Americans aren’t getting enough sleep. A 2024 Gallup poll found that 57% of U.S. adults say they’d feel better if they got more sleep.
Reasons for the concerning lack of shuteye vary — from stress to screens to lack of exercise. But the result is the same: We need more rest.
Many are turning to natural remedies to get more and better quality sleep (remember the mouth taping trend a few TikTok cycles ago?), and that includes cannabis.
In this post, we’ll take a closer look at the benefits and cautions of using cannabis for sleep, including:
- Why cannabis makes you sleepy
- How THC and CBD interact with your body’s sleep mechanisms
- The most effective cannabis products for sleep
- A look at current cannabis for sleep research
Why Does Cannabis Make You Sleepy?
Cannabis is made up of more than 150 cannabinoids, or chemical compounds that are found inside the resin of the cannabis plant and interact with the body’s endocannabinoid system. The effects each cannabinoid has on your body vary depending on the structure of the cannabinoid, how much is present and how your body reacts to it.
The two most common cannabinoids, THC and CBD, can affect the body differently. THC is known for giving users a high or buzzy feeling. It can make some users feel sleepy, but for many, it produces energy or causes restlessness.
But that’s not to say THC is bad for sleep and CBD is good. In fact, several studies (and anecdotal reports) show that THC in certain doses can have sedating effects and help users relax and fall asleep quicker.
Let’s take a closer look at how these primary cannabinoids work to help (or hinder) sleep.
How THC Works for Sleep
Tetrahydrocannabinol (THC) is the main psychoactive component of cannabis. It can promote drowsiness when it binds to the CB1 receptors in the brain. The interaction can suppress arousal and increase levels of adenosine in the body, leading to a feeling of sedation.
THC can help you fall asleep faster and increase the amount of time spent in deep, non-REM sleep. But it does tend to decrease time spent in REM sleep (the stage you’re in when you dream).
Keep in mind: Dosage matters. While low doses of THC can have a sedative effect, higher doses may do just the opposite, causing anxiety or feelings of being hyper alert. It’s also important to note that every person responds to cannabis products differently.
THC Products to Try Before Bed
- Gummies. Opt for 1:1 gummies that have equal parts CBD and THC. The combo can help you relax while reducing anxiety. Versions designed for sleep may also come with CBN and other sleep aids like magnesium and melatonin.
- Tinctures. Liquid drops tend to act faster than edibles and can allow for a more controlled dose. Try a version that includes calming terpenes like myrcene.
- Flower. Opt for Indica-dominant strains that help you mellow and wind down.
How CBD Supports Rest
CBD also interacts with the body’s endocannabinoid system. Instead of binding to receptors, it modulates them, which helps to regulate the sleep-wake cycle and possibly improve sleep quality.
CBD has been shown to reduce anxiety and depression and help with chronic pain, all of which can impact sleep. Some CBD users even report relief from restless leg syndrome.
Mid-to-high doses of CBD may increase total sleep time and decrease arousals during the night. It may even extend non-REM sleep, which can help those who suffer from PTSD or chronic nightmares.
As with THC, dose matters. Lower doses of CBD could be stimulating, whereas a higher dose is more likely to help with sleep. One study found that 160 mg/day of CBD increased total sleep time and reduced nighttime arousals in people with insomnia.
CBD Products to Try Before Bed
- Gummies. Opt for full-spectrum CBD gummies, which contain all of the plant’s cannabinoids.
- Tinctures. Blends labeled for sleep typically include other components, such as melatonin.
- Capsules. An easy way to ingest CBD, these may come infused with relaxing herbs like lemon balm, chamomile and valerian.
- Topicals. For those who don’t want to ingest, CBD-infused creams and oils can help you relax, especially when blended with melatonin and relaxing essential oils. Or, try bath bombs for a fully immersive relaxation experience.
Cannabis for Sleep: The Evidence So Far
According to the Sleep Foundation, about 70% of young adults who casually use cannabis report that they do so to help them sleep. Anecdotes are great, but it’s important to remember that the science around sleep and cannabis is in its early stages, and results are still mixed. Some studies show promising results, while others offer cautions around cannabis and sleep.
Here’s a quick breakdown of how cannabis affects sleep according to research.
Better sleep efficiency. A 2024 study published in the Journal of Clinical Sleep Medicine found that 150 mg of nightly CBD improved sleep efficiency and well-being in adults with insomnia.
Improved sleep quality. In 2010, researchers reported in Anesthesia & Analgesia that nabilone, a synthetic cannabinoid, improved sleep quality in fibromyalgia patients more than a drug typically prescribed to manage sleep issues in those with the condition.
Effect on REM sleep. A 2022 study published in Sleep Advances found that a single dose of THC and CBD reduced REM sleep time and increased REM latency in insomnia patients. In 2024, researchers reported in Neuropsychopharmacology that Cannabinol (CBN) increased both REM and non-REM sleep rates, suggesting the potential to use it as a sleep aid.
More time asleep. A 2022 study in the Journal of Sleep Research reported that a THC/CBD blend improved sleep time and melatonin levels in adults with insomnia.
Caution for teens. In 2022, Addictive Behavior published findings that suggest high school students using cannabis as a sleep aid did not experience improved sleep. Cannabis used as a sleep aid in teens actually predicted more cannabis dependence and binge drinking over time.
Outcomes vs. expectations. A 2020 study published in Addictive Behavior found cannabis users expected it to help with sleep, but frequent use was linked to worse sleep quality, shorter duration and lower sleep efficiency.
Find What Works for You
As with most cannabis experiences, using marijuana for sleep is a highly personal endeavor. Something that causes one person to relax and nod off may have the opposite effect on someone else. Be sure to start slow with any new cannabis product to see how it affects your unique body and mind.
If you have any questions about specific products and their sleep-inducing properties, stop in and chat with one of our knowledgeable budtenders. They’ll be happy to point you in the right direction.