Cannabinol, or CBN, has become one of the most popular newcomers in the cannabinoid space due to its distinctive benefits for rest and relaxation. However, many people aren’t entirely clear on how it differs from its more well-known sibling compound, cannabidiol (CBD). Both of these hemp-derived cannabinoids are frequently used to help improve sleep quality and duration — but which works better?
Both compounds seem to have similar properties — including the ability to decrease pain and inflammation — but they bind to our endocannabinoid system in distinct ways that lead to different effects on sleep. This means they may produce somewhat different effects, allowing them to complement each other when used as sleep aids.
Scientific research on CBD suggests that it may support better sleep and reduced anxiety. Studies are beginning to shed light on the many ways this compound works to enhance calm and rest, exploring questions like how you can use CBD alongside melatonin or the potential effectiveness of topical CBD. With CBN, the evidence is mostly anecdotal, but many users say it can help with various sleep-based problems.
Since both of these cannabinoids are relatively new on the scene, it can be tricky to understand the differences between their effects while making a purchase. Fortunately, FOCL has years of experience producing and testing hemp-based wellness products of all kinds. Part of our mission is demystifying the wellness benefits of cannabinoids like CBN so that our customers can make the most informed decision possible.
In this article, we’ll explore what both CBD and CBN are, how they work, and what the research says about their wellness benefits. We’ll also help you figure out which one could be better for specific sleep-related problems, like insomnia due to anxiety or stress.
At a glance:
Key Takeaways
You can find a detailed breakdown of the differences between CBD and CBN below, but here’s a summary for those who just want the big picture:
In short, these cannabinoids have the potential to aid healthy slumber in slightly different ways. Using them in combination may be the most effective approach for many people, giving you the effects of both compounds at once.
What is CBD?
You’ve probably heard of CBD, AKA cannabidiol. Out of the hundreds of natural chemical compounds found in the hemp plant, CBD has become one of the most well-known. It belongs to a family of compounds known as cannabinoids that interact with the human endocannabinoid system. This network of signals and receptors is responsible for regulating several natural functions, including:
- Mood
- Appetite
- Sleep
- Immune function and healing
- Memory and learning
- Stress responsiveness
- Pain
While there are cannabinoids that have psychoactive properties, like THC (delta-9 tetrahydrocannabinol), CBD does not have any of the intoxicating effects that lead to what’s commonly referred to as “getting high.” Instead, cannabidiol creates subtle wellness effects by interacting with several proteins within our nervous system, metabolic system, and immune system.
Some of its reported effects include anti-inflammatory and pain-relieving action, relaxation support, and helping with insomnia and sleep-based problems. This reputation for enhancing ease and comfort without intoxication has made CBD increasingly popular with wellness-minded customers.
Sleep effects of CBD
Sleep-based problems might have different origins, including mental health disorders, anxiety, medication, or even physical conditions. When these sleep problems or insomnia are caused by external factors, cannabidiol might help you get to bed a little easier.
This is due to how it binds with various receptors, enzymes, and proteins in the nervous system and immune system. CBD doesn’t activate the CB1 receptor targeted by THC, so it doesn’t produce the same effects — including the intoxicating “high” as well as some side effects like paranoia. Instead, it seems to reduce anxiety and pain by modulating serotonin receptors and TRPV1 channels (receptors that modify sensations of irritation and pain).
If you’ve ever been kept awake by worries or aches and pains, you can probably see how these soothing effects might help you get better rest. A 2018 review noted that there’s enough evidence to claim that CBD can soothe pain and help with related symptoms that might keep you awake.
Another review from 2023 suggested that CBD might directly promote sleep by decreasing the activity of certain stress hormones that trigger wakefulness and alertness. This could help explain the findings from a study published in 2019 which found that CBD could improve sleep and reduce anxiety in clinical cases. Out of 72 individuals receiving treatment for insomnia or anxiety disorders, 79.2% reported lower anxiety levels and 66.7% said they got a better night’s rest.
Other reviews like this one in 2014 have indicated that CBD may improve REM sleep behavior disorder, which usually makes the patient act out their dreams and lower their sleep quality. While there is still a lot to understand about this cannabinoid, there’s evidence that many different sleep problems may be significantly diminished by CBD treatment.
How much CBD to take for sleep
Getting the correct dosage for CBD might be a little of a trial and error at first, as clinical trials have found results with anything within the ranges of 25mg to 1,500mg of CBD per day. However, we always recommend starting with low quantities and gradually increasing if your sleep problems aren’t diminishing with time. This can help reduce the risk of potential side effects (see below for some examples).
