Most adults start with 25–50mg of CBD for sleep, but the best dose depends on your body, sleep goals, and delivery method. Oils act fast, topicals ease tension, and gummies last longer. Here are the core principles for those new to CBD:
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Start with 10–20mg at least 30–60 minutes before bed.
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Stick with that dose for 3–5 nights before adjusting.
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If you're still not sleeping well, increase by 5–10mg at a time.
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Most people find relief in the 25–50mg range.
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Sometimes you may need up to 100-160mg for more stubborn sleep issues.
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Use consistently every night, not only when sleep is bad.
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Track how you feel the next day. Grogginess might mean too much.
As someone who’s spent years fine-tuning SleepCreme to help people sleep without pills, I’ve seen what works and what doesn’t.
So, are you ready to stop guessing? Let’s dive in.
Factors That Affect Your CBD Dosage
There’s no universal chart that tells you exactly what will work, and that’s how your body operates. The following factors are what matter most.
#1. Body Weight and Metabolism
This is the most straightforward starting point. Bigger bodies typically require more CBD. A good rule of thumb is to take 1–6mg per 10 pounds of body weight. So if you’re 150 pounds, your target range might be 15 to 90mg.
Also, if your body burns through things quickly, CBD may wear off faster. If it’s slower (which happens as we age), a smaller dose might carry you through the night.
#2. Tolerance and Sensitivity
There are folks who sleep like a rock on 20mg. I’ve also met customers who need 150mg to feel their eyelids get heavy. That’s often a sign of tolerance, especially if you’ve been using CBD regularly for a while. Your body might adapt, and you might need more.
That said, some people actually need less overtime. It is because their endocannabinoid system has finally found some balance. If CBD worked for you before and doesn’t anymore, try cycling your dose or taking a short break.
#3. Delivery Method
You can’t compare 25mg of a gummy to 25mg of a topical or tincture. They absorb differently.
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Oils and tinctures work fast (20–30 minutes), but may wear off quicker. Great if falling asleep is the issue.
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Gummies and capsules take longer to kick in (45–90 minutes) but last through the night.
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Topicals (like SleepCreme) are best for people with nerve discomfort, joint strain, or stress held in the body. Read more in the next section.
#4. Issue Keeping You Awake
Your reason for sleeplessness plays a big role in dosage. Are you mentally wired or physically uncomfortable?
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Mental stress may go away with lower doses (25–40mg).
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Physical discomfort or hormonal issues may need more.
#5. Your Sleep Goal
Not all sleep problems are the same:
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Trouble falling asleep? Go with fast-acting formats like oil or a topical.
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Trouble staying asleep? Edibles or higher-dose topicals may last longer.
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Want to cover both? It’s usually fine to combine a topical with a low-dose gummy.
#6. Other Medications or Supplements
CBD is generally safe, but it can interact with some medications, like blood thinners, antidepressants, and sedatives. That’s why I always recommend checking with your doctor if you’re already on a prescription.
Some of our customers use CBD to transition off sleep aids like Ambien or melatonin. But again, that needs to be slow, steady, and intentional.
#7. Lifestyle and Sleep Hygiene
If you’re sipping wine at 9 p.m. and doomscrolling in bed, no amount of CBD is going to save your sleep. CBD works best when paired with a calm, consistent wind-down routine. So:
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Set a regular bedtime.
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Dim the lights.
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Shut down screens.
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And if you can, build a little ritual. Massage SleepCreme into your pulse points. Stretch. Breathe. Let your body know it’s time to shift into rest mode.
CBD Dosage by Format
Many people assume 25mg is 25mg, no matter the format. It’s not. Your body absorbs and responds to oils, edibles, and topicals in completely different ways. Here’s how to think about dosing depending on what you’re using.
Oils
CBD oils and tinctures are my go-to recommendation for folks who want precision and fast relief. You put them under your tongue, hold for 30 seconds, and let them absorb directly into your bloodstream.
Most droppers deliver 1ml, which typically contains 20–33mg depending on the concentration. A good starter dose is half a dropper (10–15mg), especially if you’re sensitive. You can scale up night by night until you find that click.
The benefit here is that you can dial in your dose down to the drop. If falling asleep is your main issue, oils are a solid choice.
Gummies
CBD gummies are convenient and tasty, but they’re a slow burn. Since they go through your digestive system, it can take 45 to 90 minutes to feel anything. That delay makes people think they didn’t take enough… so they pop another. Don’t do that.
Start with one 25mg gummy. Give it a full night before changing anything. If you’re waking up in the middle of the night, that’s when you might need to bump it to 40 or 50mg.
Capsules
Capsules are basically gummies without the sugar. Same delayed onset, same long-lasting effect. They’re great if you like a routine.
Most capsules come in 25–30mg doses. If you’re new, that’s a fine place to start. But don’t expect magic on night one. Give it 3–5 nights to settle into your system.
