Many people struggle with poor sleep quality, whether due to stress, lifestyle factors, pain/inflammation, or the overwhelming demands of modern life.
Known for its calming properties, cannabis is often touted as a natural solution for relaxation – but does it truly offer the restorative sleep that so many seek?
How exactly does it work, and what does the science say about its effectiveness? Let’s explore the potential of cannabis for promoting sleep and whether it’s a viable solution for those in search of better rest.
How does cannabis help with sleep?
Cannabis has been touted for its ability to improve sleep, but the science behind how it works remains complex, and research is ongoing.
Here’s a closer look at the leading players in cannabis and their connection to sleep.
THC and sleep cycles
Tetrahydrocannabinol (THC) is the primary psychoactive compound in cannabis.
It is well-known for its relaxing and sedative effects. Many report that THC helps reduce anxiety and promotes a sense of calm, making it easier to unwind and fall asleep.
However, high doses of THC may lead to feelings of paranoia or reduced REM (Rapid Eye Movement) sleep, which is essential for memory consolidation and dreaming.
THC may also increase blood pressure and heart rate, which could further interfere with the ability to fall and stay asleep.
While more research is needed to determine how THC may influence sleep, we recommend starting with very low doses before bedtime to avoid side effects that could actually disrupt sleep.
CBD and sleep cycles
Unlike THC, Cannabidiol (CBD) is non-psychoactive and is believed to help reduce anxiety and stress, two common factors that interfere with sleep.
While research on cannabis and sleep is still developing, a 2019 study involving 72 adults with anxiety and poor sleep found that nearly 80% of participants experienced a reduction in anxiety within a month of using CBD.
Sleep scores also showed improvements, although researchers noted some fluctuations in sleep quality over time.
A series of studies have found that CBD alone or 1:1 THC: CBD formulations improved symptoms of insomnia, as well.
Anecdotal evidence from consumers also points to consistent benefits for improving sleep quality.
Many report that cannabis – especially strains with higher CBD content – helps them relax enough to fall asleep, particularly those struggling with anxiety or racing thoughts.
Many consumers also report that CBD helps them maintain a deep, restful sleep without waking up in the middle of the night.
While anecdotal reports suggest cannabis may be a reliable tool for improving sleep, it’s important to note that individual experiences vary.
What works for one person may not work for another, and there’s still much to learn about how different cannabis compounds impact the various stages of sleep.
CBN and sleep cycles
Cannabinol (CBN) is a minor cannabinoid that has generated interest for its potential sleep-promoting effects.
Produced when THC degrades over time, early research suggests that CBN may have mild sedative properties, helping to promote relaxation and potentially extend sleep duration.
One study found that CBN reduced the number of nighttime awakenings and overall sleep disturbance in participants relative to a placebo group. However, there was no indication in this study that CBN made participants fall asleep more quickly.
Much of what we know about CBN for sleep comes from anecdotal evidence or is based on animal studies, which offer limited insight into how CBN may affect sleep in humans.
While promising enough to warrant additional research, we don’t yet fully understand how CBN could influence human sleep cycles.
The role of terpenes
Terpenes are aromatic compounds found throughout the plant kingdom, including in cannabis.
These compounds contribute to the distinct smells and flavors of different cannabis strains, and terpenes have potential therapeutic effects that could influence sleep.
Let’s explore a few of the most prominent terpenes associated with sleep:
- Myrcene: Often found in indica-dominant strains, myrcene is one of the most common terpenes in cannabis. It has a musky, earthy scent and is believed to have calming, sedative effects that can help promote relaxation and aid in falling asleep.
- Linalool: This terpene has a floral, lavender-like aroma and is widely recognized for its calming properties. It is often used in aromatherapy to reduce stress and sleep difficulties. In cannabis, linalool may promote restful sleep by relaxing the nervous system and relieving tension.
- Caryophyllene: Known for its spicy, peppery scent, caryophyllene is a unique terpene because it interacts with the body’s CB2 receptors. This interaction is believed to help with pain relief and inflammation, which can, in turn, promote more restful sleep. Although more research is needed, caryophyllene may also reduce stress and anxiety, which are common barriers to a good night’s rest.
For consumers interested in cannabis products for sleep, combinations of these terpenes may prove relaxing and sedative.
Cannabis experiences are subjective and highly individualized, so you may need to try a few different products before finding one that works for you, but products containing these terpenes are a great place to start.
What types of cannabis products are most effective for sleep?
The type of product you choose will influence your overall experience.
Some may be better for quick relief, helping you fall asleep sooner, while others may be better-suited to helping you stay asleep throughout the night.
A major factor is the consumption method you choose, which greatly influences the onset and duration of effects you’ll experience.
Inhalation
When you smoke or vape cannabis, you’ll feel the effects almost immediately. This is because cannabinoids enter the bloodstream directly through your lungs, rather than going through a lengthy metabolization process.
This quick onset of effects makes them ideal for those who have trouble falling asleep. Of course, you’ll need to choose a product with the right balance of cannabinoids and terpenes for you.
Some options available from Blue Oak that may help you fall asleep include:
Miss Grass Quiet Times Pre-Roll: Great for winding down, the Miss Grass Quiet Times Pre-Roll is known for delivering a head-to-toe high, resulting in in-the-couch relaxation.
Lowell The Chill Indica Blend Pre-Rolls: An indica blend meant for relaxation, Lowell’s Chill Pack is perfect for easing the mind and relaxing the body.
Edie Parker Good Night Disposable Vape: With creamy vanilla and lavender notes, the Edie Parker Good Night Vape is ideal for easing the mind into a restful slumber.
Ingestion
When you ingest cannabis by way of edibles or tincture, the cannabinoids are absorbed into your system more gradually, which allows the effects to last longer.