Your ideal dosage will also depend on how you consume cannabidiol along with factors including weight, body chemistry, and how severe your insomnia is. A rough guideline that many people use is to take 1-5 mg of CBD for every 10 pounds of body weight. Consider starting at the low end of that spectrum and working your way up.
Note that getting your dosage right may be easier with products that contain CBD in lower doses that can be measured, like oil distillates, capsules, and gummies. You may still be able to use products like CBD cream to improve sleep, but they’re a little less precise.
CBD gummy dosage for sleep
Tasty gummies are among the best CBD products for sleep since their effects tend to be gentle but long-lasting. This can make it easier to snooze soundly through the night, since they won’t wear off until morning.
Most users sleep better with a nightly dose of 1-2 CBD gummies, assuming they contain a moderate dose of about 20-30 mg of CBD each. If you’re just starting out, you could try ½-1 gummies at first, increasing the dosage after a week or so if you’re still struggling with insomnia.
As discussed above, results can vary from person to person, so you should always take factors like body weight and cannabinoid tolerance into account. For more detailed suggestions, take a look at our guide to CBD gummy dosage.
CBD oil dosage for sleep
Before figuring out your dosage of CBD oil, you’ll need to determine its potency. This may be measured in milligrams per milliliter (mg/mL), but it’s more commonly referred to in terms of the total quantity per bottle. You’ll have to divide this figure by the number of servings in the container to figure out the amount of CBD in a typical serving.
For example, FOCL’s full-spectrum CBD sleep oils contain 1000 mg of CBD in a 30 mL jar. That translates to about 33 mg of CBD in each 1 mL serving, which is a medium-high dose that should help the typical user get deep, restful sleep.
When you’re starting to experiment with CBD, we recommend starting with half a dropper and seeing how that affects you. You can increase to a full dropper after a few days if you still haven’t restored your sleep cycle. If you do not feel an overall improvement in your well-being after a few dose increases, you might want to change to a higher potency or use a different combination of cannabinoids — for example, adding CBN to the mix.
Side effects of CBD
The study of how cannabinoids interact with our bodies is of critical value to the wellness industry. As we understand more about the effects and side effects of CBD, we’ve gained new insights into possible side effects.
So far, there have been very few alarming adverse effects from the use of cannabidiol, most of them related to potential interactions with other medications used to treat epilepsy. It’s crucial to talk with a doctor before using CBD if you’re on any other prescription drugs.
More common side effects demonstrated by a 2017 research article included fatigue, diarrhea, and loss of appetite. However, these side effects were relatively infrequent. Other side effects could be identified in further studies, but for now, this molecule is considered relatively safe for adults.
The effects of CBD on prenatal and childhood development could be more problematic. Some animal studies have found negative impacts from being exposed to cannabidiol in the womb, and its possible interaction with human development is still poorly understood. Until we know more, it’s probably best to avoid using CBD while pregnant or breastfeeding, and to keep CBD products away from children.
Best CBD Products For Sleep
The most important thing when looking for CBD is to choose products that prioritize quality and transparency. Limited oversight means that the industry is riddled with products that contain unpredictable doses of cannabinoids or even harmful contaminants.
FOCL creates plant-powered wellness that is fully certified through third-party testing. By mixing science and transparency, we provide products that anyone can use and trust. Our strict quality standards ensure you’ll receive pure, reliable CBD solutions.
If you want a fast-acting dose of pure CBD, our Premium CBD Drops are a great choice. Containing only organic coconut oil, broad-spectrum hemp extract, and natural flavors, these drops are fully vegan. They’re available in a standard 1000 mg potency or an extra-strength 3000 mg option for those experiencing severe sleep disruption.
For those who prefer edibles, our Daily Calm gummies work just as well for nighttime stress and insomnia relief as they do for daytime relaxation. Choose between refreshing Sour Watermelon or Tropical Punch flavors and get a long-lasting dose of tranquility that will help you slumber soundly.
What is CBN
Cannabinol (CBN) is another one of the many natural cannabinoids found in hemp. CBN is a newcomer in the hemp space as it has not been as widely studied as other cannabinoids, but it has lately gained an audience thanks to its beneficial properties. It’s considered a minor cannabinoid, found in much lower quantities than CBD or THC.
The biochemistry of CBN is complex, but the short version is that it’s created when THC breaks down following exposure to heat, sunlight, and oxygen. Cannabinol acts somewhat like a weaker version of THC, binding to the same receptors but with lower efficiency.
