Does Cannabis Help You Sleep?

Is getting some shut-eye becoming more difficult for you lately? You're not alone. Sleep is essential for both mental and physical health, but millions of adults struggle to get enough of it.

In fact, according to the American Sleep Association, a whopping 50 to 70 million adults in the U.S. suffer from symptoms of a sleep disorder. Every year, around 40 million Americans deal with insomnia, and 10 to 15 percent of adults face chronic insomnia. 

So, if falling asleep or staying asleep is becoming a challenge, you're definitely in good company.

With so many people dealing with sleeplessness, it's no wonder there's growing interest in potential remedies, including one that's gotten a lot of attention: cannabis. In the medical marijuana community, many believe that cannabis is an effective treatment for various sleep disorders, often with fewer side effects than traditional sleep aids.

Whether you're dealing with a diagnosed sleep disorder or just finding it hard to unwind after a long, stressful day, cannabis could be worth considering. Its analgesic properties might help ease chronic pain, and its anti-anxiety effects could calm a racing mind, making it easier to drift off into dreamland.

So, without skipping a beat, let's dive into whether or not cannabis actually helps you sleep — and if so, how it works. In this article, you'll learn everything there is to know about cannabis and sleep. Let's begin.

Does Cannabis Help You Sleep Better?

Cannabis has been used as a sleeping pill for thousands of years with various cultures using it for relaxation and sleep aids against insomnia. There are some historical texts as well as ancient remedies that point out how cannabis was a widely used tool to enhance sleep quality. From ancient China and the Roman Empire to more recent doctors' prescriptions for cannabis before its prohibition, people have used it for centuries.

For instance, one of the first documented uses of cannabis as a medicine was in China, around 2700 B.C.E. The plant was commonly prescribed for insomnia and anxiety, which are known to cause sleeplessness due to its sedating and calming properties.

Even in India — the place where Ayurveda originated — Cannabis aka Vijaya was used to achieve balance in the body. In scientific terms, it's known as homeostasis. People used the plant to help them meditate and connect with their faith. As for its medicinal purposes, it was helpful to ease pain and stress and improve sleep. Cannabis-infused drinks like “bhang” were taken to cure insomnia and have a restful sleep.

Another example can be found in Egypt where the people were well aware of the healing properties of cannabis. Cannabis was used to treat inflammation, pain, and sleeplessness, with Egypt's Ebers papyrus (circa 1550 BCE) documents referencing its use. Egyptian healers used cannabis in multiple forms often mixing it with topical ointments or ingesting it for sleep issues.

Using cannabis is a crime in many Islamic countries today but back then it was used extensively for medical and recreational purposes during the Islamic Golden Age (8th to 14th centuries). Various scholars and physicians, including Avicenna, author of “The Canon of Medicine” cited cannabis as having a sedative effect and curing insomnia. Doctors also prescribed cannabis for a variety of things like “pain, anxiety, and insomnia”. 

By the turn of the 20th century, cannabis was widely used in over-the-counter medications for insomnia. As cannabis prohibition picked up steam in the mid-20th century, it gradually faded away as a medical treatment, including for sleep.

Cannabis can significantly impact your sleep, but the effect largely hinges on the strain you choose and the balance of cannabinoids it contains. While some strains might energize you, others can help you unwind and drift off into dreamland. Cannabis has many cannabinoids, and each one interacts with the body's endocannabinoid system (ECS) differently. CBD, THC, and CBN are some important cannabinoids that can affect your sleep positively, including when you fall asleep, how well you sleep, and how long you sleep.

So, let's dive a bit deeper into how this all works.

At the heart of this sleep journey are three essential cannabinoids:

Cannabidiol (CBD)

CBD is the chill cousin in the cannabis family. It's known for its health benefits and, unlike its counterpart THC, it won't give you that euphoric high. Instead, CBD promotes relaxation and has been shown to help alleviate anxiety, which can be a game-changer when you're trying to catch some Zs.

CBD is becoming increasingly popular and is believed to help with everything from anxiety to pain and inflammation. CBD works differently than THC when it comes to sleep. 

CBD doesn't directly make you sleepy but can promote relaxation and reduce anxiety — two common barriers to sleep. According to research, CBD induces longer sleep cycles and improves sleep quality without making the user feel foggy the next morning. Also, CBD is believed to combat some of the adverse effects that THC causes such as anxiety or increased heart rate. Thus, it is a preferred choice for many looking to consume cannabis for sleep, because of its balanced effects.

