Hello all. I’m a former journalist, now full-time private chef, who's fascinated by the brain, nutrition and how the body works. I’ve used CBD regularly to manage stress and anxiety and to help me sleep (kinda came with the territory of being a chef). I set up Four Twentea, my CBD tea company, a few years ago with the aim to help others get the same benefits. So if you're curious about CBD, here’s what I’ve learnt and what you might want to know! I've linked some of the scientific articles for some bed-time reading, in case the CBD tea doesn't kick in straight away.

What Is CBD and How Does It Work in Your Body?

CBD (cannabidiol) is one of many naturally occurring compounds from the hemp plant. Unlike THC, it doesn’t produce a high. Instead, it gently supports your body's endocannabinoid system (ECS) - a complex signal network that helps regulate mood, sleep, appetite, pain, and stress.

Instead of binding to the receptors directly, CBD works indirectly around the system. It supports serotonin-related mood pathways, and slows the breakdown of your own beneficial ‘homemade’ cannabinoids (by inhibiting FAAH enzyme). This helps your internal signalling stay smoother and more stable.

When you take CBD, whether as oil, gummy or tea, it travels through your digestive system and is processed by your liver - where most of it is metabolised before reaching your bloodstream. As a result, only around 6% of an oral dose typically enters circulation. You can increase this absorption though by taking your CBD alongside some fats - so after a meal, or with some milk in your CBD tea. Also a good excuse for a biscuit. 

New developments in the production of CBD have helped - Four Twentea only uses nanoemulsified CBD. These tiny particles enhance absorption, allowing more CBD to enter your bloodstream, increasing its effectiveness and bioavailability.

What the Research Says about CBD: Potential Benefits

CBD has been shown to help with a variety of disorders and health problems, with the science still very current and emerging. The biggest benefits and those with the most data are to do with epilepsy and seizures, with pharmacies now offering patients high doses and seeing real results. Evidence is now out there for those that need help with anxiety, sleep problems and mild pain. I’ve listed several such trials and analysis here.

Anxiety Relief

While high-grade clinical trials on anxiety are still emerging, multiple studies suggest that well-formulated oral CBD can significantly reduce anxiety symptoms, especially in people with mild to moderate anxiety, without serious side effects.

A 2024 systematic review and meta-analysis of eight clinical trials (316 participants) found a large, statistically significant effect from CBD across anxiety disorders including GAD, SAD and PTSD .

Improved Sleep

One controlled study of 50 mg daily CBD over eight weeks in otherwise healthy individuals found significant improvement in sleep quality, along with enhanced natural killer immune cell function. These participants slept more deeply, felt more restored, and showed stronger immune markers compared to placebo.

Mild Pain & Inflammation

Laboratory and animal studies show that CBD suppresses inflammatory markers (like IL‑6 and TNF‑α) and reduces nerve pain signals, suggesting potential benefit for minor chronic discomfort. Human trials are still developing, but are promising.  Instead we can look to population surveys instead. One such study of 428 patients with arthritis reported that 83% experienced pain relief, 66% noted improved physical function, and 44% reported overall pain reduction after using ingestible CBD.

Epilepsy

Prescription-grade CBD (Epidiolex) has been rigorously studied in two of the most severe childhood-onset epilepsies. In one trial patients taking 10–20 mg/kg/day of CBD saw a drop in seizures by about 40–44%, vs 20% in placebo. Some became seizure-free entirely. It should be noted this is a very high dose and is strictly monitored, not available to the general public. I've included this section on epilepsy to show the science for CBD benefits is there.

How to Take CBD

Oils, Tinctures & Gummies

• Sublingual oils and tinctures allow absorption directly under the tongue giving a faster onset of effects.
• Capsules, gummies or edibles are slower but convenient, and give consistent doses.

CBD Tea and CBD Drinks

Quick to go through the digestive tract. Often mixed with other functional ingredients such as camomile or magnesium, the absorption is helped when taken after a meal (which includes fats) or with a splash of milk within the tea.

Look for nano-emulsified CBD (such as Four Twentea) which massively increases the surface area of the CBD. This allows for better uptake, aiding faster and more efficient absorption into the body (x 3-4 times better bioavailability).

What to Consider When Taking CBD

• CBD doesn’t cause a high—it’s legal, don’t be worried.
• It’s not a miracle cure - be wary of those ‘overselling’. Epilepsy evidence is solid; anxiety, sleep and mild pain data are encouraging - more research is needed and would be valued.
• Product quality varies. Many products are mislabelled or weak in CBD content. Always seek lab-certified brands (such as Four Twentea).
• Possible side effects include drowsiness, dry mouth, nausea, appetite change, and elevated liver enzymes - especially at high doses or when combined with other medications.
• Interactions matter. CBD is metabolised by liver enzymes (CYP450), so it can affect how other drugs are processed. Speak with a healthcare professional if you’re on medication, pregnant, or breastfeeding.
• Start low and go slow. Testing a small dose and monitoring your response over a few days is the safest place to begin.

Conclusion

Ingestible CBD, be it oils, gummies or tea, can gently support your body's natural balance. There is growing research into the benefits for anxiety, pain, sleep quality, and low-level inflammation. Effects vary by individual, dose, formulation and product quality—but many adults find it helpful as a calm, supportive addition to their wellness routines.

When I first tried CBD, I was burnt out, stressed and struggled to get to sleep. A drop or two before bed really helped, as part of a wider bedtime routine. It eased tension without making me feel groggy. Now taking CBD tea is a regular night-time wind down. Many friends and customers have sent photos of sleep apps and reviews to tell me how well it’s worked for them. I’d encourage you to give it a try, but be wary of anyone claiming it’s a miracle cure - the thing with CBD is you have to take it regularly and consistently at these doses to notice a change.

Why not try a gentle wellness experiment? A soothing CBD tea after dinner or at bedtime as part of your wind-down? Try tracking your mood and sleep over two weeks.