Cannabinol (CBN) is a naturally-occurring cannabinoid in the hemp plant that’s become a popular sleep supplement.
It’s more relaxing and sedative than cannabidiol (CBD), but it’s only roughly one-fourth as psychoactive as tetrahydrocannabinol (THC).
Because it strikes this balance of being relaxing without being overwhelming, many people find CBN helps them sleep better and wake up refreshed (rather than groggy) the next day, and research backs this up, too [1].
But how much CBN should you take for sleep, and what’s the best way to supplement with it to get the best results?
In this article, we provide CBN dosage recommendations based on our experience helping 1000s of customers find their perfect dose.
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How Much CBN Should You Take for Sleep?
While the right CBN dosage for sleep varies for everyone, we generally recommend you start by taking 10-20mg of CBN each night, then gradually adjusting until you achieve the best effects.
This dose is enough to promote relaxation and mild sedation, but not so much that you become overwhelmed.
Finding the best CBN dosage
The best CBN dosage for your situation will depend on a number of factors, including why you’re using it (if for reasons other than sleep), body weight, symptom severity, and your unique body chemistry and tolerance to cannabinoids.
It’s also true that there aren’t a lot of studies on CBN for sleep yet, so scientists haven’t pinpointed a standardized dosage.
That said, CBN is completely safe to use, and by starting with a smaller dose of 10-20mg per night and then gradually adjusting from there, you’ll be able to find a dosage that helps you relax at night and wake up refreshed the next day.
CBN dosage strength
Based on why you’re taking CBN and your natural tolerance to cannabis/hemp, you might decide to start with a lower- or higher-strength dosage than the benchmark we provided, which is for sleep and based on the middle formula.
You can calculate your dosage using one of the following formulas:
- Low-Strength: (0.05) x (your body weight in lbs.) = your daily CBN dosage in mg.
- Medium-Strength: (0.1) x (your body weight in lbs.) = your daily CBN dosage in mg.
- High-Strength: (0.2) x (your body weight in lbs.) = your daily CBN dosage in mg.
CBN dosage by use
While people most commonly take CBN for sleep, it also has other benefits. Here are the estimated dosages and strengths we recommend based on use:
- CBN Dosage for Sleep: 10-20mg per night / medium-strength
- CBN Dosage for Anxiety: 5-10mg per day / low-strength
- CBN Dosage for Pain: 10-20mg per day / medium-strength
How to Dose CBN for Sleep: Usage Tips
With benchmarks and formulas in mind, here are a few tips to help you find your perfect CBN dosage for sleep.
Find your perfect dose
Start by taking 10-20mg CBN nightly, and then adjust up or down based on how you feel. If the effects aren’t strong enough, add 3-5mg to your dose nightly until you achieve the effect strength you need.
If the effects are too strong and you feel more psychoactive effects than you want, consider going down to a dosage of 5mg CBN (or 10-15mg if you started at 20mg) per night and examining how you feel then.
Time your doses carefully
Based on the type of CBN product you’re taking, you’ll need to time when you take the CBN so the effects kick in just as you want to fall asleep.
CBN oil takes 10-15 minutes to kick in if you take it sublingually (or under the tongue), while CBN gummies take 45 minutes to 1 hour to kick in.
Be consistent
Finding the right initial CBN dosage is the first step, but staying consistent with your doses is perhaps the most important part of the equation.
Take your dose for a few days before adjusting, and once you find your ideal CBN dosage, commit to taking it every night so the benefits will be consistent.
Consistent dosing allows your body to get used to the CBN, which will contribute to its therapeutic benefits.
CBN Dosage Chart
CBN Dosage Calculator
- In the top field, enter your body weight in pounds (lbs.)
- In the bottom field, select your CBN dosage strength based on your condition or use
- Click the calculate button to determine your daily CBD dosage
Benefits of CBN for Sleep
CBN has relaxing, sedative properties which allow it to directly promote better sleep. However, it also helps with sleep by addressing many of the things that inhibit it in the first place.
CBN promotes physical relaxation & comfort
Physical discomfort is a common reason people struggle to sleep, and research suggests CBN may address this discomfort and promote relaxation.
A 2016 study from University of Massachusetts researchers found CBN may have anti-inflammatory properties [2].
A 2021 study by researchers in Brazil found that CBN interacts with the CB2 receptors in the endocannabinoid system, which are capable of inhibiting pain and inflammation sensations [3].
CBN may address anxiety & stress
Stress and anxiety – particularly at night – are major reasons why many people struggle to get to sleep on time consistently.
New research suggests CBN may have stress-reducing properties, although more studies on this particular benefit of CBN are needed [4].
By addressing anxiety and stress, CBN may help you get into a more relaxed headspace and, ultimately, fall asleep.
CBN may provide a natural alternative to traditional supplements
Melatonin is one of the most common sleep supplements, but it’s not without its downsides. It does help you sleep, but it also frequently causes next-day grogginess.