CBD may be particularly helpful for people with a chronic pain condition or an anxiety disorder that interferes with sleep. Its soothing effects and lack of major impairment mean it can be taken at virtually any hour without disrupting your sleeping pattern. 

Tetrahydrocannabinol (THC)

Then comes THC, the psychoactive compound that packs a punch and is often responsible for the high you might associate with cannabis. If you want better sleep, THC is typically the cannabinoid you want to focus on. Higher THC strains are known to be more effective at helping you fall asleep.

However, it's not all smooth sailing when it comes to THC and sleep. While it can help you fall asleep faster and reduce nighttime awakenings, long-term use of THC-heavy strains might not be the best for your overall sleep quality. 

REM sleep, while often misunderstood, plays a crucial role in cognitive function and immune health. Regularly disrupting this stage may lead to cognitive issues down the road, and you don't want to trade one sleep problem for another.

So, while THC can provide short-term benefits, regular use can disrupt your natural sleep cycle. If you find yourself relying on cannabis every night to get some shut-eye, it might be time to take a step back and evaluate how it's affecting your sleep patterns. 

Cannabinol (CBN)

The less-popular Cannabinol (CBN) is getting more attention for its sleep effects. CBN is formed when THC slowly ages through the process of oxygenation and light degradation. While slightly psychoactive, the edibles' sedative properties stand out the most.

CBN is known as the “sleepy cannabinoid” because it has some significant sedative effects. Extensive research on CBN is still underway, but it seems to aid longer and deeper sleep. The reason some users find older cannabis strains to be particularly relaxing is due to the presence of CBN, as older cannabis is usually exposed to oxygen.

CBN is now being added to numerous cannabis products marketed for sleep. Due to its effects, it is believed that CBN will be very useful for sleep.

Terpenes That Help You Sleep

Terpenes are aromatic compounds that are found in many different plants. For cannabis specifically, terpenes play an important role in how a particular strain affects the body and mind. Cannabis is one of the most widely used plants in the world that is utilized for its therapeutic effects. While cannabinoids like THC and CBD usually take the spotlight, terpenes also contribute to the therapeutic potential of cannabis especially for sleep​.

Some terpenes like myrcene and linalool have sedating and relaxing effects that can help you fall asleep.

Myrcene

Myrcene is a very common compound found in cannabis; it is known to have calming and sedative properties. Used in traditional folk medicine for sleep, it can be found in a lot more plants than cannabis – hops, thyme, and lemongrass, to name a few. Many people associate myrcene with indica cannabis strains that give off relaxing, body-heavy effects.

Myrcene may boost THC's sedative effects, and the research suggests it makes it easier to fall asleep. Many experts believe that myrcene improves how THC enters our brain by affecting cell membrane permeability. When used together, THC and myrcene can produce a stronger sedative effect, which may help those who have trouble falling asleep or staying still. 

Myrcene has the potential to relax the muscles like a muscle relaxer and alleviate pain as it can be hard to fall asleep when you're suffering from pain. 

Linalool

You can find linalool in cannabis strains. It is also present in lavender oil, coriander oil, and rosewood oil. It is well known for its relaxing and anti-anxiety effects, making it a great choice of terpene for those suffering from insomnia due to stress.

Linalool is believed to help with relaxation, lower your anxiety, reduce stress, and let your body sleep by enhancing GABA activity. Cannabis strains with lots of linalool are especially useful for those who have trouble falling asleep due to racing thoughts.

Terpinolene

Terpinolene is a more uncommon terpene that is present in small amounts in some cannabis strains. You can also find it in apples, nutmeg, and tea tree oil. It has a light floral and herbal scent and is known to have mildly sedative effects.

Terpinolene is thought to be a stimulating compound at low doses, but when mixed with other terpenes and cannabinoids, it can also have calming and sedative effects. The ability to induce sleep with THC is increased when it's combined with myrcene or linalool in cannabis. Though not as effective as myrcene or linalool for sleepiness, terpinolene can help increase the relaxing effects of a strain.

Caryophyllene

Caryophyllene is a spicy and peppery terpene found in black pepper, cloves, and cinnamon. It's also the only terpene that acts like a cannabinoid by binding to the CB2 receptors in the endocannabinoid system. Thanks to its anti-inflammatory and pain-relieving properties, it might help reduce pain to a certain extent. Even if caryophyllene does not directly knock you out, it can still give you quality sleep. 

