Most of us struggle to get enough sleep - it’s a fact. According to data, an estimated 50 to 70 million Americans struggle with sleep. And it’s no wonder! Our fast-paced, technologically driven lifestyles contribute to stress and hamper our ability to wind down and get a good night’s rest. Lack of sleep is associated with a multitude of diseases and mental health issues – from depression to diabetes.
Because of the growing demand for supplements and techniques to help with sleep, more options have become available, some showing promise in their ability to support sleep. These alternative options may be less risky in comparison to pharmaceuticals.
Non-psychoactive, hemp-derived cannabinoids like CBG and CBD have come into the limelight in recent years . Both of these compounds have been indicated to help improve sleep. In this blog we’ll discuss Cannabigerol (CBG) and CBD (Cannabidiol), their differences, similarities, and their potential effects on sleep.
- Like CBD, CBG may improve sleep by reducing stress and promoting relaxation. It may also help by reducing pain (if pain is a factor preventing sleep).
- CBG dosage varies based on a person's biochemistry.
- The verdict is still out whether CBG is better than CBD for sleep. More research is needed.
- CBG and CBD can be used together, and they may actually be more effective when used in combination.
What Is CBG?
CBG, also known as cannabigerol (pronounced canna-bi-gur-ol), is a compound found in cannabis plants - hemp and marijuana. It has been dubbed the “mother of all cannabinoids” because it is the precursor to other cannabinoids, including THC and CBD. When a cannabis plant is young, it contains higher concentrations of CBG, but by the time a cannabis plant is mature, most of the CBG has diminished, having synthesized into other cannabinoids.
Like CBD, CBG is non-psychoactive, meaning it does not alter your perception or make you feel “high”. CBG appears to offer a unique set of benefits, including potential anti-inflammatory effects. CBG works by interacting with the body’s ECS (endocannabinoid system), which contains receptors that regulate sleep, stress, pain, and hunger. It is believed that because of this interaction with the endocannabinoid system, CBG may improve sleep quality.
What Is CBD?
By now, you’ve probably heard of CBG’s more popular cousin, CBD, or cannabidiol. Cannabidiol is another compound found in cannabis (hemp and marijuana), that increased in popularity after the 2018 Farm Bill was passed, which allowed hemp products containing less than .3% THC to be taken off the Controlled Substances list. This change made selling products derived from hemp, like CBD and CBG, federally legal.
CBD has been slightly more well-studied than CBG, and because it is also non-psychoactive, many people have incorporated CBD into their daily routines to help reduce stress and improve sleep.
CBD, just like CBG, is thought to operate by working with the body’s endocannabinoid system, promoting homeostasis (a fancy word for balance).
CBG For Sleep: How It Can Help
- Because CBG may reduce stress, it can contribute to better quality sleep.
- If sleep issues are related to pain, CBG’s potential pain-relieving effects can mitigate pain and allow one to sleep.
- CBG may influence sleep cycles, and directly improve sleep.
How CBD May Help Sleep
In some of the same ways as CBG, CBD may improve sleep by reducing stress and anxiety, and promoting relaxation. CBD may also help reduce pain and inflammation, which can help sleep indirectly if pain is preventing someone from sleeping.
Research Exploring CBD For Sleep
Fortunately, there have been several studies exploring the benefits of CBD for sleep. In 2019, The Permanente Journal published research that found out of a group of 72 adults who were given CBD, anxiety levels decreased in 57 of the patients, and sleep scores improved in 48 out of the 72. Furthermore, the CBD administered was well tolerated by most of the participants.
How to Use CBD and CBG for Sleep?
There are A LOT of options to choose from when it comes to CBD and CBG products for sleep. From capsules to CBG gummies, CBG flower, to CBG oil for sleep, it is really a matter of preference what you choose.
Try taking CBG or CBD (or a combination of the two) 30 minutes to an hour before bed. The time it takes CBG or CBD to work will vary depending on the form. For example, an edible product like a CBG gummy, which is absorbed through the digestive tract, may take a longer to take effect than smoking CBG flower.
CBG Dosage For Sleep
Calculating the right dosage of CBG for sleep varies from individual to individual. Factors like height, weight, cannabis sensitivity, and a person’s individual biochemistry all play a roll. What is a good rule of thumb, however, is to start low and work up slowly.
A low dose of CBG for sleep is 10 mg, while higher dosages can range up to 50 mg – with most people’s therapeutic window falling somewhere in-between.
Again, it is recommended to start low and only increase dosage if needed. It may also be helpful to keep a journal to monitor your sleep patterns when introducing something new into your routine.
Does CBG Help With Sleep?
Research is limited, but early research and anecdotal evidence indicates that CBG can help with sleep.
CBG Vs CBD For Sleep: Which Is Better?
There is not a clear answer here…yet. While CBD has been studied more than CBG, some people may find CBG more effective for sleep, and others may find the synergy between CBD and CBG the most beneficial for sleep. More research is needed to fully understand the benefits of both cannabinoids.
Can CBD and CBG Be Used Together For Sleep?
CBG and CBD can be used together, and there is evidence that combining cannabinoids and other native compounds found in cannabis plants can be more effective than when using an isolated cannabinoid alone. This often referred to as the “entourage effect”.
Other Thoughts For Better Sleep
There is a plethora of products and lifestyle changes beyond cannabinoids like CBG and CBD that may be worth exploring in your quest for better sleep. Here are some more ideas:
- Passion flower- passion flower is an herb that has been around for thousands of years. It’s known for its calming and sleep-promoting properties. P.S. we also make a hot chocolate powder with CBD and passion flower in it!
- Create consistency - try going to bed and waking up at the same time every day.
- Limit alcohol. We know, you probably do not want to hear this, but alcohol has been shown to negatively impact sleep.
- Limit screen time 1-2 hours before bed. The blue light from devices may stimulate your brain, which is the opposite of what your mind needs when trying to wind down.
- Create a soothing pre-bed routine. Some ideas for a soothing winddown include a warm bath with essential oils and Epsom salts, or a massage from a partner ;-)
- Get moving: regular exercise can help boost mood, reduce anxiety, and improve sleep.
Both CBD and CBG show promise in their ability to improve sleep. Though the research is more limited for CBG, it may still be worth trying, especially when paired with CBD. When considering introducing anything new into your diet or routine, it is important to evaluate the company from which you are buying, especially in the hemp industry. Make sure that that any product you buy is third-party lab-tested for safety and potency.
It is also important to consider lifestyle factors that may hinder sleep. Developing a consistent sleep schedule, limiting screen time before bed, and exercising regularly can all help improve sleep!
Disclaimers: The information provided in this blog and by this website is for general informational purposes only. It is not intended to be professional medical advice, a medical diagnosis, or medical treatment. Please consult your health practitioner with any questions you have regarding a medical condition.