlled trial (opens in a new tab).
- In a 2025 meta-analysis (opens in a new tab), the largest effect came from products that were not CBD alone, such as those containing THC. A 2022 review (opens in a new tab) found a small improvement in sleep quality among people with chronic pain.
- The CBD-led studies in the table used from 15 mg (Saleska (opens in a new tab)) to 300 mg (Linares (opens in a new tab)) of CBD, each testing one dose or a narrow range.
- At medicine doses, CBD can cause sleepiness (opens in a new tab), and alcohol and other sedating substances can add to that. It can also change how the body breaks down some benzodiazepines.
- European sleep experts (opens in a new tab) recommend cognitive behavioural therapy for insomnia (CBT-I) as the first treatment for long-term insomnia.
Does CBD help with sleep? What the research says
Three systematic reviews have pooled the sleep research so far, and what they found depends on what was in the product.
The 2025 meta-analysis by da Silva and colleagues (opens in a new tab) pooled 6 randomised trials with 1,077 adults, with or without insomnia or poor sleep. Across all cannabinoid products, self-reported sleep quality was better than with placebo, and the difference was also significant in the people with insomnia or poor sleep. The effect was largest for products that were not CBD alone. For CBD-only products the difference was smaller and not statistically significant. Results varied a lot between trials.
A larger 2022 review in the journal Sleep (opens in a new tab) (AminiLari et al.) found a small improvement in sleep quality and sleep disturbance compared with placebo among people with chronic pain. It covered 39 randomised trials with 5,100 patients. 33 of those trials enrolled people with chronic pain or cancer pain. 38 tested cannabinoids taken by mouth and 1 tested inhaled cannabis. Dizziness, sleepiness, dry mouth, fatigue and nausea were more common than with placebo.
A 2023 systematic review of CBD and insomnia (opens in a new tab) (Ranum et al.) looked at 34 studies of any design. Among the studies that ran statistical tests, 4 of 7 with a mainly-CBD arm and 12 of 16 with a roughly equal CBD-to-THC arm reported a significant improvement in insomnia measures. Only 2 of the 34 studies focused on people with insomnia, so the authors call for studies in that group with validated and objective sleep measures.
What the CBD and sleep studies tested
These are the studies most often cited when people ask about CBD for sleep and insomnia.
Shannon et al., 2019 (opens in a new tab)
- Who took part
- 72 psychiatric outpatients (25 with sleep as the main complaint)
- Product, dose and design
- Mostly 25 mg CBD a day as an add-on to usual care; retrospective chart review, no comparison group
- What was reported
- Sleep scores improved in 48 of 72 after one month, then varied over the next 2 months. Anxiety scores fell and stayed lower
Narayan et al., 2024 (opens in a new tab)
- Who took part
- 30 adults with moderate to severe insomnia
- Product, dose and design
- 150 mg CBD oil or placebo under the tongue, 60 minutes before bed, for 2 weeks
- What was reported
- Higher well-being scores, and higher sleep efficiency on wrist trackers after 2 weeks. Insomnia severity and sleep-diary measures were similar to placebo
Saleska et al., 2023 (opens in a new tab)
- Who took part
- 1,793 adults with symptoms of sleep disturbance
- Product, dose and design
- Capsules with 15 mg CBD or 5 mg melatonin, alone or with 15 mg CBN and other cannabinoids, for 4 weeks; randomised, double-blind, online, no placebo arm
- What was reported
- Sleep disturbance scores fell in every group, with no significant difference between CBD alone and the other products, including melatonin
Walsh et al., 2021 (opens in a new tab)
- Who took part
- 24 adults with chronic insomnia (23 completed)
- Product, dose and design
- Oil with 20 mg/mL THC, 2 mg/mL CBN and 1 mg/mL CBD, or placebo, nightly for 2 weeks; crossover
- What was reported
- Lower insomnia severity scores than placebo, and longer sleep time by diary and wrist tracker. This product was mainly THC
Linares et al., 2018 (opens in a new tab)
- Who took part
- 27 healthy volunteers (one withdrew)
- Product, dose and design
- Single 300 mg dose of 99.9 % pure CBD or placebo, 30 minutes before an 8-hour overnight sleep recording; crossover
- What was reported
- Sleep recordings, and mood and memory tests the next morning, were similar to placebo
How sleep was measured
The studies measured sleep in three ways, and the method changes what a result means.