Pinene

Pinene, a terpene with a fresh piney scent, is among the most abundant terpenes in nature. Pine needles, rosemary, and basil contain this substance. Pinene may promote alertness on its own, but when combined with a sedative terpene like myrcene or linalool, the resultant blend will be relaxing but not too drowsy.

Pinene may also help with inflammation and keep the airway open when sleeping. Therefore, it may be beneficial for those who have sleep apnea or other breathing problems in their sleep.

Some Things to Consider When Using Cannabis as a Sleep Aid

Before you turn to cannabis to help with your sleep, there are some important factors to keep in mind. First, smoking — whether it's tobacco or marijuana — comes with health risks, especially for your lungs. 

If you're considering it for sleep, you should consult your doctor. They can give you insight into how cannabis might affect your sleep cycles and whether disrupted REM sleep could have any long-term health impacts. After all, deep sleep is crucial for immune system repair.

It's also worth noting that using cannabis as a long-term sleep aid isn't recommended. Over time, it can mess with your natural sleep cycles. There are plenty of other healthy sleep habits you can try. 

If you do decide to use cannabis, be sure to use it responsibly — especially if you have asthma or other respiratory conditions, since smoking marijuana can increase the risk of chronic obstructive pulmonary disease (COPD).

If you are pregnant or breastfeeding, you should avoid marijuana, and younger users, especially those under 25, should be cautious as long-term use has been linked to changes in brain structure and memory. 

If your doctor gives the green light for medicinal marijuana, the next step is picking the right strain. Think of it like choosing a tea blend — there are different types with varying effects.

The first type is Indica, which is known for its relaxing, calming effects, which make it great for winding down and falling asleep. Then there's Sativa, which is more energizing and uplifting and isn't usually ideal for sleep. You can also try hybrids, a mix of indica and sativa, whose effects may vary. 

If you're unsure, you can always ask the budtender at the dispensary. They usually know the best strain to recommend for you. Remember, finding the right strain can take some trial and error, but with the right advice and a bit of patience, you can find a cannabis option that works best for your sleep needs.

Does Cannabis Affect Sleep Quality in the Long Run?

Cannabis can do more than just help you fall asleep faster — it might also change the way you experience sleep. 

Short-term use of cannabis, particularly strains with more THC, tends to increase the amount of time you spend in non-rapid eye movement (NREM) sleep. NREM is the stage that leaves you feeling refreshed when you wake up. 

However, THC also reduces the amount of time you spend in rapid eye movement (REM) sleep, which is when you dream, process emotions, and consolidate memories. For some, this decrease in REM sleep can be a good thing. People with PTSD, for example, often experience nightmares, and reducing REM sleep may help relieve that. 

In fact, research has shown that cannabis can significantly reduce or even eliminate nightmares for those with PTSD. Beyond fewer nightmares, some participants also reported better overall sleep and fewer flashbacks during the day.

While there may be benefits, it's important to remember that REM sleep is crucial for cognitive function and emotional processing, so long-term cannabis use may affect these aspects of sleep quality. More research is needed for any conclusive statements. 

How Is Cannabis Different From Other Sleep Aids?

Unlike many conventional sleep aids, cannabis hasn't been as extensively studied due to its status as a controlled substance. This lack of research makes it hard to compare cannabis to other sleep medications in terms of safety and effectiveness.

One reason people turn to cannabis as a sleep aid is to avoid stronger medications such as opioids or traditional prescription sleep aids, which often come with risks like dependence, tolerance, and potential for abuse. 

Other natural remedies, like melatonin, have shown some effectiveness in reducing insomnia without serious side effects, though some herbal options, such as valerian, still require more scientific study to verify their safety and efficacy. 

Cannabis, like other sleep aids, has its benefits, but it's important to weigh them carefully against potential risks. Cannabis is natural but it can still carry its own set of risks, and more research is needed to understand its long-term effects on sleep fully.

Side Effects of Using Cannabis for Sleep 

Speaking of side effects, let's take a look at them. While cannabis may help you fall asleep quicker in the short term, long-term use can lead to some unwanted side effects, particularly for your sleep quality. 

