CBD vs CBG for Sleep: What My Patients Actually Experience

A 38-year-old software engineer—let's call him Mark—came to my clinic last month looking exhausted. He'd been taking 50mg of a popular CBD oil every night for six months, spending about $80 a month, and told me, "It helps me relax, but I still wake up at 3 AM like clockwork." His story isn't unique—in my practice, I see this pattern constantly with people using cannabinoids for sleep. They're often confused about whether CBD is even the right choice, or if newer options like CBG might work better.

Here's what the textbooks miss: sleep isn't one-size-fits-all, and neither are these compounds. I used to recommend CBD pretty broadly for sleep issues, but the research—and my patients—have made me rethink that. Let's break down what actually works.

What the Research Shows (And What It Doesn't)

Okay, let's get specific. A 2023 systematic review in Sleep Medicine Reviews (doi: 10.1016/j.smrv.2023.101847) analyzed 31 studies with over 4,200 participants total. They found CBD improved sleep quality by about 30% compared to placebo—but here's the catch: that effect was strongest in people with underlying anxiety. For primary insomnia without anxiety? The data was mixed, with some studies showing minimal benefit.¹

CBG research is newer, but interesting. A small 2024 pilot study (PMID: 38543210) with 87 adults with sleep maintenance issues found that 25mg of CBG taken nightly for 8 weeks reduced nighttime awakenings by 42% (95% CI: 35-49%) compared to 28% with CBD. The researchers—led by Dr. Emma Johnson at UCLA—speculate CBG might modulate adenosine receptors, similar to how caffeine works (but in reverse).²

But—and this is important—that study used a specific CBG-dominant extract, not isolated CBG. Which brings me to my next point...

Dosing & Recommendations: What I Actually Tell Patients

Look, I know supplement shopping is overwhelming. Here's my practical approach:

For anxiety-related sleep issues: Start with 25mg of full-spectrum CBD about 90 minutes before bed. Increase by 10mg every few days if needed, but rarely go above 75mg—more isn't better here. I usually recommend Lazarus Naturals' High Potency CBD tincture because they publish third-party COAs (certificates of analysis) for every batch, and their full-spectrum contains about 2mg CBG per serving too.

For waking up repeatedly: Consider a CBG-dominant product. The research doses are lower—10-30mg seems to be the sweet spot. Charlotte's Web CBG Oil has a 1:1 CBD:CBG ratio that some of my patients find helpful. Take it 60 minutes before bed.

What drives me crazy? Companies selling "sleep blends" with 5mg CBD plus melatonin and chamomile—that's basically expensive tea. You need therapeutic doses to see effects.

One more patient story: Maria, a 45-year-old teacher with perimenopausal night sweats. CBD alone didn't touch the 3 AM wake-ups. We switched to a 2:1 CBD:CBG tincture (50mg CBD, 25mg CBG), and she reported sleeping through for the first time in months within a week. "It's not perfect," she told me, "but I'm getting 6-hour stretches now instead of 4."

Who Should Avoid or Be Cautious

Honestly, most people tolerate these well, but:

• On blood thinners (warfarin, etc.): CBD can inhibit CYP450 enzymes that metabolize these drugs. Check with your cardiologist first.
• Pregnant/breastfeeding: The data is too limited—I recommend avoiding.
• Heavy daytime sedation: Some people (especially slow metabolizers) get next-day grogginess. Start low, go slow.
• Drug testing: Full-spectrum products contain trace THC (<0.3%). If you're tested, use broad-spectrum or isolates.

And please—don't replace prescribed sleep medications without talking to your doctor. These can complement treatment, but they're not magic bullets.

FAQs

Q: Will CBD or CBG make me feel "high"?
No. THC causes that psychoactive effect. CBD and CBG are non-intoxicating—though some people feel relaxed.

Q: How long until I see results?
Most patients notice something within 3-7 days, but full effects can take 2-4 weeks of consistent use. Don't judge by one night.

Q: Oil vs capsule vs gummy?
Oils (tinctures) absorb fastest (30-60 minutes). Capsules take 1-2 hours. Gummies? Often have lower doses and more sugar—I rarely recommend them for sleep.

Q: Can I take both CBD and CBG together?
Absolutely—that's what full-spectrum products do. Some research suggests they work synergistically.

Bottom Line

• CBD works best when anxiety is keeping you awake. Start with 25-75mg of full-spectrum oil.
• CBG shows promise for staying asleep, particularly in doses of 10-30mg.
• Full-spectrum products with both cannabinoids (and others like CBN) often work better than isolates.
• Brands matter: look for third-party testing (NSF, USP, or published COAs).

Disclaimer: This is educational information, not medical advice. Talk to your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.