If you struggle with sleep, you’re not alone. Lack of sleep was referred to as a “public health epidemic” over a decade ago. Since then sleep problems have increased significantly, and today close to 60% of Americans say they need more sleep. According to a recent Gallup poll, increased stress and anxiety are to blame. As more individuals explore different options to improve various sleep issues, interest in using cannabis for sleep support is on the rise. The connection between cannabis and sleep spans centuries, where the plant was used historically for different therapeutic purposes by several cultures worldwide. Today, sleep support is one of the most common reasons people use medical and recreational cannabis. Here, we’ll take a deep look at the potential of cannabis to promote better sleep, exploring how it works, the best cannabinoids for potential sleep support, the role of terpenes in cannabis and sleep, and which cannabis strains are said to be the best for getting a solid, restful night’s sleep.
Exploring the Connection of Cannabis and Sleep
Sleep is vital for mental, physical, and emotional well-being. While the occasional sleepless night isn’t typically cause for concern, chronic sleep deprivation is more serious, often profoundly impacting an individual’s personal and professional life. Not getting sufficient sleep on a regular basis can lead to significant cognitive impairments, mood disorders like anxiety and depression, and weakened immunity, which can increase the risk of developing other chronic health conditions. One study showed just moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. While a 2014 study showed a surge in the use of prescription sleep aids, including benzodiazepines, antidepressants, and antipsychotics, as well as over-the-counter sleep medications to combat sleeplessness, a 2022 study says the use of sleep aids is decreasing. This is largely believed to be driven by a decline in the use of FDA-approved sleep meds, which has led to a growing interest in natural alternatives to support sleep. Using cannabis to help with sleep has always been common, but is now becoming increasingly popular due to increased social acceptance and widespread medical and recreational legalization.
How Does Cannabis Work for Potential Sleep Support?
Not only do people use cannabis for its potential sedative-like effects, but also to relieve stress, reduce anxiety, and promote relaxation, all of which are vital for getting a good night’s sleep. The way cannabis works for sleep is largely influenced by its interaction with the endocannabinoid system (ECS), which studies show regulates several physiological processes, including sleep.
The Endocannabinoid System and Sleep
One of the many functions of the ECS is regulating sleep cycles. Recent research has shed light on how the ECS directly influences sleep patterns. In a 2024 study on cannabinoids and sleep, for example, researchers highlighted a strong connection between the ECS and healthy sleep, noting how it helps maintain a natural sleep-wake cycle. A 2008 study found the ECS largely regulates sleep through CB1 receptors, which are thought to help control sleep patterns, as activating CB1 receptors shows to induce sleep. There’s also research that shows the ECS influences the serotonin system, which plays a large role in regulating circadian rhythm, sleep, and waking. Because CB1 receptors are known to enhance serotonin system activation, this may also play a role in the efficacy of the ECS to support sleep. Research also shows that both the body’s naturally occurring endocannabinoids, 2-AG and AEA, play a role in sleep regulation. A 2016 study found increased levels of 2-AG in sleep-deprived, healthy young adults. AEA is also involved in the sleep-wake cycle, with research that shows AEA levels are three times higher after waking than they are before going to sleep. AEA administration in animal models also increases slow wave sleep (SWS) and non-rapid eye movement (NREM) sleep, while also inhibiting wakefulness.
The ECS, Cannabinoids, and Sleep
The influence of various cannabinoids on the ECS is the primary way cannabis is thought to support sleep. THC, for example, binds directly to CB1 receptors. The cannabinoid’s efficacy in initiating sleep is thought to be caused by activating these receptors. CBD, on the other hand, has more of an indirect influence on the ECS, as it doesn’t bind directly to CB1 or CB2 receptors. Instead, it indirectly influences the ECS to potentially reduce stress and anxiety, which can ultimately help with sleep.
What are the Best Cannabinoids for Sleep Support?