- Polysomnography records brain waves, breathing and movement overnight in a sleep lab. Linares used it.
- Actigraphy uses a wrist-worn device that estimates sleep from movement. Narayan and Walsh used it alongside diaries.
- Questionnaires and sleep diaries record how people feel they slept. Saleska and Shannon relied on these.
CBD alone vs CBD with THC
Some of the strongest sleep results come from products that contain THC, the intoxicating compound in cannabis.
In Walsh's trial (opens in a new tab), the oil contained 20 times more THC than CBD. In the 2025 meta-analysis (opens in a new tab), products that were not CBD alone had the largest effect on sleep quality. So when you read a sleep study, check what the product contained. Our guide to full-spectrum, broad-spectrum and isolate CBD explains why the extract type affects THC content.
CBD sleep dosage: what studies used
In the CBD-led studies in the table, doses ranged from 15 mg (Saleska (opens in a new tab)) to 300 mg (Linares (opens in a new tab)) of CBD. The case series (opens in a new tab) mostly used 25 mg a day, with a few patients on 50 or 75 mg and one on up to 175 mg. The mainly-THC oil in Walsh's trial (opens in a new tab) contained 1 mg of CBD per mL, taken at 0.5 to 1 mL a night. Each study tested one dose or a narrow range, so together they don't point to a single dose, and we don't recommend one.
CBD vs melatonin for sleep
CBD and melatonin are regulated very differently in Europe.
Prolonged-release melatonin is a prescription medicine in the EU: Melatonin Neurim (opens in a new tab), for example, is authorised for short-term treatment of primary insomnia in people aged 55 or over. Melatonin also has an EU-authorised health claim for foods: Regulation (EU) No 432/2012 (opens in a new tab) allows the claim that melatonin "contributes to the reduction of time taken to fall asleep" only for foods with 1 mg per portion, taken close to bedtime. No health claim is authorised for CBD.
The trial most often cited for this comparison, Saleska 2023 (opens in a new tab), compared 15 mg of CBD with 5 mg of melatonin over 4 weeks. Self-reported sleep disturbance fell in both groups, with no significant difference between them. Adding 15 mg of CBN, another cannabinoid often sold for sleep, gave similar results. The trial had no placebo group.
The European Insomnia Guideline 2023 (opens in a new tab) does not recommend fast-release melatonin for treating insomnia. If you are thinking of taking the two together, read our article on taking CBD with melatonin or magnesium and ask a pharmacist.
Will CBD make you drowsy the next day?
At medicine doses, sleepiness is one of the most common side effects. In controlled trials of Epidyolex, somnolence and sedation events (including lethargy), counted together, were reported in 29 % of people taking CBD, according to the Epidyolex product information (opens in a new tab). The rate was 43 % in people also taking the benzodiazepine clobazam, against 14 % in those who were not. The product information says these effects are more common early in treatment, and advises patients not to drive or use machines until they know how it affects them.
In Linares 2018 (opens in a new tab), a single 300 mg dose at night in healthy volunteers caused no measurable change in mood or memory tests the next morning. Daytime attention and memory studies are covered in our summary of CBD and focus research. In Saleska 2023 (opens in a new tab), 12 % of participants reported a side effect, and none were severe.
These results come from different doses and different people, so they don't tell you how a particular product will affect you. Our guides to CBD side effects, including drowsiness and next-day driving after CBD cover this in more detail.
Is CBD safe with sleeping pills or alcohol?
