Can CBD Oil Help You Sleep Better? Latest Research on CBD for Sleep

You toss. You turn. You check the clock for the fifth time in an hour. Whether it’s a racing mind, restlessness, or just not being able to fall asleep in the first place, poor sleep can have a massive impact on how we feel the next day.

If you've ever considered natural sleep support - maybe melatonin, herbal teas, or increasingly, CBD - you're not alone. More and more people are exploring plant-based options that won’t leave them feeling groggy or reliant on medication. But until recently, we didn’t have much solid scientific evidence about how well CBD (short for cannabidiol, a natural compound found in the hemp plant) actually works for sleep - or how it stacks up against better-known aids like melatonin.

That’s why a new large-scale clinical trial caught our attention. It’s the first of its kind to compare different non-psychoactive cannabinoid formulations (meaning they didn't contain THC), including CBD and melatonin, in a real-world setting with nearly 1,800 participants. The results offer a clearer picture of how CBD may support better sleep - and whether adding other cannabinoids like CBN or CBC makes a difference.

Here’s what the study found, and what it could mean for you and your quality sleep.

The Study: CBD Products for Sleep

Let’s start with the basics. This wasn’t a small lab experiment with just a handful of volunteers. It was a double-blind, randomised controlled trial - considered the gold standard in clinical research - and included 1,793 adults who were experiencing sleep difficulties. Participants came from across the US and took part from their homes, just like most of us would if we tried a supplement ourselves.

Everyone in the study received unmarked capsules containing one of six different formulations. These included:

• CBD on its own (Dose of CBD: 15 mg per capsule)

• Melatonin on its own (5 mg per capsule)

• Combinations of CBD with minor cannabinoids like CBN and CBC

• A mix of CBD and melatonin together

Participants took the capsules for four weeks, reporting on their sleep quality each week through online surveys. The aim? To find out whether CBD - alone or in combination with other ingredients - could reduce sleep disturbances in a meaningful and safe way.

What Were the Effects of CBD?

The short version: all the formulations helped.

That’s right. Every group in the study, including those who received only CBD, reported significant improvements in sleep over the four-week period. Around two-thirds of participants saw what researchers call a “clinically important” improvement - meaning the change wasn’t just noticeable, but genuinely meaningful in day-to-day life.

This is encouraging news for anyone considering CBD for sleep. The dose used in the study - 15 mg - falls within the typical range found in many commercial products such as CBD oils or CBD gummies, making these findings highly relevant to everyday consumers.

Even better? The supplements were generally well-tolerated. Only about 12% of participants reported side effects, and most of those were mild. Fatigue, vivid dreams, or a slight stomach upset were the most commonly noted issues - nothing severe or dangerous was reported.

How Does Using CBD for Sleep Compare to Melatonin?

Here’s where things get interesting.

Melatonin is one of the most widely used natural sleep aids. It’s a hormone our body naturally produces to help regulate our sleep-wake cycle. Supplementing with melatonin can be helpful for things like jet lag or adjusting to a new sleep schedule.

In the study, melatonin alone worked just as well as CBD when it came to improving sleep quality. In other words, neither outperformed the other. However, this doesn’t mean they work in the same way - or are equally suited to everyone.

While melatonin helps regulate internal timing, CBD may have broader effects. It’s been studied for its potential to reduce anxiety, calm the nervous system, and ease physical discomfort - factors that can indirectly influence sleep.

So if your sleeplessness is tied more to stress, restlessness, or overthinking than to disrupted circadian rhythms, CBD could be a gentler and more versatile option. That’s particularly relevant for those who don’t tolerate melatonin well or simply prefer not to use it.

What About CBN and CBC? Are They Worth It?

You may have noticed a wave of new products promoting minor cannabinoids like CBN (cannabinol) or CBC (cannabichromene) for sleep. These are non-psychoactive compounds found in the cannabis plant, just like CBD. And while they’re promising, there hasn’t been much research on how they actually affect sleep - until now.

The study tested whether adding low doses of CBN and CBC to CBD or melatonin would enhance sleep benefits.

The verdict? Not much difference.

People who took combinations of CBD with CBN or CBC did not sleep significantly better than those who took CBD alone. In some cases, improvements in specific areas (like feeling less restless) were slightly better, but overall, the added cannabinoids didn’t dramatically boost the results.

This doesn’t mean these ingredients are useless. It simply suggests that at low doses - like those tested in the study - their impact may be limited. It's possible that higher doses, or different delivery formats, could yield stronger effects. But for now, CBD seems to hold its own quite well.

Is CBD Oil Safe to Use for Sleep?

This is one of the biggest questions people ask before trying CBD for the first time. And according to this study, the answer is reassuring.

CBD was well-tolerated by most people. Fewer than 12% experienced side effects, and those that did were mild and temporary - like grogginess or vivid dreams. No one reported anything severe or dangerous, even when increasing the daily dosage slightly (participants could take up to two capsules of CBD per day if needed).

Importantly, the study used a dose that’s in line with what you’ll find in many over-the-counter CBD sleep products. That makes the findings especially relevant for anyone shopping for a sleep supplement today.

Of course, as with any supplement, it’s smart to start low and go slow - especially if you’re taking other medications or managing a health condition like insomnia or other sleep disorders. And if you're ever unsure, it's always a good idea to speak with a healthcare professional.

CBD Oil for Sleep: A Natural Option With Real Potential

The bottom line? This study gives us the clearest picture yet of how CBD stacks up as a natural sleep support.

CBD may not outshine melatonin, but it performs just as well - offering a gentle, non-habit-forming alternative that could suit many people’s needs. It’s also generally safe, even when taken daily for several weeks.

And while the hype around added cannabinoids like CBN and CBC might be ahead of the science (at least at low doses), CBD on its own holds real promise.

At Harmony, we believe in letting the evidence guide us. That’s why we’re excited by research like this. It confirms what many of our customers have already shared anecdotally: that CBD might help them relax more easily, sleep more soundly, and wake up feeling more refreshed.

Ready to Take CBD for Sleep?

If you’re curious about trying CBD to support your sleep, make sure to choose a product that’s:

• Non-psychoactive and THC-free

• Clearly labelled with cannabinoid content

• Tested for quality and purity by third-party labs

• Formulated in doses similar to those used in this study (around 15 mg per serving)

Sleep doesn’t need to be a struggle. With the right tools - and now, growing scientific support - CBD may offer a natural way to help your body and mind find the rest they deserve.

Curious to learn more? Reach out with any questions - our team is here to help!

Sources

[1] Saleska JL, Bryant C, Kolobaric A, D'Adamo CR, Colwell CS, Loewy D, Chen J, Pauli EK. The Safety and Comparative Effectiveness of Non-Psychoactive Cannabinoid Formulations for the Improvement of Sleep: A Double-Blinded, Randomized Controlled Trial. J Am Nutr Assoc. 2024 Jan;43(1):1-11.