While melatonin supplements trick your body into thinking it’s time to sleep, CBN works by addressing the issues that are actually holding you back from sleep – physical discomfort, anxiety, and so on.
CBN doesn’t cause next-day grogginess, either. This means it might be able to replace melatonin supplements, if you’re currently taking them.
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How to Shop CBN Products for Sleep
If you’re ready to give CBN a try, here are a few tips for buying products to ensure you’re getting the best quality:
Choose full-spectrum CBN products
CBN works best when it’s combined with other naturally-occurring cannabinoids, such as CBD and THC.
Because of this, always choose products that are either made with full-spectrum CBN extract, or that intentionally combine other cannabinoids with it in various ratios:
Here’s a bit about how CBN works when combined with other cannabinoids:
- Taking CBN and CBD together may promote a less-inebriating relaxing effect, as CBD can balance the mildly-psychoactive properties of CBN while adding to its calming effects.
- Taking CBN and THC together for sleep may promote stronger physically-relaxing effects, making this combination beneficial if you’re using CBN for physical discomfort (or struggle to sleep because of it).
Choose a potency that’s right for you
Based on the CBN dosage that you’ve identified, choose a CBN product that will make it easy to measure and take this dose nightly. Keeping things simple is the key to sticking to your routine and reaping the rewards of it.
For instance, gummies with 20mg CBN per piece are perfect if you’re taking 10-20mg CBN per night, because you can simply take half of a gummy or one full gummy.
Check lab reports
Reputable brands will have their products lab tested by a 3rd-party company to verify potency and safety.
Check the lab report for a product before you buy it to ensure it contains the amount of CBN it claims to, and that it doesn’t have any heavy metal contaminants or pesticides.
If a company doesn’t lab test its products, don’t buy from them. Lab testing is the only way you can be sure that a product is potent and safe.
Conclusion: Finding Your Perfect Dose of CBN
Our best advice when finding your perfect dosage of CBN is to start slow, and then make small changes and observe how you feel.
By following this advice, you’ll be able to sleep better at night and find an alternative to melatonin that provides the same benefits, but with far fewer downsides.
And remember that it will be different for everyone – our customers have reported their perfect dosage to be anywhere from 5mg to over 100mg a night. The key is to get started and listen to your body as you go.
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CBN Dosage: Frequently Asked Questions
Here are some questions our customers frequently ask us about CBN dosage:
What is CBN good for?
While CBN is most commonly used for sleep, it also has benefits for physical discomfort, stress, and anxiety. Given that it’s slightly sedative, we recommend it mostly for evening use, but it’s a very multifaceted cannabinoid.
How much CBN should you take?
Generally, we recommend you start by taking 10-20mg of CBN each night for restful sleep.
How long does it take CBN to kick in?
The effects of CBN will kick in within 10-15 minutes if you take CBN oil, while CBN gummies take 45 minutes to 1 hour to kick in.
How long does CBN last?
After kicking in, the effects of CBN will typically last for 4 to 8 hours, with the effect peak around 2-4 hours.
Can you take too much CBN?
Yes, you can take too much CBN. While you can’t “overdose” on CBN and it doesn’t have the potential to be fatal, taking too much CBN may create side effects such as nausea or excessive drowsiness.
What’s the best CBN dosage for dogs?
While there isn’t much research on CBN for dogs, it does have potential benefits for promoting better sleep in pets. Given CBN is slightly psychoactive, it’s best to start with a very small dose of 2-3mg per day, then assess your dog’s behavior and adjust accordingly.
Sources
[1] Yoshida, H et al. “Synthesis and pharmacological effects in mice of halogenated cannabinol derivatives.” Chemical & pharmaceutical bulletin vol. 43,2 (1995): 335-7. doi:10.1248/cpb.43.335
[2] Zurier, Robert B, and Sumner H Burstein. “Cannabinoids, inflammation, and fibrosis.” FASEB journal : official publication of the Federation of American Societies for Experimental Biology vol. 30,11 (2016): 3682-3689. doi:10.1096/fj.201600646R
[3] Campos, Raquel Maria P et al. “Cannabinoid Therapeutics in Chronic Neuropathic Pain: From Animal Research to Human Treatment.” Frontiers in physiology vol. 12 785176. 30 Nov. 2021, doi:10.3389/fphys.2021.785176
[4] Kolobaric A, Saleska J, Hewlings SJ, Bryant C, Colwell CS, D’Adamo CR, Chen J, Pauli EK. A Randomized, Double-Blind, Placebo-Controlled Trial to Assess the Effectiveness and Safety of Melatonin and Three Formulations of Floraworks Proprietary TruCBN™ for Improving Sleep. Pharmaceuticals (Basel). 2024 Jul 24;17(8):977. doi: 10.3390/ph17080977. PMID: 39204082; PMCID: PMC11357382.
