Caroline Westoll

Nutritional Therapist, Iridologist

& Access Consciousness Bars Practitioner

Telephone 0787 6757339 | Email


Nutrition & Wellbeing Practitioner

BSc Nut Med, Dip Irid

Clean Living Blog




By Caroline Westoll, Aug 15 2018 11:52AM

It’s true, the saying, that you can have too much of a good thing. We can often get caught up in the mundane routine of day to day life and this can apply to how much CBD oil we are taking on a daily basis. We humans are not designed to be the same 24/7, we do, no matter how hard society tries to thwart it, respond to the rhythms of nature on a monthly and seasonal basis. If you think of who you are today, you are not the same person you were at the same time 10 years ago. We are constantly in flux and need to tune into these changes. This flux applies to how you take CBD oil, as much as anything else.

According to the World Health Organisation1 CBD oil consumption is safe - as long as you are not on certain pharmaceutical medications (2) with no adverse reactions in humans, and has many health-giving properties (3), we all have our own individual biological tolerance to what dosage works best for us and it can vary from day to day and week to week.

It’s good to start with a small dosage of a high-quality CBD oil like Spirit of Hemp, one to two drops at night is good, and then slowly work up to increase the dose to a second dose in the mornings, as your innate cellular cannabinoid receptors are awoken and start to function. You can then increase the number of drops you take sublingually at night/in the morning depending on the ameliorative effect it has on your symptoms. Some people do best on 4 doses per day. Many people find small doses more often work better than 1-2 doses per day.

However, after a while, the body can get used to the daily intake of CBD oil and so our tolerance levels change. Rather than take a larger dose to get the same results as the initial small dose. This is the time that the body may require a smaller dose to help manage symptoms or that actually a break is needed for a few days.

If you have been using the CBD oil for 4-6 months with success the dose you have been using may begin to lose its effects. In this case, you do NOT need to increase the dose, it’s time to consider a CBD oil break in order to reset your tolerance. It’s advisable to take a break for approximately 7 days. Signs that you need to re-evaluate your dosage may include: a breakthrough of your original symptoms (4), tiredness (5), (6), feeling jittery or being wakeful at bedtime (5),(6).

It is important to note that this is not the case with all people and many people experience continued success with the same dose indefinitely and no breaks.

At the end of the day, there are no known negative side effects of consuming CBD oil1, you just need to make sure that you are in tune with which dose is right for you. If you would like to have some guidance as to how to work out your individual dose please get in touch with Caroline Westoll.

N.B. as with any supplements please seek advice from a professional health practitioner or your doctor if you are already taking medication to prevent any adverse interactions.



2Ujváry I,* & Hanuš L. (2016) Human Metabolites of Cannabidiol: A Review on Their Formation, Biological Activity, and Relevance in Therapy Cannabis Cannabinoid Res. 2016; 1(1): 90–101.

3 Iffland K. & Grotenhermen F. (2017) An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies Cannabis Cannabinoid Res. 2(1): 139–154.


5 Chagas MH, Crippa JA, Zuardi AW, Hallak JE, Machado-de-Sousa JP, Hirotsu C, Maia L, Tufik S, Andersen ML (2013) Effects of acute systemic administration of cannabidiol on sleep-wake cycle in rats. J Psychopharmacol. Mar;27(3):312-6.

6 Murillo-Rodríguez E1, Millán-Aldaco D, Palomero-Rivero M, Mechoulam R, Drucker-Colín R. (2006) Cannabidiol, a constituent of Cannabis sativa, modulates sleep in rats. FEBS Lett. Aug 7;580(18):4337-45.

By Caroline Westoll, Aug 15 2018 11:48AM

Sleep is something we do for approximately 1/3 of our lives. It’s an important time that the body needs to recharge, repair and regenerate ready for our busy, waking hours. As we all know, lack of sleep can have a massive impact on our mental and physical state, one bad night can have a negative knock on effect for days after. In this day and age, it’s common for one bad night to roll into two bad nights, a week of bad sleep, months and even years of not so restful nights. There are lots of factors like work pressures, shift work, a snoring partner, small children, health issues, menopause, needing to pee, etc that interrupt our sleep, and it’s very easy to get into a bad pattern, but not so easy to get back into a good sleep routine.

Lack of sleep can contribute to weight gain, exhaustion, adrenal fatigue, increased sensitivity to pain, inability to prioritise, reduced cognitive function and many more issues. Sleep is more vital than food for sustaining life. We can apparently last 2 months without eating (not going to try that one) but only 11 days without sleep (definitely not trying that one either).

