Melatonin or CBD for sleep: the difference and when to choose which

Melatonin is the better choice for sleep if you have trouble falling asleep or need to adjust to a time difference after long-distance travel (jet lag). CBD is the better choice if stress, nervousness or tension keeps you from falling asleep.

The difference between CBD and melatonin for sleep lies in how they work.

• Melatonin is a hormone that regulates the sleep cycle. Taken at a dose of 1 mg shortly before bedtime, it helps reduce the time it takes to fall asleep, as confirmed by an approved EU health claim.
• CBD oil (cannabidiol) is a substance from hemp, not a hormone, which studies associate with a feeling of calm and better perceived sleep quality.

On our farm in Liptov, we grow the hemp from which we make full spectrum CBD oils, but we also offer melatonin supplements. In this article, we compare both options, when to choose which, and what the studies say.

A quick summary of the key points:

• Taking 1 mg of melatonin shortly before bedtime helps reduce the time it takes to fall asleep.
• In Slovakia, melatonin is sold as a food supplement at 0.5 to 1 mg per serving; higher doses are classed as medicines.
• Research links CBD mainly with mental well-being and subjectively better sleep quality, but study results vary.
• According to the World Health Organization, CBD itself shows no potential for dependence.
• For both products, always follow the instructions and dosage on the packaging.

Melatonin vs. CBD oil: a comparison

	Melatonin	CBD oil
What it is	A hormone the body produces itself	A cannabinoid from hemp, not intoxicating
What it targets	Sleep timing, falling asleep	Stress and nervousness before bed, overall well-being
What is confirmed	Approved EU claim on reducing the time to fall asleep	Studies suggest an effect on well-being and perceived sleep quality
When to take	1 mg shortly before bedtime	According to the product instructions
Our formats	Gummies, capsules	Full spectrum CBD drops in 5 to 30% concentrations
Not suitable for	Children, pregnant and breastfeeding women	People under 18, pregnant and breastfeeding women

What is melatonin and how does it work?

Melatonin is a hormone produced by the pineal gland in the brain, mainly in the dark. It signals to the body that it is time to sleep and so helps regulate the sleep-wake cycle.

Its level changes over the course of the day. Melatonin levels start to rise shortly after dark, peak between 2 and 4 a.m. and fall during the second half of the night. Its production is suppressed by light, including artificial light such as that from a phone or TV screen.

In its statement on melatonin in food supplements, the Public Health Authority of the Slovak Republic describes it as a hormone involved in regulating the circadian rhythm. You can read more about its role in the body in our article Elixir of the night and the secrets of melatonin.

How do melatonin supplements work?

As a food supplement, melatonin is quickly absorbed into the bloodstream and acts in the brain in the same way as the melatonin the body makes itself. You can take it when:

• You have trouble falling asleep: According to a review on the role of melatonin in sleep, people with insomnia often have lower melatonin levels at night than people who sleep well.
• You have flown across several time zones: In this case, your internal clock is still set to home time. Melatonin helps alleviate the subjective feeling of jet lag after a long flight to another time zone.

Melatonin for sleep: what do the studies say?

Studies consistently show that people fall asleep faster after taking melatonin than after a placebo. The biggest difference was seen in people with a delayed sleep rhythm.

• Sleep Medicine Reviews, 2005 (17 studies, 284 people): after melatonin, participants fell asleep on average 4 minutes earlier than after a placebo.
• Journal of General Internal Medicine, 2005 (14 studies of people with sleep disorders): the time to fall asleep was reduced by an average of 11.7 minutes; by 7.2 minutes in people with insomnia, and by as much as 38.8 minutes in people with a delayed sleep rhythm who cannot fall asleep until late at night.
• Journal of Pineal Research, 2024 (26 randomised studies): melatonin shortened the time to fall asleep, more markedly in people with insomnia than in good sleepers. The timing of the dose also affected the result.

The European Food Safety Authority (EFSA) assessed the effect of melatonin on falling asleep, based on three meta-analyses of controlled studies in humans. In its scientific opinion, it concluded that melatonin demonstrably reduces the time it takes to fall asleep.

EFSA also determined that the lowest dose at which the effect was repeatedly confirmed in studies is 1 mg. The approved EU health claim is also linked to this dose.

Melatonin for sleep from Konopná farma Liptov

We offer melatonin in two forms: vegan gummies and capsules. Both are taken once a day.

• Our melatonin gummies contain 1 mg of melatonin in each gummy. They are made with pectin instead of gelatine, so they are also suitable for vegans and for people who do not like swallowing capsules.
• Melatonin capsules are vegetarian and contain L-glutamine in addition to melatonin. Take one capsule a day with plenty of water.

How to take melatonin for sleep

Take no more than 1 mg of melatonin shortly before bedtime. Do not exceed this daily dose.

Situation	Amount	When to take
Falling asleep takes too long	1 mg	Shortly before bedtime
Jet lag after flying across several time zones	At least 0.5 mg	Shortly before bedtime on the first day of travel and for a few days after arrival

Source: our own summary based on Regulation (EU) No 432/2012

Who should not take melatonin?

