CBD sleep beverages have become a popular option for people who want to wind down without traditional sleep medications. As with any wellness product, though, it’s important for consumers to understand potential side effects and limitations, not just the benefits.

These drinks typically contain cannabidiol (CBD), often combined with calming ingredients such as melatonin, L-theanine, magnesium, or herbal extracts like chamomile and valerian root. CBD itself is generally considered to have a good safety profile, with the World Health Organization noting that CBD is “generally well tolerated” and has no evidence of abuse or dependence potential in humans. However, “safe” doesn’t mean completely free of side effects or risks.

The most commonly reported side effects of CBD include drowsiness, dry mouth, diarrhea, changes in appetite, and fatigue, especially at higher doses. In the context of a sleep beverage, drowsiness is often the goal—but it can become a problem if a consumer underestimates how sleepy they will feel and plans to drive, operate machinery, or stay highly alert. Some studies have also found that CBD can cause gastrointestinal upset and changes in liver enzymes at higher doses, particularly when taken with certain prescription medications such as anti-seizure drugs and blood thinners. Because CBD can interact with the same liver enzyme system (CYP450) that metabolizes many medications, healthcare providers often recommend that consumers talk to a doctor or pharmacist before adding CBD to their routine if they are on regular prescriptions.

Another consideration is next-day grogginess. Sleep drinks often combine CBD with melatonin or other sedating ingredients. While this combination may help some people fall asleep faster, it can also lead to feeling “hungover” or sluggish the next morning, especially if the dose is too high or taken too late at night. Consumers who are sensitive to melatonin or sedating herbs may notice more pronounced effects.

Quality and labeling also play a big role in side effects. Research has shown that some CBD products are inaccurately labeled, with more or less CBD than advertised, or even traces of THC. In a sleep drink, unexpected THC content could lead to psychoactive effects such as anxiety, impaired coordination, or changes in perception in THC-sensitive individuals. Choosing products that provide third-party lab testing, clear ingredient lists, and batch information helps reduce this risk.

There are also special populations who should be more cautious. Pregnant or breastfeeding individuals are generally advised to avoid CBD because there is not enough high-quality research to confirm safety in these groups. People with existing liver disease, serious medical conditions, or those taking multiple medications should only use CBD under medical supervision. In older adults, added drowsiness may increase the risk of falls, especially when combined with other sedating drugs.

Overall, CBD sleep beverages may be a reasonable option for some adults seeking a gentler alternative to traditional sleep aids, but they are not side-effect-free. Starting with a low dose, checking for potential drug interactions, choosing reputable brands, and monitoring how the body responds are key consumer steps. A non-bias, informed approach—paired with guidance from a healthcare professional—helps ensure that these drinks are used as safely and effectively as possible.