Where capsules fall short is their adjustability. You can’t break a pill in half easily. So if you need micro-tweaks, oils might be better.
Topicals
Topicals work through the skin, not your stomach. You apply it to pulse points or areas of tension, like your back or legs.
The dose is not measured in milligrams but in coverage. A pea-sized amount on each wrist is plenty for many people. You can layer more if you’ve got nerve discomfort or muscle tightness keeping you up.
How to Tell If Your CBD Dose Is Working
The first question I ask anytime I hear this question is, What were you expecting it to do?
That's because if you’re waiting for a knockout punch or instant lights-out moment, you’re going to be disappointed. CBD supports your body in doing what it’s meant to do.
So, what are the signs that CBD is working?
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You feel calmer, not sleepy, but like the volume knob on your nervous system turned down.
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Your thoughts get quieter, less racy.
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Your body feels heavy, or your eyelids start to droop.
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You fall asleep without noticing when it happened.
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You stay asleep longer without tossing and turning.
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You wake up feeling rested.
Sometimes, the best sign that CBD worked is forgetting you even had trouble falling asleep.
What If I Don’t Feel Sleepy?
That’s okay. It might mean you need to tweak your timing, your dose, or your format.
If it’s been 90 minutes and you’re still wide awake:
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Check your routine. Did you take it with caffeine or after scrolling on your phone for an hour?
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Evaluate your dose. You might be under-dosing, especially if you're over 180 lbs or have a high-stress lifestyle.
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Try layering. A topical like SleepCreme plus a low-dose gummy can be a powerful combo when used thoughtfully.
What If It Worked Once, But Not Again?
You’re not imagining it. That happens. The first few times, your system might be more responsive. But if you’re inconsistent or the root cause of your sleep changes, your results might too.
Try sticking with one dose and format for a full week before making changes. Consistency gives you clearer feedback and clearer sleep.
What If I Wake Up in the Middle of the Night?
Middle-of-the-night wakeups can mean a few things:
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Your dose was too low to last all night.
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Your delivery method wore off (common with oils).
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You’re dealing with cortisol spikes or blood sugar swings.
This is where higher-dose gummies or longer-acting topicals like SleepCreme can help. Some users apply a bit more SleepCreme to their wrists at 3am and fall back asleep within minutes.
Side Effects of Higher CBD Doses
CBD is generally very well-tolerated. That’s one of the reasons I got into this space to begin with. I wanted a sleep solution that wasn’t a pill, didn’t mess with your hormones, and didn’t leave you feeling like a zombie the next day. But like anything, dosing matters. And while side effects are rare, they can show up if you’re new or taking more than your body needs.
Side Effects from Low Doses
Even at low doses (10–25mg), some people report:
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Feeling more awake than sleepy. This happens if CBD activates your endocannabinoid system instead of calming it. Timing can fix this.
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A jittery or restless feeling. This is rare but may occur in very sensitive individuals. It usually resolves with either a smaller dose or a shift to a topical.
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Dry mouth or slight nausea, tied to how your liver processes CBD if taken orally.
Side Effects of Higher CBD Doses
Here’s what might happen if you go too high:
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Grogginess in the morning. This is the #1 side effect I hear about. It’s more common if you use oils or edibles close to bedtime.
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Dizziness or fatigue, often from blood pressure dropping slightly during the night.
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Upset stomach or diarrhea, usually when taking very high doses (200mg+), or from poor-quality products with fillers.
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Feeling off the next day. This is rare with topicals like SleepCreme, but common with oral forms when people don’t track their total intake.
Find Your CBD Sleep Sweet Spot
There’s no such thing as a perfect, universal CBD dose. Some folks find their rhythm at 25mg. Others need 100mg to feel a shift. And a lucky few swipe on a bit of topical cream and drift off like it’s nothing. That’s the beauty, and the challenge, of working with CBD.
Here’s the best advice I can give you:
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Start small.
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Stick to one form at a time.
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Track how you feel over a full week.
Don’t rush the process. Your sleep didn’t get disrupted overnight, and it won’t get fixed overnight either.
Most of all, be kind to yourself. Struggling with sleep can feel lonely, frustrating, and exhausting. But the fact that you’re here, reading this, trying something different? That means you haven’t given up on better rest.
Ready to Try CBD for Sleep? Start with SleepCreme
It’s a topical CBD cream designed for people who want to rest better without drowsy side effects, melatonin, or complicated routines.
You apply it directly to your wrists, neck, or feet about 30 minutes before bed. The CBD absorbs through your skin and goes to work calming your nervous system—no digestion, no THC, and no next-day fog.
This is simple, clean, and built for people who’ve already tried the usual stuff and walked away frustrated.
You can start with SleepCreme PRO or try one of our other formulas depending on your sleep challenges.