According to the US National Center for Complementary and Integrative Health (NCCIH), short-term use of melatonin is safe for most people, but there is not yet enough data on long-term use.

Our melatonin sleep supplements are not suitable for children or for pregnant and breastfeeding women. If you take any medication, ask your doctor about using melatonin.

CBD for sleep

CBD (cannabidiol) is a non-intoxicating substance from hemp. It does not act directly on sleep like melatonin. Studies associate it with a feeling of calm and better perceived sleep quality.

How does taking CBD oil affect sleep?

CBD is linked to sleep indirectly, through calming. It is not a sleep hormone like melatonin but a substance that acts on a system in the body linked to how we experience tension, our mood and sleep.

This system is called the endocannabinoid system. Put simply, it is a network of receptors involved in how we experience stress, tension and anxiety, our mood, and how we alternate between being awake and asleep.

Tension and sleep are closely linked. A 2025 review of studies confirms this, reporting that at least 60% of people with anxiety disorders also report sleep problems. That is why taking CBD oil is discussed more in terms of evening relaxation than sleep itself.

What do studies say about taking CBD for sleep?

In the largest study so far, almost 1,800 adults with poorer sleep took 15 mg of CBD a day for four weeks. Most of them reported noticeably better sleep, comparable to a group that took 5 mg of melatonin.

In an Australian study, people with insomnia took 150 mg of CBD for two weeks. They felt better mentally, and their sleep was more efficient as measured by a wristband, but they took just as long to fall asleep as with a placebo. A 2025 review of 29 studies also sees CBD’s potential mainly in anxiety and disrupted sleep.

CBD drops for sleep from Konopná farma Liptov

We make our CBD drops from certified EU-registered hemp varieties that we grow on our farm in Liptov without herbicides or pesticides. You can choose from 5 concentrations, 5%, 10%, 15%, 20% and 30%, and from two carriers: cold-pressed hemp oil or MCT oil. You can read more about the differences in our article CBD oil with hemp oil vs CBD oil with MCT: what is the difference.

One 10 ml bottle contains approximately 230 to 240 drops. These are full spectrum oils; we explain what that means in the article Full spectrum, broad spectrum and isolate: what is the difference.

What to know before taking CBD oil for sleep

• It is not a sleeping pill. CBD will not put you to sleep; it is better suited as part of a calm evening.
• Everyone reacts differently. We explain why in the article Why CBD doesn’t work for everyone.
• It is not addictive. According to the WHO assessment, CBD itself shows no potential for dependence.
• Be careful with medication. Consult your doctor and read our article Can I take CBD with other medications?
• The number of drops and how to use them are given in the instructions for each oil.

Conclusion: when to choose melatonin and when CBD oil for sleep?

If you are deciding between melatonin and CBD, it depends on what is keeping you from falling asleep. If you are tired in the evening but cannot fall asleep, or feel tired after a long flight to another time zone, try our melatonin gummies.

If evening stress or constantly thinking about work or personal worries makes it hard to fall asleep, we recommend trying our CBD drops.

Neither option, however, replaces the basics of good, quality sleep: a regular bedtime, a dark and quiet bedroom, and an evening without caffeine, alcohol and nicotine. In our article Quality sleep: how to fight insomnia, you will find tips on improving your sleep without supplements.

Frequently asked questions

Can I take melatonin and CBD together?

In a 2023 study, combining melatonin with cannabinoids did not work markedly better than melatonin alone. If you are considering the combination, especially while taking medication, consult your doctor.

Which is better for sleep, melatonin or CBD oil?

It depends on the cause. Melatonin helps reduce the time it takes to fall asleep when 1 mg is taken shortly before bedtime. Studies link CBD with a feeling of calm and relaxation, so people tend to choose it when stress makes it hard to fall asleep.

Is melatonin suitable for children?

Neither our melatonin gummies nor our capsules are suitable for children.

Can I drink alcohol or drive after taking melatonin?

Alcohol weakens the effect of melatonin on sleep. Melatonin can cause drowsiness, so do not drive after taking it until you know how it affects you.

Which CBD oil concentration should I choose for sleep?

A higher concentration means more CBD in each drop. As a general rule, if you are new to CBD, a lower concentration (5 to 10%) is suitable, and follow the instructions supplied with the oil. Read more in the article How to choose CBD oil.

Sources

• https://www.uvzsr.sk/web/uvz/melatonin-vo-vyzivovych-doplnkoch
• https://pubmed.ncbi.nlm.nih.gov/18020480/
• https://doi.org/10.1016/j.smrv.2004.06.004
• https://doi.org/10.1111/j.1525-1497.2005.0243.x
• https://doi.org/10.1111/jpi.12985
• https://doi.org/10.2903/j.efsa.2011.2241
• https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
• https://pmc.ncbi.nlm.nih.gov/articles/PMC12695116/
• https://doi.org/10.1080/27697061.2023.2203221
• https://pmc.ncbi.nlm.nih.gov/articles/PMC11063694/
• https://cdn.who.int/media/docs/default-source/controlled-substances/whocbdreportmay2018-2.pdf
• https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX:32012R0432