Research into CBN is still sparse, but it may offer several benefits, including sleep aid, pain relief, and reduced inflammation. A review in 2020 found that CBN could help in the potential treatment of several neurodegenerative diseases and brain disorders, protecting brain health as users age.
Sleep effects of CBN
There are anecdotal reports that CBN has helped them feel drowsy and get better sleep, mainly mixed with other cannabinoids. Some cannabis consumers also say that older flowers (which tend to be higher in CBN) make them feel “sleepy,” though this isn’t very robust evidence.
So far, there are only a handful of scientific studies investigating this possible benefit, but some have returned encouraging results. For instance, a placebo-controlled trial published in 2024 observed that participants taking 20 mg of CBN had fewer sleep disruptions and woke up less frequently during the night than those using a placebo. The participants didn’t seem to have any greater frequency of side effects from CBN than placebo, and no one experienced severe adverse reactions.
Scientists don’t yet fully understand how CBN might achieve its effects on sleep, but its activation of the CB1 endocannabinoid reactor might partly explain it. This receptor is found in many different areas of the nervous system, and when it’s activated, it can suppress various bodily signals for alertness and wakefulness. Low doses of THC seem to have a greater sedative effect, and as we noted above, CBN may act like a milder version of THC.
CBN dosage for sleep
We’ve put together a detailed guide to finding the right CBN dosage for sleep, but here’s the quick version: existing studies have found that anywhere from 5-20 mg of CBN can have beneficial effects on your rest.
Keep in mind that oil-based distillates or tinctures may be absorbed more efficiently than top-rated sleep edibles, meaning you can often get good results with smaller doses. Many users will feel positive effects from amounts as little as 5 mL per serving. For edible products like gummies, doses of 10-20 mg of CBN each may be more effective.
We recommend taking cannabinol with other cannabinoid supplements and starting with smaller doses at first, just as you would with CBD. Keep in mind that the amounts discussed above may also need to shift based on your body weight, tolerance, symptoms, and other factors.
Side effects of CBN
Cannabinol has no established side effects up to now, but that only means there’s still much research to be done on the compound. Its similarity to THC suggests that taking too much could lead to issues like dizziness, difficulty with attention and memory, and anxiety. High enough doses could also trigger feelings of intoxication.
As with most cannabinoids, pregnant and breastfeeding people should avoid the consumption until further research has been found. Regardless of your previous cannabinoid consumption, we recommend speaking with your healthcare provider or doctor before trying to add any supplement to your diet.
Best CBN products for sleep
If you want to try CBN, FOCL’s Good Night Sleep Drops are a good choice to get started with this cannabinoid. This tincture combines organic CBD and CBN with MCT oil and organic lavender and peppermint to deliver the ultimate fast-acting, plant-powered sleep aid.
For a slower but longer-lasting effect, try our Good Night Broad Spectrum Sleep Gummies Each gummy contains 25mg of CBD and 15mg of CBN, which should give most users a perfect blend of calm and drowsiness. These non-melatonin gummies with CBD for better rest are formulated to help you doze off easily.
Bottom Line: Is CBD or CBN better for sleep?
While both of these cannabinoids may help with sleep, they may offer different kinds of support, and it’s not clear which is better. CBD might have more substantial effects on things like anxiety, pain, and inflammation. If your sleep difficulties are related to persistent worries or aches and pains, products containing CBD may work better for you.
CBN, on the other hand, might be particularly helpful for people who wake up often during the night. It may also be more effective at directly promoting sleepiness for people dealing with insomnia that’s not related to underlying causes like pain or anxiety.
It’s also worth noting that CBD is backed by more research so far, so our recommendation would be to use products that have cannabidiol first and CBN second. However, you don’t necessarily have to choose! Many people use CBN and CBD together, and choosing a product that contains both cannabinoids may mean getting the best of both worlds.
Explore the Sleep-Boosting Power of CBD + CBN Gummies
We mentioned a couple of CBN-enhanced sleep aids above, but if you want an even more potent option, check out our top-selling CBD CBN gummies for sleep, Deep Sleep Full Spectrum Plus gummies. Along with the same CBD and CBN combo as our Good Night Gummies, they’re infused with small doses of THC and melatonin to help you drift off even when your insomnia is at its worst.
In a month-long independent sleep study, more than 85% of participants said these gummies were the best sleep aid they’d ever tried. Give them a try and see for yourself how CBD and CBN combine to give you restful sleep.