Ask your doctor or pharmacist first. CBD can add to the effect of sedating substances and change how the body clears some sleep medicines.
- The Epidyolex product information (opens in a new tab) states that other central nervous system depressants, including alcohol, can increase CBD's sleepiness and sedation.
- In a healthy volunteer study described in the same product information (opens in a new tab), CBD raised blood levels of an active breakdown product of clobazam 3- to 4-fold, probably by blocking the liver enzyme CYP2C19.
- A 2021 review of CBD interactions (opens in a new tab) (Balachandran et al.) reports interactions with diazepam and other sedative drugs. It also describes a human study in which CBD taken with alcohol produced significant impairment of motor and psychomotor performance.
EFSA's 2026 statement (opens in a new tab) says the safety of CBD cannot be established for people taking medication. The UK FSA (opens in a new tab) does not recommend CBD for anyone taking any medication unless under medical direction. Never stop or change a prescribed sleep medicine on your own. Our guide to CBD with sleeping pills and other medicines lists the main drug groups.
CBD for sleep and anxiety
Poor sleep and anxiety often go together, and several CBD studies measured both. In Shannon's case series (opens in a new tab), anxiety scores dropped in the first month and stayed lower, while sleep scores improved at first and then varied. There was no comparison group, and most patients were also on psychiatric medication. In Narayan's insomnia trial (opens in a new tab), trait anxiety was similar in the CBD and placebo groups after 2 weeks. For the anxiety trials themselves, see our summary of CBD and anxiety research.
What is recommended first for insomnia?
Cognitive behavioural therapy for insomnia (CBT-I). The European Insomnia Guideline 2023 (opens in a new tab), written by the European Sleep Research Society and the European Insomnia Network, recommends CBT-I as the first-line treatment for chronic insomnia in adults of any age, in person or digitally. It recommends sleeping pills only when CBT-I is not effective enough, and in general for no more than 4 weeks.
The NHS (opens in a new tab) lists common causes of poor sleep, including stress, noise, a room that is too hot or cold, alcohol, caffeine or nicotine, and shift work. Its self-help steps include getting up at the same time every day, keeping the bedroom dark and quiet, and avoiding alcohol, tea or coffee for at least 6 hours before bed.
When to see a doctor about poor sleep
The NHS (opens in a new tab) advises seeing a GP if:
- changing your sleep habits has not helped
- you have had trouble sleeping for months
- poor sleep affects your daily life in a way that makes it hard to cope
Snoring or interrupted breathing at night can be a sign of sleep apnoea, and the NHS (opens in a new tab) says a GP may refer you to a sleep clinic if you have symptoms of another sleep disorder such as sleep apnoea.
Is CBD allowed to be sold for sleep in the EU?
No. CBD sold as food counts as a novel food that needs EU authorisation before sale (opens in a new tab), EU food law forbids selling any food as a treatment for a disease such as insomnia (Regulation (EU) No 1169/2011, Article 7(3) (opens in a new tab)), and our guide to CBD rules across Europe covers authorisation status and country rules.
Who should not use CBD?
EFSA (February 2026) (opens in a new tab) concluded that the safety of CBD cannot be established for people under 25, pregnant and breastfeeding women or people taking medication, and our guide to who should avoid CBD covers the UK FSA's advice and the open safety questions.
FAQ
Which CBD is best for sleep?
The studies don't rank CBD products for sleep. Narayan (opens in a new tab) used an oil under the tongue, while Linares (opens in a new tab) and Saleska (opens in a new tab) used capsules, at different doses, and none compared forms against each other.
Are CBD capsules or pills for sleep different from oil?
They differ in how CBD is taken and absorbed. No study has compared CBD capsules with oil for sleep. Our article on CBD capsules vs oil covers absorption and dosing accuracy.
When is the best time to take CBD for sleep?