A 2021 study highlighted that different cannabinoids contain therapeutic potential for the management of some sleep disorders. Cannabinoids, however, affect the body in unique ways, meaning some are better for sleep than others. Ultimately, the right cannabinoid depends on your specific needs. For example, a 2017 review of cannabis sleep research shows how Nabilone, a synthetic form of THC, may reduce nightmares associated with PTSD and improve sleep for people with chronic pain. CBD also shows promise for individuals with sleep issues associated with PTSD. A 2019 study found that CBD combined with routine psychiatric care helped reduce PTSD symptoms in adults. It also showed relief for some patients experiencing frequent nightmares, a common symptom of PTSD. The following are the most common cannabinoids associated with sleep support:
THC
THC has sedative-like effects that can benefit sleep, particularly when used in specific doses. A 2022 study found medicinal cannabis improves sleep in adults with insomnia, showing that 10mg of THC combined with 15mg of CBD significantly reduced the time it took study participants to fall asleep and increased how long they stayed asleep. Another study from 2023 tracked cannabis use through daily electronic diaries and showed that self-reported sleep quality was notably higher on days when participants used medical cannabis. Over time, it found frequent cannabis use was linked to sustained improvements in sleep. At lower doses, THC is shown to reduce the time it takes to fall asleep, increase deep sleep (slow-wave sleep), and extend total sleep time. That said, higher doses may reduce REM sleep, the stage linked to dreaming. This is thought to be the reason why regular consumers who stop using cannabis tend to report having vivid dreams. Overall, THC is believed to have a positive effect on sleep. A 2023 large-scale survey found the majority of people who use cannabis for sleep prefer high THC cannabis products, something similar to results from other medical cannabis studies. Close to 80% of people say they specifically seek out THC in cannabis they use for sleep.
CBD
CBD, especially when combined with THC, has shown to offer the best support for sleep. When used alone, however, its ability to ease stress and promote relaxation is closely linked to its potential for improving sleep quality. A 2019 study exploring CBD's effects on anxiety and sleep, for example, found that 66.7% of participants experienced improved sleep scores within the first month that fluctuated over time. Anxiety scores, however, decreased significantly in 79.2% of patients and remained low, suggesting CBD's strong impact on calming the mind could benefit those who suffer from stress-related sleep problems. The effect CBD has on sleep is thought to be dose-dependent. At lower doses, CBD can have wake-promoting properties. In higher doses (between 300mg-600mg), however, it’s shown to cause sedative-like effects that may enhance sleep. A 1993 study that explored the effects of CBD on cortisol, growth hormone, and prolactin found 300mg and 600mg of CBD significantly reduced cortisol levels, yet produced a sedative-like effect in participants. A 2021 study found preliminary clinical trials show “high-dose oral CBD (150–600 mg/d) may exert a therapeutic effect for social anxiety disorder, insomnia and epilepsy, but also that it may cause mental sedation.” Considering research shows chronic CBD use and high doses of up to 1,500mg/day are well tolerated in humans, consuming high doses of CBD daily could hold potential to safely support sleep problems.
CBN
CBN (cannabinol) is a cannabinoid converted from THC as cannabis ages. It’s widely promoted in the legal cannabis space to contain unique sedative effects that promote sleep. This is largely due to a 2017 report by Steep Hill lab published a report that said 5mg CBN had the same results as 10mg diazepam (Valium). The report has since been removed, and evidence that CBN contains sedative-like properties is sparse. A 2021 study highlighted that most human studies were dated (conducted in the 1970s and 1980s), and rarely looked at the cannabinoid’s impact on sleep. Study authors expressed the need to evaluate CBN’s effects on sleep using modern research, including sleep studies and/or validated sleep questionnaires. They also suggested that dosages higher than the typical 5mg found in current products may be needed for the best results. A 2023 study is currently underway that will assess preliminary data on CBN’s efficacy for sleep and safety in treating insomnia (using 30mg CBN, 300mg CBN, and a placebo), which will ultimately be used to inform larger clinical trials. The most recent study on CBN and sleep was published in 2024, which explored the effects of CBN on sleep with and without CBD. It found that individuals who received 20mg CBN woke up less during the night and experienced decreased sleep disturbances compared to a placebo. CBD combined with CBN, however, didn’t increase CBN’s effects. Authors suggested that taking 20mg CBN nightly could be “helpful for improving overall sleep disturbance, including the number of times one wakes up throughout the night, without impacting daytime fatigue.”
