Most sleep aids steal your mornings
You’ve probably tried something to help you sleep, such as warm tea, a guided meditation, or maybe even a supplement. But the worry always lingers: What if it leaves me dull or drained tomorrow? For most of us, that trade-off doesn’t work. Daily life, work, family, and responsibilities demand clear focus.
That’s exactly the scenario this study set out to answer. If someone with insomnia takes 150 mg of CBD each night, does it hurt their brain function the next day? Spoiler: In this trial, it didn’t.
Looking Beyond Just Falling Asleep
Most research on CBD and sleep has focused on whether people fall asleep faster, stay asleep longer, or feel better rested in the morning. But sleep isn’t the whole picture. If a supplement or medication helps you rest but leaves you mentally sluggish the next day, it defeats the purpose.
That’s why this trial was important. It was designed not only to look at nighttime effects but also daytime brain performance. The researchers wanted to see if CBD could help people with insomnia without impairing their ability to think, react, and focus the next day.
Participants had primary insomnia, that is, sleep difficulties not directly caused by another medical or psychiatric condition. Each night for two weeks, they placed either 150 mg of CBD or a placebo under the tongue about an hour before bed.
Every morning, they completed a range of neurocognitive tests covering areas like attention, processing speed, executive function, and memory. In addition, they rated their daily moods and subjective feelings using visual analog scales, which helped track calmness, clarity, coordination, and emotional state.
This combination allowed the researchers to measure both objective performance and subjective well-being, giving a fuller picture of how nightly CBD might affect both sleep and daytime life.
What the Participants Experienced
Cognitive performance stayed steady:
Across all areas tested, attention, working memory, episodic memory, and processing speed, participants taking CBD performed at the same level as those on a placebo. This means that over two weeks of nightly use, 150 mg of CBD did not negatively affect daytime brain function. There was no evidence of reduced clarity, slower reactions, or impaired memory.
Mood and clarity improved:
Interestingly, participants in the CBD group reported feeling calmer, clearer-headed, and better coordinated during the day. These subjective improvements were greater than those reported by the placebo group.
Side effects were mild:
The CBD group did report some side effects, but these were generally mild. The most frequent was dry mouth. A few participants reported experiencing light-headedness, nausea, or dizziness, but these symptoms were uncommon and not serious.
The Highlights That Stood Out
- Clarity counts. For people who drive, work, parent, or handle daily responsibilities, the lack of cognitive impairment is significant. A sleep aid that maintains daytime sharpness is far more useful than one that causes morning sluggishness.
- Feeling calmer is valuable. Even if the trial didn’t show dramatic improvements in sleep architecture, the fact that participants reported calmer moods and clearer minds is still meaningful. How you feel during the day is a major part of the quality of life.
- Safety is encouraging. Over the two weeks, CBD use did not produce the memory lapses, reduced attention, or slowed reaction times that are common with many prescription sleep medications.
These highlights provide important reassurance for people considering CBD as a sleep aid: it may support nighttime calm without daytime costs.
Possible Ways CBD Plays a Role
The trial did not explore the underlying mechanisms directly, but existing CBD research helps frame some possibilities:
- Balancing the endocannabinoid system. CBD interacts with the body’s endocannabinoid system, which plays a role in regulating mood, arousal, and stress levels. By gently nudging this system, CBD may support balance at night without impairing daytime function.
- Influencing serotonin pathways. CBD may have an indirect effect on serotonin signaling. Since serotonin influences mood and anxiety, this could help reduce pre-sleep stress and mental restlessness.
- Avoiding sedation hangover. Unlike strong sedatives, CBD doesn’t force brain activity into suppression. This may explain why participants didn’t experience a “morning hangover” or rebound grogginess when waking up.
- Supporting calm without suppression. Because CBD works differently than drugs that blanket-suppress brain function, it can provide calmness at night while still allowing attention and memory to function normally the next day.
The result is a gentle effect, helping the mind quiet at night without taking away the ability to stay sharp and functional during the day.
What This Could Mean for Your Sleep Routine
Here’s what this study suggests if you’re considering CBD for insomnia:
- Support without fog. A nightly 150 mg dose helped people feel calmer at night without impairing daytime performance.
- Mood matters. Participants reported clearer thinking and calmer moods, which can be just as valuable as changes in sleep numbers.
- Side effects are minimal. The most common was dry mouth, with only occasional reports of light-headedness or mild nausea.
- Start carefully. 150 mg was the dose used in this study, but some people may find lower doses helpful. Tracking your own response is key.
- Pair with good habits. CBD works best alongside healthy sleep hygiene—consistent bedtime, less screen time, and a cool, quiet sleep environment.
This isn’t proof that CBD “cures” insomnia, but it does suggest that using it nightly can support calmer nights while preserving sharpness the next day.
Original Study Section
Title: The effect of nightly use of 150 mg cannabidiol on daytime neurocognitive performance in primary insomnia: a randomized controlled pilot trial
Date: August 2024
Authors: Andrea J. Narayan, Amie C. Hayley, Sarah Rose, Lauren Di Natale, Luke A. Downey
Link: Read on SpringerLink