CBD works best when it fits into habits you already have. You don’t need a complicated routine, just a few spots in your day where a dose makes sense. Here are the five we suggest most often, along with what the research actually says.
1. Start your day with CBD oil
A dropper of oil under the tongue in the morning is the simplest way to take CBD, and it’s how a lot of people start. About 26% of Americans reported using CBD in 2022, and relaxation and stress relief were the most common reasons given (Cross River Therapy).
Hold the oil under your tongue for about 60 seconds before swallowing. The tissue there absorbs CBD faster than your stomach does, so you feel the effects sooner. If the taste puts you off, and for some people it really does, stir it into coffee or a smoothie instead. You lose a little of the fast absorption but you’ll actually take it every day, which matters more.
2. Add CBD to your meals
Edibles are the easy, low-key option. You can buy CBD-infused foods or just add oil to things you already make, like salad dressing or baked goods. There’s a reason this category keeps growing; CBD sales were projected to hit $20 billion by 2024 (Ambitions ABA Therapy).
Anything you eat takes longer to kick in than oil under the tongue, but the effects also last longer, which makes edibles a good fit when you want steady support through the day. Start with a low dose until you know how they hit you. Edibles sneak up on people.
3. Try CBD in your skincare
CBD has anti-inflammatory properties, which is why it keeps showing up in creams and serums. A study in the Journal of the American Academy of Dermatology suggested CBD-infused creams may help protect against sun damage and could reduce skin cancer risk (Allure).
Topicals work where you put them, so they’re the right choice for a specific patch of irritated or sore skin rather than whole-body effects. Do a patch test on your inner arm first to rule out a reaction.
4. Wind down with a CBD drink
An evening CBD tea, or a few drops of oil in whatever warm drink you like, can help you settle in for the night. Harvard Health notes that CBD may help with both falling asleep and staying asleep, partly by taking the edge off anxiety and chronic pain, two of the biggest sleep wreckers.
It pairs well with whatever else helps you unwind, whether that’s reading, stretching, or just putting the phone in another room.
5. Use CBD for post-workout recovery
Plenty of athletes and gym regulars now use CBD after training. Studies suggest it may reduce inflammation and ease muscle soreness (Harvard Health). CBD interacts with your body’s endocannabinoid system, which helps regulate pain and inflammation.
Rub a CBD balm into sore muscles, or take a capsule after exercise if you’d rather cover everything at once. If you train seriously or take other medications, run it by your doctor first.
A few things to keep in mind
Start low and adjust based on how your body responds. Buy products that come with a Certificate of Analysis (COA) so you know what’s actually in the bottle. And if you have a health condition or take other medications, talk to your doctor before adding CBD.
None of this has to happen all at once. Pick one spot in your day, try it for a couple of weeks, and see what changes.