The Role of Terpenes in Cannabis and Sleep
Terpenes also contribute to its potential effects on sleep. Certain terpenes have sedative-like properties that may enhance the sleep-inducing effects of cannabis. Research supports that cannabinoids coupled with terpenes could increase the potential to support sleep. Known as the entourage effect, this widely accepted theory maintains that cannabis compounds work together to provide a synergy that offers enhanced effects compared to isolated compounds. For example, myrcene contains anti-inflammatory, analgesic and sedative effects that may provide a synergistic effect when combined with certain cannabinoids. A 2002 study suggested that myrcene may lower resistance across the blood-brain barrier, potentially increasing the transport of cannabinoids like THC into the brain, enhancing cannabinoid activity, and increasing THC’s psychoactive effects. Following are the top terpenes suggested to contain sedative-like effects, each of which is believed to enhance the sleep-promoting potential of cannabis:
Terpinolene
Terpinolene is one the least commonly occurring terpenes in cannabis, but it’s said to be one the strongest for producing sedative-like effects. According to a 2013 study, it has potent sedative effects and can help promote relaxation. It’s also found in apple, lilac, tea tree, pine, and lemon.
Myrcene
A 2021 study reported that cannabis strains high in myrcene are likely to have sedative qualities, There’s also a 2024 study that found beta-myrcene in lavender could be responsible for lavender's sedative properties and may be “a good potential compound in future clinical studies on coping with insomnia.” Myrcene is also found in hops (it gives beer a “hoppy” aroma and flavor), lemongrass, verbena, and mango.
Caryophyllene
There’s research to suggest that caryophyllene may contain sedative properties, along with analgesic, antidepressant, and anticonvulsant effects. That said, some studies suggest it only works as a sedative in high doses. A 2021 study, on the other hand, found caryophyllene essential oil isolated from Chromolaena odorata leaves contained effective sedative activity in animal models. Caryophyllene is commonly found in cannabis, cloves, hops, basil, and black pepper.
Linalool
Linalool is another terpene found in cannabis and is widely known for its calming properties. A 2009 study found that linalool induces powerful sedation without impairing motor function. It’s responsible for lavender’s calming aroma and is found in hundreds of cannabis strains, with a 2020 study evaluating the importance of terpenes in cannabis, noting linalool contains sedative, antipsychotic, anticonvulsant, anxiolytic, anesthetic, antidepressant, analgesic, antiepileptic, and antineoplastic properties.
Top 4 Cannabis Strains for Sleep
If you’re interested in supporting sleep with cannabis, it’s important to seek out strains rich in the cannabinoids and terpenes suggested to improve sleep. Following are four of the most popular cannabis strains for sleep:
1. Bubba Kush
Bubba Kush is renowned for its relaxing, sedative-like effects, making it one of the most common cannabis strains for sleep. This pure indica is believed to be a cross of OG Kush and an unknown Northern Lights strain. Users report reduced stress and anxiety, with physical effects that promote deep relaxation and sedation that often lead to a “couch-lock” effect and soothing, restful sleep. THC levels average 15-22%, and dominant terpenes include myrcene, caryophyllene, and limonene.
2. Granddaddy Purple
Grandaddy Purple is an indica-dominant cross of Big Bud x Purple Urkle known for deeply sedative physical effects and calming mental euphoria. Said to promote sleep and reduce muscle tension, Grandaddy Purple is highly regarded in the medical cannabis community as a strain that may help ease chronic pain and alleviate insomnia. THC levels average 17-24%, with dominant terpenes including myrcene, pinene, and caryophyllene.
3. Northern Lights
Northern Lights is an indica-dominant hybrid cross of Afghani and Thai landrace strains known for strong sedative-like effects combined with complete relaxation and a feeling of euphoria. Its sleepy, relaxing properties with its potential to boost mood make it a popular choice for individuals who suffer from sleep because of depression or anxiety. Northern Lights averages between 16-21% THC content, with dominant terpenes that include myrcene and caryophyllene.
4. Ice Cream Cake
Ice Cream Cake is a popular indica-dominant hybrid cross of Wedding Cake and Gelato #33 strains. It’s made a name for itself among medical cannabis and recreational users for its ability to induce deep mental and physical relaxation, helping with things like sleep, anxiety, and pain. Consumers report Ice Cream Cake cannabis products to help with sleep issues stemming from depression and chronic pain. THC levels range from 23-25%, with dominant terpenes that include caryophyllene, limonene, and linalool.
Final Thoughts
While cannabis has been used as a natural sleep aid for centuries, increasing research and anecdotal evidence that supports its role in promoting better sleep has skyrocketed public interest in cannabis and sleep. The plant’s influence on the endocannabinoid system combined with the various range of cannabinoids and terpenes known to support relaxation and sleep could make cannabis a promising natural approach for individuals' holistic relief from sleepless nights.