Cannabis for Sleep

Cannabis, also called marijuana, is widely used as a sleep aid, both recreationally and among medical users. In a recent Sleep Foundation survey, our team found that roughly 77% of men and 64% of women between 21 and 64 have used cannabis to sleep. Cannabidiol (CBD), a non-psychoactive compound found in the cannabis plant, is also a popular sleep aid, with 27% of respondents reported using it at least once. 

However, research into cannabis as a sleep aid is still developing. While cannabis may help relieve insomnia when used occasionally, researchers are unsure whether long-term use is ultimately beneficial or detrimental for sleep quality.

How Cannabis Affects Sleep

It’s believed that cannabinoids help you sleep because they tell the cannabinoid receptors in your brain to increase adenosine, a neurotransmitter that promotes sleep. Cannabinoids also suppress your brain’s arousal system, which can make you feel sedated. 

Cannabis has several different active compounds, including tetrahydrocannabinol (THC) and CBD. For people with certain conditions, such as chronic pain, post-traumatic stress disorder (PTSD), and multiple sclerosis, cannabis may help them fall asleep faster, wake up less during the night, and enjoy better sleep quality overall. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source A 2021 study also found that cannabis may relieve symptoms for people with restless legs syndrome (RLS). Trusted Source Advances in Experimental Medicine and Biology View Source

Some studies have found distinctions between daily users and non-daily users. Those who use cannabis daily are more likely to report sleep problems than occasional users or people who do not use cannabis at all. Non-daily users report fewer sleep issues than both daily users and non-users.

Does Cannabis Affect Your Sleep Quality?

In addition to helping you fall asleep faster, cannabis may alter your time spent in the different sleep stages. Short-term cannabis use appears to increase the time you spend in non-rapid eye movement (NREM) sleep, the stages that help you wake up feeling refreshed. However, THC decreases the amount of time you spend in rapid eye movement (REM) sleep, when you spend more time dreaming, processing emotions, and cementing new memories.

Potential Risks and Side Effects

When used on a short-term basis, cannabis may help you fall asleep faster. However, health experts generally do not recommend using sleep aids, including cannabis, on a long-term basis, because of their potential to negatively impact your sleep quality and cause other side effects.

Studies suggest that heavy cannabis use, especially on a long-term basis, may have consequences for sleep, including:

• Less sleep overall
• Less time spent in deep sleep
• Longer time to fall asleep
• Frequent awakenings

Long-term cannabis use may also have health-related side effects. Studies have found the substance may reduce the volume of gray matter in your brain Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and, when smoked, increase your risk of chronic bronchitis Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . 

Cannabis withdrawal can also produce sleep-related side effects, such as strange dreams, difficulty falling asleep, and less time spent in deep sleep. Health experts also recommend people avoid using cannabis while pregnant or breastfeeding. Cannabis can be harmful to brain development in children and teens. Trusted Source Journal of the American College of Emergency Physicians Open View Source

Deciding if Cannabis Is Right for You

Whether or not to use cannabis for sleep is a highly personal decision. Synthetic forms of cannabis appear to relieve nightmares and insomnia, but some researchers warn about the limitations of these studies Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source and the potential risks of using cannabis until dosing is more standardized.

Many people use cannabis to successfully manage their chronic pain and insomnia. However, some people find it makes them feel more paranoid or anxious. If you do not like the feeling of being high, a strain with a higher amount of CBD may be a better option for you.

Another important consideration is whether cannabis is legal where you live. If not, talk to your doctor about other ways to improve your sleep, such as better sleep hygiene or alternative sleep aids. 

Legal and Safety Considerations

Though there are many states where the sale and consumption of cannabis is legal, it’s still illegal federally. You can be prosecuted for having cannabis in certain states and you could even be arrested in states where cannabis is legal, because the federal government lists it as an illegal controlled substance. 

Though you can’t die from a cannabis overdose, Trusted Source StatPearls View Source you can experience intoxication and unpleasant side effects from taking too much. Some people experience fear, panic, nausea, or depression while using cannabis, and acute intoxication can lead to tachycardia, or increased heart rate. 

Cannabis can be harmful to children and pets. If you choose to use cannabis as a sleep aid, it’s important to keep it in a secure spot.

Say Goodbye to Insomnia

Sign up to receive emails about how to improve your sleep,
as well as our comprehensive Better Sleep Guidebook.

What to Expect When Using Cannabis for Sleep

If you plan on trying cannabis as a sleep aid, your care provider can give you the best guidance based on your needs and medical history. However, it helps to have an understanding of the different options available.

Indica or Sativa for Sleep

There are multiple strains of cannabis, which each produce different effects. The most common strains are indica and sativa:

• Indica is thought to be more calming, and it may help produce feelings of relaxation and sleepiness. People appear to prefer indica for pain management, relaxation, and sleep.
• Sativa is considered more stimulating, and it may produce feelings of euphoria for some. People tend to use sativa for an energy boost.

Most of the differences attributed to sativa versus indica strains are based on the subjective experiences of cannabis users. Some researchers argue that the distinction between indica and sativa strains Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source is less relevant than the variety in THC content and other ingredients in any particular product. Hybrid strains with a mix of indica and sativa may produce different effects based on the specific makeup of cannabinoids and other ingredients.

Form of Cannabis

Cannabis can be smoked, vaporized, eaten, or placed under the tongue as a sublingual tincture. Each form has drawbacks and bioavailability, or how much of the active components you can expect to make it into your bloodstream. Those who are concerned about the effects of smoke on the lungs may prefer to avoid smoking it.

Our survey results indicate that most people who use cannabis as a sleep aid prefer gummies or edibles, though smoking and vaping cannabis is also popular, especially with men.

Inhaled cannabis tends to have high bioavailability, as the THC enters your system directly. By contrast, edibles lose a significant amount of THC through the digestive process. Smoked cannabis can have bioavailability rates as high as 56%, compared with 4% to 20% for orally ingested cannabis.

How Much Cannabis to Take Before Bed

There are no official dosage guidelines for how much cannabis to take before bed. It’s best to start with a small dose and make adjustments if necessary. Every person responds to cannabis differently and the various forms can have effects that differ from one another. 

Edibles, gummies, drinks, and tinctures generally contain a set amount of THC that’s measured in milligrams. Start with a small dose like 1.5 milligrams and make changes as needed. Smokable products are harder to measure, but again, it’s best to begin with a low dosage.

When to Take Cannabis for Sleep

Different forms also take more or less time to produce effects. When you smoke cannabis, you can generally feel the effects almost immediately, whereas edibles can take longer to have an effect, as they must work their way through your digestive system first.

The effects of smoked cannabis are highly variable depending on the person, the length of inhalation, the number of times it is inhaled, and other factors. Generally, THC levels peak after about 10 minutes.

Effects You May Notice

Because cannabis comes in a variety of strains and affects everyone differently, you may need to experiment before you find the form, dosage, and timing that work for you. THC is a psychoactive drug that tends to have other effects aside from promoting sleep. You may feel sleepy, relaxed, euphoric, or energized.

When using cannabinoids, some users may also experience dizziness, nausea, fatigue, dry mouth, vomiting, confusion, loss of balance, or hallucinations. You may also experience anxiety, panic attacks, or paranoia.

Still have questions? Ask our community!

Join our Sleep Care Community — a trusted hub of sleep health professionals, product specialists, and people just like you. Whether you need expert sleep advice for your insomnia or you’re searching for the perfect mattress, we’ve got you covered. Get personalized guidance from the experts who know sleep best.