There are many things we can do to promote a good night’s sleep. One main thing is to stop screen time at least 30-60 minutes before bed. The blue light emitted by smartphones, tablets, TVs and laptops stimulates the brain, suppressing the production of melatonin which is an important hormone in the regulation of our sleep/wake cycle or circadian rhythm (8). The blue light keeps us awake, so it’s good to have a rule of no technology in the bedroom. Also avoiding TV as many programmes after 9pm are full of drama and suspense which can trigger our flight or fight (adrenal) response, waking us up. Create a peaceful 30-60 minutes before bed where you are slowly winding down from the day and calming the mind.

There is a key period of time when the body needs to be fully resting for maximum healing and recharge and that is between 10pm and 1am. Try to get your bedtime as close to 10pm as possible to get the most benefit of this reset period. If when you get to bed there are niggly and annoying physical reasons why you can’t drop off then CBD oil can help with some of them. A racing mind and anxiety (5, 10) can be calmed by a few drops of CBD oil under the tongue whilst focusing on slowing down your breathing. A few more drops under the tongue can help you return to the land of nod if you are prone to waking in the night with a racing mind. It’s worth keeping a bottle by your bed.

Restless legs are also a common complaint that stops individuals getting to sleep. This can be caused by a magnesium deficiency (7) triggering muscle contractions and twitches. Try taking a 250mg magnesium supplement* a few hours before bed. This will boost your magnesium levels and help prevent the twitching which can stop you falling into the land of nod.

CBD oil has also been show to help improve some of the symptoms associated with sleep apnea (1), where there is an interruption to normal breathing patterns in your sleep. It has been shown in studies to improve cardiovascular circulation (12) and oxygen supply to the brain, as well as supporting respiratory stability (9).

Those of you who struggle with chronic pain interrupting your sleep, or hindering you falling to sleep in the first place, may find that the anti-inflammatory effects of CBD oil improve your ability to sleep. CBD oil has been shown to reduce pain levels due to a positive influence on the pain receptors in the body (2). It can help reduce inflammation and neuropathic related pain (4, 6). It has also been shown to reduce pain as a result of injury (3). The combination of the pain relieving mechanisms of cannibodols and THC (3) working in synergy.

All in all CBD oil can strengthen and improve your circadian rhythm (11), enhancing REM sleep and generally helping support wellbeing. It also helps to regulate sleep/wake hormones, which, when out of their correct rhythm, can contribute to poor sleep habits.

There are many other lifestyle factors that can contribute to a poor nights’ sleep. Caffeine can stop you from nodding off, especially if you consume tea or coffee in the afternoons/evenings. Try having chamomile tea or any of the bedtime teas that most of the supermarkets stock now. Eating heavy and rich meals before bed can cause heartburn and discomfort. Try to eat no later than 7pm and have a light meal – eat for what you are about to do (lie down and rest). Breakfast should be a meal fit for a king, not supper. Having 1 teaspoon of apple cider vinegar in a small glass of warm water with your main meals can aid digestion and help prevent heartburn.

When choosing a CBD oil, not all are equal and top quality is a must for optimal results. When you have the combined ingredients of raw whole CBD and terpenes you get the entorage effect (10), where the amazing benefits that CBD oil on its own are increased and boosted by the addition of terpenes. Terpenes have been shown in studies to have a positive influence on pain management (3, 10), inflammation, and many other benefits. That’s why I chose Spirit of Hemp as it is the RAW, whole plant extract with the beneficial Terpenes.

After years of bad sleep due to having babies, and then small children not sleeping through the night. I'd tried all the nutritional and lifestyle changes which helped a bit but didn't completely remedy the problem. When I introduced a few drops of Spirit of Hemp CBD oil before bed, a few more if I woke in the night, and another dose in the morning I cracked the bad sleep pattern in around 2 months. Now I only need it to help me sleep on the odd occasion. However, I still use it regularly for its numerous other amazing benefits.

I have also had great success with my clients who use Spirit of Hemp for sleep, combined with nutritional supplementation and lifestyle adjustments, where necessary. They experience a vastly improved quality of life as many other areas that were out of balance due to poor sleep are remedied too as homeostasis in the body returns.

All in all there are multiple factors that can contribute to a bad nights’ sleep. When this goes on for a prolong period of time some help via a good quality CBD oil, nutritional supplementation and readjustment of certain lifestyle factors can lead to a restful slumber.

Just think what is possible after a fabulous nights’ sleep…….HAPPY DREAMS zzzzzzzzzzzzzzzz

Author Caroline Westoll BSc Nut Med, Dip Irid

Caroline works with clients all over the world to help them attain their health goals. Using simple but highly effective changes to their diet and lifestyle many people have seen huge improvements in their health. She runs cleanse programmes throughout the year which are designed to fit around your busy lifestyle and have maximum benefit in a short time.

N.B. as with any supplements please seek advice from a professional health practitioner or your doctor if you are already taking medication to prevent any adverse interactions.


1 Babson KA, Sottile J, Morabito D. (2017) Cannabis, Cannabinoids, and Sleep: a Review of the Literature. Curr Psychiatry Rep. Apr;19(4):23.