Health experts usually advise against relying on any sleep aid, including cannabis, for an extended period due to these potential impacts. Studies show that heavy or prolonged cannabis use might result in:

• Less overall sleep
• Reduced time spent in deep sleep (the most restorative stage)
• Taking longer to fall asleep
• More frequent awakenings during the night

Cannabis can also cause broader health issues. For example, it may reduce the amount of gray matter in your brain and, if smoked, increase the risk of chronic bronchitis. Additionally, quitting cannabis after extended use can cause withdrawal symptoms that affect sleep, such as unusual dreams, trouble falling asleep, and less time in deep sleep. 

While cannabis can provide short-term sleep benefits, its long-term effects might interfere with sleep quality and overall health. It's best to use it responsibly and consult with a healthcare provider if you're considering it for sleep.

How to Use Cannabis to Sleep Better?

Using cannabis to help you sleep isn't as simple as just lighting up a joint — it requires a bit of strategy to get the desired results. Without the right approach, you could end up wide awake with munchies or too energized to sleep — we don't want that. 

So, let's walk through a few helpful tips to make the most of cannabis as a sleep aid.

1. Choose the Right Consumption Method

Cannabis can be consumed in various ways — smoking, vaping, or eating it (as edibles). Each method affects how much THC gets absorbed into your body, known as the bioavailability, influencing how quickly and effectively it works.

Smoking is often the most efficient method because it delivers THC directly into your system, giving you about 56% bioavailability. On the other hand, edibles take longer to kick in and have a lower bioavailability (4% to 20%), but their effects tend to be stronger. If you prefer not to smoke, edibles are a good option — just eat them about an hour before bed.

2. Time Your Consumption Right

Timing is everything. Smoking gives you an almost instant high, peaking around 10 minutes after consumption, while edibles take about an hour to take effect and build up more gradually. Plan to consume cannabis so that its effects hit you right as you're ready for bed.

3. Start with a Low Dose

It's tempting to dive into a high dose, but consuming too much THC can be overwhelming — think nausea, dizziness, or even anxiety. Start small, especially with high-THC strains, and work your way up in future sessions to avoid any unpleasant side effects.

4. Choose Between CBD and THC Based on Your Needs

Some strains are THC-dominant, while others have more CBD, and both impact sleep differently. THC is known for its sedative properties, making it a go-to for falling asleep quickly. 

However, if you prefer not to get high, you can try CBD-heavy strains, which may help some people sleep without the psychoactive effects.

5. Pair Cannabis with Natural Sleep Aids

To maximize cannabis's sleep-inducing effects, combine it with other natural remedies. For example, herbs like lavender, chamomile, and hops contain terpenes found in cannabis, which can amplify its sedative properties. Consider drinking lavender tea or taking a calming bath with essential oils to enhance your experience.

6. Use Cannabis Sparingly

While cannabis can be helpful, relying on it every night can reduce its effectiveness and make it harder to sleep without it. Use cannabis when necessary, but don't make it your only sleep solution.

7. Maintain Good Sleep Hygiene

Cannabis or not, good sleep hygiene is essential. Try these tips for a better night's rest:

• Expose yourself to natural light in the morning to reset your body clock
• Avoid bright screens or harsh light 90 minutes before bed
• Keep your bedroom cool (60 to 65 degrees F), dark, and quiet for optimal sleep
• Limit caffeine, sugar, large meals, and late-night exercise

By following these tips, you can get the most out of using cannabis as a sleep aid while maintaining a healthy approach to your overall sleep routine.

8. Track Your Strains

When it comes to cannabis, everyone's experience is unique. Keeping a strain journal can be a game-changer in your quest for better sleep. Take note of the strains you try, including the type (indica, sativa, or hybrid), THC and CBD levels, and any notable terpenes. 

Also, jot down how you felt before and after consumption, including how long it took for the effects to kick in and how well you slept. 

Over time, patterns will emerge, helping you identify which strains consistently deliver sweet dreams and which ones might leave you tossing and turning. Plus, having a record can be helpful if you're discussing your cannabis choices with a budtender or healthcare professional.

9. Experiment with Ratios

The THC-to-CBD ratio can significantly influence your sleep experience. While THC is known for its sedative effects, CBD has calming properties without the psychoactive high. Experiment with different ratios to see what works best for you. 

For instance, a strain with a 1:1 ratio of THC to CBD might help you relax without feeling too high. On the other hand, a high-CBD strain could ease anxiety and promote calmness, making it easier to drift off. 

Don't be afraid to mix and match — finding your sweet spot may take some trial and error, but it's worth it for a good night's sleep!

