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Understand what causes poor sleep & learn how to naturally improve your routine.
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Is there a global sleep crisis?
Sleep is one of the most vital processes for maintaining our physical and mental health. It is during sleep that the body repairs itself, consolidates memories, and regulates hormonal functions.
Yet, despite its importance, sleep problems affect millions worldwide. According to the World Sleep Society, nearly 45% of the global population experiences sleep disorders, making it one of the most prevalent health concerns today.
UK sleep statistics
- In the UK, 1 in 10 people are only getting 2-4 hours of sleep per night
- 35-44 year olds get the least sleep, with almost half getting only 5-6 hours per night
- Only 33% of adults get the recommended 7-8 hours of sleep per night
- As many as 16 million UK adults suffer from sleepless nights, with a third (31%) saying they have insomnia
- 207,000 working days are lost in the UK each year due to insufficient sleep
Sources: Nuffield Health 2022 Healthier Nation Index; Aviva Wellbeing Report.
5 key causes behind poor sleep
Stress & Anxiety
Whether it’s work deadlines, personal conflicts, or financial worries, a racing mind can prevent the body from relaxing enough to fall asleep. When cortisol remains elevated, this disrupts the natural sleep-wake cycle, leading to insomnia or restless sleep.
Chronic Pain
Pain, whether due to an injury or a chronic condition like arthritis, fibromyalgia, or migraines, can be a significant barrier to achieving quality sleep. Pain not only delays the onset of sleep but also causes frequent awakenings throughout the night. Over time, poor sleep can exacerbate pain sensitivity, creating a vicious cycle.
Irregular Sleep Patterns
Modern lifestyles have introduced disruptions to our natural circadian rhythms, the internal clock that governs when we sleep and wake. Shift workers, for example, often struggle with maintaining consistent sleep schedules, leading to conditions like Shift Work Sleep Disorder.
Medical Conditions
Medical issues such as sleep apnoea, restless leg syndrome, and periodic limb movement disorder can severely affect sleep quality. In the UK, around 10 million people are estimated to have sleep apnoea, with up to 4 million experiencing moderate or severe cases.
Lifestyle Factors
Poor lifestyle choices also contribute to sleep problems. Consuming caffeine or nicotine close to bedtime, excessive screen time, and irregular meal timings can all interfere with the ability to sleep. Additionally, lack of physical activity or over stimulation in the hours leading up to sleep can delay the body’s natural transition into rest.
The limitations of traditional treatments
Despite the availability of numerous treatment options, many people continue to struggle with sleep problems.
Over-the-counter and prescription medications often address the symptoms of insomnia but not the root causes, leading to dependency and other side effects.
Similarly, lifestyle adjustments, while beneficial, require consistency and time to show results, which can be challenging for individuals with hectic schedules or severe sleep disorders.
CBD for Sleep
Sleep is regulated by a network of internal signals — hormones such as melatonin and cortisol, body temperature and the circadian clock — and disruption to any of these can leave you wired at bedtime or wide awake at 3am.
What does CBD do?
To understand this, it’s important to first have a basic understanding of the endocannabinoid system (ECS), which is a complex cell-signalling system found in the human body.
The ECS is involved in regulating a variety of psychological and cognitive processes, including pain sensation, appetite, mood, and sleep. Head to our CBD Science page to learn more.
How this improves sleep quality
Research suggests this interaction may support the body’s ability to regulate sleep and ease anxiety without causing a “high.”
Endocannabinoids are produced by the body when it needs the ECS to take action (such as managing anxiety and sleep) and research suggests CBD enhances this process. By lowering anxiety and promoting relaxation, CBD helps signal to the body that it is time to wind down, ultimately facilitating the transition into a restful night’s sleep.
If you want to try CBD as part of a wind-down routine, our CBD for sleep collection is the place to start, including SleepWell oil, blended with valerian, passionflower and lavender. New to the format? Our guide to CBD sleep drops explains what to look for on any label.
Latest Research on Sleep
Research on CBD and sleep disorders such as insomnia is still in the early stages, but initial findings are promising.
Some key studies include: A 2022 research study published in The National Library of Medicine showed that CBD might help with insomnia. They reviewed 34 studies where daily CBD was given. Of these, 4 of 7 studies reported a general improvement in insomnia outcomes. They concluded CBD alone may be beneficial in alleviating the symptoms of insomnia.
Nevertheless, future research assessing CBDs effectiveness in population of patients specifically with insomnia utilising validated subjective and objective measures is necessary.
A 2019 research study published in the The National Library of Medicine showed when taking CBD, in a group of 72 adults, sleep scores improved in 66.7% of patients in the first month but fluctuated over time.
Research Studies & Clinical Trials on CBD & Sleep
The Use of Cannabidiol in the Management of Insomnia: A Systematic Review
Ranum RM, Whipple MO, Croghan I, Bauer B, Toussaint LL, Vincent (2022)
Cannabidiol in Anxiety and Sleep: A Large Case Series
Scott Shannon , Nicole Lewis, Heather Lee , Shannon Hughes (2019)