2 Hoggart B, Ratcliffe S, Ehler E, Simpson KH, Hovorka J, Lejčko J, Taylor L, Lauder H, Serpell M. (2015) A multicentre, open-label, follow-on study to assess the long-term maintenance of effect, tolerance and safety of THC/CBD oromucosal spray in the management of neuropathic pain. J Neurol. Jan;262(1):27-40.

3 Fine P.G., and M.J. (2013) The Endocannabinoid System, Cannabinoids, and Pain Maimonides Med J. 2013 Oct; 4(4)

4 Mücke M, Phillips T, Radbruch L, Petzke F, Häuser W. (2018) Cannabis-based medicines for chronic neuropathic pain in adults. Cochrane Database Syst Rev. Mar 7;3

5 Blessing E.M., Steenkamp M.M., Manzanares J., and Marmar C.R. (2015) Cannabidiol as a Potential Treatment for Anxiety Disorders Neurotherapeutics. Oct; 12(4): 825–836.

6 Grotenhermen, F. and Kirsten Müller-Vahl, K. (2012) The Therapeutic Potential of Cannabis and Cannabinoids Dtsch Arztebl Int. Jul; 109(29-30): 495–501.

7 Schwalfenberg G.K. and Genuis S.L. (2017) The Importance of Magnesium in Clinical Healthcare Scientifica (Cairo)

8 Christensen M.A., Bettencourt L., Kaye L., Moturu S.T., Nguyen K.T. Olgin L.E., Pletcher M.J., and Marcus G.M. (2016) Direct Measurements of Smartphone Screen-Time: Relationships with Demographics and Sleep PLoS One. 11(11)

9 Carley DW, Pavlovic S, Janelidze M, Radulovacki M. (2002) Functional role for cannabinoids in respiratory stability during sleep. Sleep.25(4):391–398.

10 Russo E. B. (2011) Taming THC: potential cannabis synergy and phytocannabinoid-terpenoid entourage effects Br J Pharmacol. 2011 Aug; 163(7): 1344–1364.

11 Bih C.I., Chen T., Nunn A.V.W., Bazelot M., Dallas M. and Whalley B.J. (2015) Molecular Targets of Cannabidiol in Neurological Disorders Neurotherapeutics. Oct; 12(4): 699–730.

12 Maroon J. and Bost J. (2108) Review of the neurological benefits of phytocannabinoids Surg Neurol Int.; 9: 91.

By Caroline Westoll, Jun 3 2014 10:30AM

Here's a great lunchbox filler. You can make a double batch, as they freeze well, and they defrost quickly too. Take one out first thing in the morning and they'll be ready to eat by lunchtime. If you don't have the seeds in the recipe, just add what you have in the cupboard, chopped nuts would work too as they are protein rich. You can even add a little dried fruit (but be careful as this bumps up the sugar content). Enjoy!


125g unsalted butter

2 1/2 tbsp honey

50g sugar - xylitol or coconut sugar

275g rolled oats

25g wholemeal spelt flour (you can use any other wholemeal flour if you don't have spelt flour)

2 medium eating apples, coarsely grated with skin on

A total of 1 cup of the following seeds: sesame, sunflower, pumpkin, linseed, poppy


1) Heat the oven to 190°C (170°C fan), mark 5. Line a baking tin with greaseproof paper.

2) In a saucepan, gently heat the butter, honey and sugar until dissolved/melted.

3) Mix together the remaining ingredients in a large bowl.

4) Pour the butter, sugar, honey mixture into the dry bowl and mix thoroughly, until all the dry mixture is wet.

5) Tip the mixture into the baking tin, spread it out and press down hard with a metal spoon so the mixture is approx 1.5 cm deep.

6) Bake for approx 25minutes or until browned.

7) Leave to cool in the tin for 15 minutes, then cut into rectangles. Enjoy straight away, or allow to cool completely then transfer to a freezer proof container.

By Caroline Westoll, Apr 28 2014 08:47AM

The purple sprouting broccoli in our veg patch is going crazy at the moment. It’s the first veg we have harvested this year. It is great to grow, because the butterflies, and, therefore, caterpillars, are not around to decimate the plants before we get to eat them. The sunshine over the past few weeks and the warm winter has lead to a bumper crop this year from only a few plants. The beautiful, vibrant florets and stems taste sooooo good. We can’t get enough of it. One of my favourite ways to eat it is lightly steamed for a couple of minutes, then drizzle some Linseed oil over the top and munch. This beats asparagus and butter hands down, in my opinion.

Purple sprouting broccoli has many health benefits. It contains the phytochemical sulphoraphane (thought to help prevent cancer). It is packed with vitamin C and is a good source of caretenoids, iron, folic acid, calcium, fibre and vitamin A.

Tuck in and enjoy!