Trials gave CBD 30 minutes (Linares (opens in a new tab)) or 60 minutes (Narayan (opens in a new tab)) before bed. That describes a study protocol, not a recommendation.
Can CBD treat insomnia?
Two placebo-controlled trials in people with insomnia have reported results. In Narayan 2024 (opens in a new tab), the group taking 150 mg of CBD each night had higher well-being scores and higher sleep efficiency on wrist trackers than the placebo group after 2 weeks. In Walsh 2021 (opens in a new tab), a mainly-THC oil lowered insomnia severity scores compared with placebo. EU food law does not allow a food, including a CBD supplement, to be sold with claims that it treats a disease, according to the EUDA (opens in a new tab). If you have had trouble sleeping for months, the NHS (opens in a new tab) advises seeing a GP, and European sleep experts (opens in a new tab) recommend CBT-I as the first treatment for long-term insomnia.
Sources
- da Silva GHS et al. (2025). Effectiveness of cannabinoids on subjective sleep quality in people with and without insomnia or poor sleep: a systematic review and meta-analysis of randomised studies (opens in a new tab). Sleep Medicine Reviews 84:102156.
- AminiLari M et al. (2022). Medical cannabis and cannabinoids for impaired sleep: a systematic review and meta-analysis of randomized clinical trials (opens in a new tab). Sleep 45(2).
- Ranum RM et al. (2023). Use of cannabidiol in the management of insomnia: a systematic review (opens in a new tab). Cannabis and Cannabinoid Research 8(2):213-229.
- Linares IMP et al. (2018). No acute effects of cannabidiol on the sleep-wake cycle of healthy subjects: a randomized, double-blind, placebo-controlled, crossover study (opens in a new tab). Frontiers in Pharmacology.
- Narayan AJ et al. (2024). Cannabidiol for moderate-severe insomnia: a randomized controlled pilot trial of 150 mg of nightly dosing (opens in a new tab). Journal of Clinical Sleep Medicine 20(5):753-763.
- Saleska JL et al. (2023). The safety and comparative effectiveness of non-psychoactive cannabinoid formulations for the improvement of sleep: a double-blinded, randomized controlled trial (opens in a new tab). Journal of the American Nutrition Association 43(1):1-11 (2024; online May 2023).
- Shannon S et al. (2019). Cannabidiol in anxiety and sleep: a large case series (opens in a new tab). The Permanente Journal.
- Walsh JH et al. (2021). Treating insomnia symptoms with medicinal cannabis: a randomized, crossover trial of the efficacy of a cannabinoid medicine compared with placebo (opens in a new tab). Sleep 44(11). Open-access copy: PMC8598183 (opens in a new tab).
- Riemann D et al. (2023). The European Insomnia Guideline: an update on the diagnosis and treatment of insomnia 2023 (opens in a new tab). Journal of Sleep Research.
- Balachandran P, Elsohly M, Hill KP (2021). Cannabidiol interactions with medications, illicit substances, and alcohol: a comprehensive review (opens in a new tab). Journal of General Internal Medicine.
- Epidyolex 100 mg/ml oral solution: Summary of Product Characteristics (opens in a new tab) (emc, updated June 2026).
- European Medicines Agency. Melatonin Neurim: EPAR overview (opens in a new tab).
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (opens in a new tab) (melatonin claims in the Annex).
- EFSA NDA Panel (2026). Update of the statement on safety of cannabidiol as a novel food (opens in a new tab) and news release, 9 February 2026 (opens in a new tab).
- UK Food Standards Agency. Cannabidiol (CBD) (opens in a new tab), consumer advice updated October 2023.
- NHS. Insomnia (opens in a new tab) (reviewed 19 March 2024).
- Regulation (EU) No 1169/2011 on the provision of food information to consumers (opens in a new tab).
- EU Drugs Agency (EUDA). Cannabis laws in Europe FAQ: What laws cover medical and commercial cannabis-derived products? (opens in a new tab) (revised 21 April 2026).