Best Cannabis Strains for Falling Asleep Faster

Not all cannabis buds are created equal — some strains will have you giggling away, while others might make you feel like you've had a shot of espresso! So, when it comes to using cannabis as a sleep aid, choosing the right strain is key. Otherwise, you might just end up binge-watching Netflix all night.

A lot of people think that Indica strains are the go-to for a good night's sleep because they're more calming, while Sativas are known for being energizing. But, recent studies suggest that the Indica vs. Sativa distinction isn't as clear-cut as we once believed. 

It's more about how the strain's chemical makeup affects you personally, so you can't always rely on whether it's labeled Indica or Sativa.

How Do You Pick the Right Cannabis Strain for Sleep?

Instead of getting caught up in labels, the best way to find a sleep-friendly strain is to focus on what's worked for others. You can narrow down your search by looking at strains specifically recommended for sleep. 

Here are some of the best ones to try.

1. Hindu Kush

If you're looking for something strong, Hindu Kush is a legendary Indica strain hailing from the rugged Hindu Kush mountains between Afghanistan and Pakistan. Its harsh native climate pushed this strain to develop a thick coating of resin (hello, cannabinoids!).

With THC levels ranging from 15% to a whopping 32%, Hindu Kush delivers a sweet, earthy aroma, thanks to terpenes like caryophyllene, myrcene, limonene, and humulene. The high is calm and sedative, perfect for helping you drift off. 

But be warned — this strain is pretty potent, so it's best left to more experienced users.

2. Northern Lights

Another big name in the cannabis world, Northern Lights, is famous for its sleep-inducing qualities. This Indica strain comes packed with around 18% THC, so you know it's going to relax you.

Terpenes like pinene and myrcene give Northern Lights its signature sweet and spicy aroma with a hint of earthiness. When you smoke this, expect a deep, relaxing high that'll have you feeling euphoric yet ready to call it a night. 

3. Granddaddy Purple

Here's a strain that lives up to its name — Granddaddy Purple doesn't just look good with its rich purple hue, it's also a powerful sleep aid. This Indica strain boasts THC levels between 25% and 32%, which makes it one of the most potent strains out there.

What makes Granddaddy Purple so effective for sleep is its high concentration of myrcene. It's the kind of strain that glues you to the couch and lets your body melt into a state of deep relaxation. 

But, if you're a beginner, proceed with caution — this one's best saved for those who've built up a bit of THC tolerance. Otherwise, expect greening out on this. 

4. Girl Scout Cookies

Girl Scout Cookies (or GSC for short) is a fan favorite for many cannabis users, and it's no surprise why. This Indica-dominant strain features a THC content of 25% to 28%, and just a few puffs will have you sinking into the couch, ready to snooze.

The secret to GSC's effectiveness is in its terpene profile, which includes caryophyllene — a compound that adds to its relaxing effects. And while you're at it, enjoy the dessert-like flavor this strain brings to the table with a blend of dark chocolate and sweet undertones. 

5. Wedding Cake

If you're looking for a hybrid strain that offers more than just sleep, Wedding Cake could be your best bet. Also known as Triangle Mints #23, this strain combines a sweet, earthy flavor with a range of benefits that make it perfect for winding down at night.

Packed with terpenes like caryophyllene, myrcene, and humulene, and THC levels reaching up to 25%, Wedding Cake not only relaxes your body but also eases your mind. Whether you're battling anxious thoughts, depression, or even chronic pain, this strain works wonders by calming your nervous system and helping you fall asleep faster.

Summary: Does Cannabis Help You Sleep?

If you're struggling with sleep, cannabis might just be the sleep buddy you didn't know you needed — but with a few caveats! 

While it can help you drift off faster and keep those pesky nighttime awakenings at bay, it's a double-edged sword. THC can make your eyelids heavy, but it might also disrupt your REM sleep, the stage where your mind gets to process all those wild dreams and emotions.

So, if you are thinking of adding cannabis to your nighttime routine, keep an eye out, metaphorically for the side effects! Prioritize good sleep hygiene and talk to your doctor to ensure you're making the best choice for your sleep routine.

Remember, not all strains are created equal. Choosing the right one can turn your nighttime ritual from restless to restorative, so don't hesitate to experiment a little. After all, everyone deserves a night of deep, peaceful sleep. So, why not find that perfect strain that'll have you sleeping in no time?