Should you be opting for CBD or melatonin for a night of uninterrupted sleep?

We plunge into the nitty-gritty of both contenders to find out if one actually surpasses the other

If you share a cordial relationship with sleep in today’s day and age, consider yourself amongst the blessed few. We aren’t saying this, the numbers are. In 2019, India was officially declared as the second-most sleep-deprived country, after Japan. “According to our data, nearly 22 per cent of urban children and 35 per cent of rural children are not getting enough sleep. The situation could be worse among adults,” Dr Ravi Gupta, associate professor of psychiatry at AIIMS Rishikesh toldThe Business Line. Another survey by Wakefit revealed that every one in every three Mumbai residents are insomniacs.If you think these abysmal statistics are recent developments, you’re mistaken. That 93 per cent of Indians are not getting enough sleep, was published in a Mint article back in 2014. In fact, during and after the pandemic, insomnia, coined as ‘coronasomnia’ became a burning concern. A Sleep Foundation Organisation report revealed that the number of people with any form of insomnia has increased 37 per cent from pre-pandemic levels. It’s crystal clear that Indians are facing a huge crisis when it comes to sleeping well, and this state of affairs has only worsened after the pandemic. 

This means that there are more and more startups in the sleep space today, to address the concerns that people face. From podcasts that claim to put you to bed to new pillows and bedding companies and supplements, there is a steady movement in the sleep industry. Again, data bears witness to this too. A Precedence Research report reveals that the global sleep aids market size, estimated at US$74.3 billion in 2021, is poised to reach around US$124.97 billion by 2030, at a CAGR (compound annual growth rate) of 5.95 per cent during the forecast period 2022 to 2030. However, besides the usual quilts, pillows and sleep-tech devices (think vibration devices and cooling headbands), sleep-regulating supplements have become popular recently. A GlobalNewsWire report mentions that the global melatonin market, valued at US$1.51 billion in 2021, is expected to reach a value of US$3.93 billion dollars by 2028. Simultaneously, the availability, and thereby consumption, of CBD (cannabidiol) has also hiked, considering it’s touted as melatonin’s natural counterpart. 

We ask experts from the sleep supplements industry to break down both CBD and melatonin and weigh in their opinion on which is the better of the two.

What does melatonin do for sleep?

“Melatonin is a hormone that the body produces naturally; its levels rise when it is dark outside so that the body becomes aware that it is night time and prepares you to fall asleep. Melatonin levels reduce in the morning, which causes wakefulness,” shares nutritionist Samreedhi Goel. 

According to Ananya Agarwal, CEO and founder of homegrown supplement brand Nyumi, melatonin helps regulate sleep-wake cycles. “Being exposed to light at night (via cell phones, TV, artificial lights), intake of caffeine, weight, age and stress levels are factors that impact the body’s natural ability to produce melatonin. So, taking melatonin orally to supplement the body’s natural production promotes relaxation and aids in sleep preparation, enhancing the quality of sleep. In addition to lengthening one’s sleep time, melatonin can also benefit those who frequently wake up during the night,” said the founder. On the efficacy of melatonin gummies, Agarwal shares, “We ran clinical trials with our melatonin gummies, where 100 per cent of participants fell asleep faster, 94 per cent slept more deeply and 100 per cent were less stressed, with regular consumption over 25 days.”

Melatonin is available over the counter in both supplement and tablet formats. Does the format affect the ingredient’s effectiveness? Not really, says Agarwal. “Clinically, they’re both equally effective—as long as they contain the right dose of melatonin or natural ingredients, are free of preservatives and are taken as directed.” According to her, in contrast to tablets which often feel like medication, gummies are much more enjoyable to consume. They help you relax better as there’s less apprehension around consuming a gummy versus taking a tablet.

Why is CBD so popular?

At the outset, CBD–or cannabidiol–doesn’t cause intoxication. “A prescription CBD doesn’t contain tetrahydrocannabinol (the main component that makes cannabis a psychoactive drug) so it is said that it does not induce a high,” explains Goel. She informs that CBD is usually prescribed for Parkinson’s disease, schizophrenia, diabetes, multiple sclerosis and anxiety. “This is because it helps calm the nervous system. It may help you relax enough to fall asleep; however, there isn’t much research available on its safety or benefits.”