Some great options from Blue Oak for ingestibles include:
The Healing Rose 3:3:1 Rest Oil: THC-free, The Healing Rose Rest Oil provides a perfect blend of CBD, CBN, and CBC, explicitly aimed at enhancing sleep.
Wana Optimals Stay Asleep Lozenges: With a custom blend of CBD, CBN, CBG, and THC, Wana’s Optimal Stay Asleep gummies are ideal for staying asleep through the night with no next-day grogginess.
1906 Seep tablets: Formulated with THC, CBD, and CBN, the 1906 Sleep Tablets are perfect for relaxing the body and mind and helping you to fall asleep and stay asleep.
How do I choose the best product for sleep?
When choosing a cannabis product for sleep, pay attention to the cannabinoid content and ratios, terpene profile, and product types.
Understanding cannabinoids and ratios
Different compounds in cannabis, such as THC, CBD, and CBN, work together to alter or enhance their individual effects — this is known as the entourage effect.
So, it’s not just important to understand how each individual cannabinoid may affect your sleep, but how they work together in combination and in what ratios.
Ratios refer to the balance of cannabinoids relative to one another.
So, for example, a cannabis product that contained 5mg THC and 5mg CBD would be said to be a 1:1 ratio product. Similarly, a product containing 10mg THC and 5mg CBD could be said to be a 2:1 ratio product.
Pay attention to the order of the numbers, as they could change. A product with 10mg THC and 5mg CBD has a 2:1 THC-to-CBD ratio, or a 1:2 CBD-to-THC ratio if read in reverse.
Make sure you’re clear on how a label is expressing the ratio; the best way to do this is to understand the percentage or milligram content of each cannabinoid.
The ideal ratio of cannabinoids depends on your unique tolerance and sleep needs.
For some, a 1:1:1 ratio provides a balanced approach. These products contain equal parts CBD, CBN, and THC.
However, some individuals may prefer products with ratios like 3:3:1 or even options with no THC at all. It really depends on what works best for you.
Recommended sleep strains
Some strains often recommended for sleep include:
- Animal Face: An indica-dominant strain with the dominant terpene being caryophyllene, Animal Face is great for melting away stress and anxiety. It’s great for the evening when you need to unwind and drift into a deep, uninterrupted sleep.
- Gorilla Butter: With indica-dominant genetics and high caryophyllene and linalool content, Gorilla Butter is known for inducing a potent body high that helps ease tension and promotes a restful night’s sleep.
- Strawberry Fields: An indica-dominant hybrid that brings calming, tranquil effects, Strawberry Fields has high myrcene content and is known to provide long-lasting relaxation without feeling overly sedated.
If you want to explore more strains available at our dispensary, check out Blue Oak’s full menu.
Dosing tips
When it comes to dosing cannabis for sleep, finding the right amount is key to a successful and restful night.
The ideal dosage can vary from person to person, but here are some general tips to help guide your decision:
- Start low and go slow: If you’re new to cannabis, it’s best to start with a small dose – typically no more than 2.5 mg of THC – and gradually increase only if needed. For more experienced consumers, higher doses may be necessary, but it’s important to approach this with caution, as too much THC can increase anxiety or disrupt sleep.
- THC-to-CBD ratio: For those using products that combine THC and CBD, a 1:1 ratio is a good place to start. This balance can promote relaxation while reducing anxiety without making you feel overly sedated. Still, it’s important to experiment to determine which combination works best for your needs.
- Timing: Timing is key, especially with edibles, which can take 30 minutes to 2 hours to take effect. To give the cannabinoids enough time to kick in, aim to consume your product at least 30 to 60 minutes before bed. This ensures you’re not waiting for the effects to kick in once you’re already in bed.
- Adjust as needed: If you don’t experience the desired effects after your first dose, don’t be discouraged. You can adjust your dose slightly to find the right balance. Be patient with the process and remember that it may take time to determine the ideal dosage for your body.
FAQs About Cannabis and Sleep
How long before bed should I use cannabis?
For most cannabis products, we recommend consuming at least 30 to 60 minutes before bed. This allows enough time for the cannabinoids to enter your system and start working. Edibles can take longer to take full effect (up to 2 hours), so plan accordingly to ensure you’re feeling the effects when it’s time to sleep.
Can weed help with sleep disorders?
Cannabis may offer some benefits for individuals experiencing difficulty sleeping by promoting relaxation and reducing anxiety. However, more research is needed to fully understand its long-term effects, especially for those with diagnosed sleep disorders.
What’s the best cannabis pen for sleep?
For those who prefer vaping as a method of consumption, some great options for sleep include pens with calming strains or blends that contain CBD, THC, and relaxing terpenes like myrcene, linalool, or caryophyllene.
How much cannabis oil should I take for insomnia?
The ideal dosage varies from person to person, but a common starting point is around 2.5 to 5 mg of THC. Products containing CBD may also be helpful for managing symptoms of insomnia.
You may need to adjust based on how your body responds. Start with a low dose, wait to feel the effects, and gradually increase if necessary.
Can CBD help you relax and fall asleep?
Yes, CBD is known for promoting relaxation and calmness, which can help some individuals fall asleep more easily.
It may reduce anxiety, relieve tension, and help ease the physical discomfort that may interfere with sleep.
Find the right solution with Blue Oak
Cannabis holds potential as a natural remedy for sleep-related issues, but its effects can vary from person to person.
From THC-dominant strains to CBD-rich tinctures to CBN-infused edibles, the right product can support better rest and a more restorative sleep cycle.
Visit Blue Oak to explore our selection of sleep-friendly cannabis products to find the perfect solution for your needs.
