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Winding Down: How to Incorporate CBD Into Your Nightly Routine
By Brandless

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As kids, we tried to avoid bedtime at all costs. We complained about having to brush our teeth, begged our parents to watch TV, and turned our flashlights on under the covers. As adults, we’re not much better. We often complain that we’re tired, yet stay up late streaming Downton Abbey and scrolling on our phones. Well, the joke’s on us. It turns out that sleep is just as important to our mental, emotional, and physical wellbeing as our moms always said it was. 

Our bodies are designed to help us wake up feeling rested so that we can get through the day with energy, and sleep soundly again during the night. Why do we keep messing with this system? While we might not want to abide by a strict bedtime anymore, there are plenty of simple things we can do to make bedtime more appealing, from using CBD to relax the body and mind to updating our nightly wellness routines.

Practicing Good Sleep Hygiene

“Sleep hygiene” refers to the everyday practices that we adopt in an effort to get a good night’s rest. Think of sleep like Goldilocks thinks of porridge: it needs to be just right. Too much can be just as detrimental as too little. 

A regular bedtime routine helps you realize that it’s time to wind down, both mentally and physically. It’s recommended that you try to go to bed at the same time each night (ditto goes for waking up!), but the rest is up to you. Practicing good sleep hygiene can be as simple as giving yourself a five-minute facial, or as elaborate as taking a bath, enjoying a cup of tea, and settling down with a good book — whatever you need to mentally unplug from the day. You do you. The key is to make it a habit.

5 simple ways to improve your sleep hygiene
  • Exercise daily: it doesn’t matter what you do, so long as you get your heart rate up.
  • Avoid stimulants and digestion-disrupting foods before bed.
  • Limit daytime naps (we all need them sometimes!) to just 30 minutes.
  • Get regular exposure to natural light throughout the day.
  • Create a relaxing environment: your room should be quiet, dark, cool, and comfortable.
How Does CBD Help You Relax?

CBD helps to promote rest and relaxation by interacting with the endocannabinoid system — a system of molecules that is said to have an impact on our circadian rhythms (the natural process that controls our sleep-wake cycle), among other functions. More broadly speaking, CBD helps us transition from “fight or flight” mode to “rest and digest” mode so we can focus on getting a little R&R.

Despite its relaxing qualities, however, CBD is not meant to treat clinical disorders like insomnia. It’s not a sleep aid, but rather, a plant-based compound that can assist us in committing to healthier sleep routines and habits.

Dream Weaver: How CBD Can Get You Through the Night

Incorporating CBD into your nightly routine can help you unwind after a long workday and put your mind at ease — so you don’t lie awake at night thinking about what’s on your to-do list or how many hours of rest you’ll get if you fall asleep right now. Follow these tips for using CBD in the evening:

Pump Up the Volume

If you’re trying to take advantage of CBD’s relaxing qualities, consider using a higher dose than you would during the daytime. Some research suggests that low doses may actually increase your energy levels. Spend a few evenings experimenting with different amounts to find out what works well for you, remembering to start low and go slow; the effects of CBD vary from person to person.

Stop and Smell the Terpenes

Terpenes are organic compounds found within a plant’s essential oils, each of which has its own distinct aroma and flavor. The terpenes inherently found in your hemp-based CBD products likely play a role in the effects you notice — some terpenes have soothing, calming effects while others are better suited for increasing focus and productivity. 

Count Forms, Not Sheep

Form is an important consideration to make no matter what time of day you prefer using CBD. Some — like bath bombs, lotions, and face serums — can easily be incorporated into your nightly routine. But if you don’t have the energy for a luxurious at-home spa treatment, patches and capsules can do the trick. Again, have some fun testing out different methods to find out what helps you get the shut-eye you deserve.  


Falling asleep at the end of a long, busy day is no easy task — especially when you consider that our bodies and minds require certain conditions (soothing aromas, soft pillows) to signal to the brain that it’s time to rest. Luckily, there are more than a few ways that you can try to reset your natural sleep-wake cycle, so you can start the day feeling refreshed. Browse our collection of plant-based tinctures, balms, and capsules to find a relaxing CBD product for your nighttime routine.


Not intended as medical advice. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease or health condition. If you have specific healthcare concerns or questions about the products displayed, please contact your licensed healthcare professional for advice.

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