“There is a limited but growing research on the positive effects of CBD, one of the 113-plus therapeutic cannabinoids present in the cannabis plant, and how it is beneficial for sleep disorders,” counters Yash Kotak, co-founder and director of Bombay Hemp Company (BOHECO). Letting us into the science behind CBD’s utility for better sleep, he explains, “CBD binds with the receptors present in the hypothalamus (a structure in the brain that controls the body) to help lower cortisol levels which reduces anxiety and further aids relaxation. This helps induce better sleep and works more effectively as compared to other sleep medicines such as melatonin or benzodiazepines/sedatives which may have other side-effects such as dose tolerance or grogginess.” CBD also reduces the amount of REM (rapid eye movement) sleep which is when the mind is dreaming, informs Kotak. He shares that deep sleep is different from REM sleep and is thought to be responsible for the most restorative sleep. “[Consuming] CBD reduces the amount of time spent in REM sleep; therefore, it increases the time spent in deep sleep.”

Who takes the trophy home?

Vasudha Rai, beauty editor and author of Glow: Indian Foods, Recipes and Rituals for Beauty, Inside and Out, has tried both melatonin and CBD to share her experience. “I keep having problems with sleep on and off. I think it all started when I had my hysterectomy some years back, which caused a hormonal imbalance. However, I properly started consuming CBD during the lockdown. [Taking] melatonin, on the other hand, is recent.” However, for Rai, through her personal experience with both, CBD helped her cop a more sound sleep when compared to melatonin. “CBD also gives me multiple benefits—it’s not just for better sleep. It helps me with chronic pain and inflammation as I am someone who works out regularly and is prone to aches even otherwise. The best part of CBD is that I wake up feeling like ‘Wow, the world is a great place!’ which I absolutely love,” says Rai, who prefers full-spectrum CBD for the many benefits it offers. 

Just like many other articles and primers, Rai also believes that melatonin is a better choice if you’re facing jet lag or are someone with erratic sleep schedules. For Goel, melatonin is a safer choice if the problem is chronic insomnia since it is not habit-forming. “I don’t usually recommend sleep aids but between the two, I would recommend melatonin. However, most doctors believe that if you keep taking melatonin daily, your body can actually decrease its natural supply so don’t make it a habit,” she warns. “The effectiveness of melatonin supplements can vary depending on the person’s sleep issues and other potential contributing factors. It’s critical to pinpoint the underlying causes of your sleep problems, which may include stress, anxiety, depression, sleep apnea or other medical conditions,” says Agarwal.

“Treatment regimens are designed based on individual physiologies,” says Kotak. “Often, sleep disorders may be a result of a sudden change in lifestyle such as work stress and can be resolved by making minor adjustments to one’s daily routine. But when these issues get chronic and persist despite making these tweaks, CBD presents a safe, effective and natural alternative to other medical solutions available. It does not cause dose dependency/tolerance and has negligible side-effects. When used synergistically with other Ayurvedic herbs—as you may find in our product Sleep which contains Tagar (Valerian Root) Extract, Jatamansi (Spikenard Root) Extract and Musta (Nut Grass) to deliver an added calming effect—CBD may aid with restful and deep sleep. Under an Ayurvedic medical practitioner’s guidance, it may also help regulate the sleep cycle.”

While consuming melatonin gummies requires no prescription, some guidance while embarking on the journey of CBD is a wise idea. BOHECO, along with working with a wide network of external medical practitioners, also has in-house doctors that work with its patient community to handhold them through their therapies. As far as the consumption of CBD is concerned, “oral consumption of CBD through sublingual tinctures or capsules is the best way to partake in its benefits for better sleep,” recommends Kotak. “About six drops of the Peace oil from BOHECO was prescribed to me that I consume sublingually; I place it under the tongue and hold it there for about a minute and then just ingest it,” shares Rai.  

Goel also lists down dietary and lifestyle tweaks that you could give a shot at—avoid high-sugar foods after 5 pm, use the evening hours to relax, exercise in the morning and meditate for some time during the day. “You can also try consuming milk with half a teaspoon of nutmeg powder as it induces sleep,” she says.

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