15 Powerful Cannabis Tips You Need for Better Sleep (& 10 of Our Favorite Products)

THC For Sleep

As you may already know, there are two dominant chemical compounds within cannabis. One, CBD (or cannabidiol), has a number of health benefits but is non-psychoactive, meaning it won’t give you the “high” feeling associated with cannabis use. The other, THC (or tetrahydrocannabinol), is psychoactive and gives you the “high” feeling associated with cannabis. THC, along with over 85 other cannabinoids, is found in the trichomes of the cannabis plant.

The effects of THC are induced rapidly as the chemical binds to endocannabinoid receptors in the brain, central nervous system and the immune system. The naturally sedative properties of indica strains will be the primary benefit for THC users looking for a sleep aid, but the late night use poses risks around daytime drowsiness and lack of dreams.

Choosing a Strain: Indica, Sativa, or Hybrid?

If you’ve spoken to your physician and they’ve recommended cannabis as a potential treatment for sleep disturbances, or if you’ve made the decision to try cannabis to help with sleep, then the next step is to choose a strain that’s right for you.

Different strains have different effects on the body and it’s important to choose a strain that suits your needs and health goals. Different strains fall in one of three categories:

• Indica strains are generally relaxing and soothing, producing a mellow, drowsy effect.
• Sativa strains have more euphoric, energizing effects and are best for daytime use.
• Hybrids vary between being more Indica- or Sativa-dominant and are blends of the two strains, the specifics of which are often left up to the grower or dispensary.

While the dispensary staff can be helpful when choosing a specific strain, there are a few overall guidelines to keep in mind. First, indica or indica-dominant hybrids are the most likely to help you relax and doze off with ease, since they lack the cerebral “head high” of sativas that can be overwhelming when you’re trying to sleep.

Second, we recommend sticking to a strain that contains about 20 percent THC or less. This is because super-strong strains can make dosing more difficult and are more likely to leave you feeling groggy the next morning. If you find you need something stronger, you can always increase your dose, but you can’t reduce it once you’ve ingested it. Start slower and work up if you find you need to.

Risks of THC on Sleep Patterns

According to a study conducted in 2008, consumption of high-THC cannabis can reduce rapid eye movement better known as REM sleep, meaning that your body spends more time in the deeper, more restful phases of sleep and less in REM, or the dream-inducing phase of sleep. This can result in more peaceful sleep, especially for those who have trouble staying asleep or struggle with nightmares. However, it is also important to note that REM is a necessary phase of sleep that helps improve cognitive functioning, so it may not be a good idea to use cannabis as a sleep aid for long periods of time.

Have you ever noticed any changes in your sleep when you smoke weed before bed? Some clever folks did and this inspired them to start doing research on how cannabis affects the quality of your sleep.

An electroencephalogram (EEG) is a tool used by sleep specialists and it works by measuring the total (averaged) electrical activity throughout your entire brain. Through years of research, neuroscientists have been able to assign a frequency, and amplitude to specific stages. There are five stages in a single sleep cycle, ranging from one to five, and then rapid eye movement or REM.

Stages one through five, associated with beta, alpha, theta, and delta waves respectively, mark the transition of being awake to falling asleep. There are three stages of Non-REM (NREM): N1 sleep is when you’re just dozing off, N2 sleep occurs when you transition from one stage of sleep to another, N3 (slow wave sleep), is the most physically and mentally restorative, and N4 sleep is considered deep sleep. Most people repeat the cycle about three times a night over the course of eight hours.

Although it’s possible to dream during NREM sleep, these are more rare and difficult to remember. NREM dreams are about basic stuff, while REM dreams are the roller coaster rides and emotional battles we often associate with dreams.

The Big Question: How does cannabis affect your sleep cycle?

Well, it certainly puts you to bed faster! It’s an incredible agent for fighting insomnia. But what about your dreams? While there were relatively minor changes in the sleep activity of stages one through three, researchers noticed that, in a dose-dependent manner, higher THC both increased stage four (deep sleep) whilst decreasing REM (dream sleep).

Now why might you be okay with this trade off? The primary benefit to cannabis’s dream suppression—managing PTSD by decreasing nightmares. People who are struggling to move past an emotional or challenging event are often haunted by it in their dreams, and cannabis can help provide a restful night’s sleep.

Now you might be wondering, what if I don’t have PTSD? Is it bad to miss out on dreams? Do I need them for memory retention or future problem solving as some researchers think?

Whether or not nightmares are the problem, people around the world know that cannabis is a brilliant solution for speeding up sleep onset and extending sleep.

Here is the thing, though, your dreams are going to get intense when you take a night off from smoking. After a period of decreased REM sleep time, your body goes into a ‘rebound mode’ where you dream intensely to catch up on all the REM sleep your system feels it needs.

Despite theories about REM’s importance in processing information and emotions, a lack of REM sleep appears to have little impact on waking behavior. (Read the full study here.) Studies using electroencephalogram—EEG—recordings show that even with minimal REM sleep, subjects report no obvious adverse effects in their day-to-day.

However, this is not the case with NREM deep sleep cycles. While it appears that we can survive just fine without REM, the sequences of other sleep cycles are imperative to our health.

Have you ever ingested cannabis before bed and woken up with a ‘high-over’? Improper dosage or choice of strain and THC content can leave you feeling lethargic. Edibles can affect our bodies for much longer since they’re processed by the digestive tract and liver, anywhere from eight to 12 hours. This can cause grogginess the next morning. For sleeping purposes, it’s best to stick to vaping, smoking, or tinctures, all of which are absorbed into the bloodstream and not processed by the gut.

We recommend sticking to a strain that is about 20-percent THC or less. This is because super-strong strains can make dosing more difficult and are more likely to leave you feeling groggy the next morning.

Dosage and Usage of THC for Sleep

There are many different options available for cannabis ingestion before bed. The two key things to sort out are consumption method and dosage.

How to Choose Your Cannabis Ingestion Method for Sleep

Some people prefer to smoke flower in the form of a bowl or a joint. Others prefer to vaporize flower or cannabis concentrates (be careful when using these for sleep, they’re very potent!) through a pen or volcano vaporizer.

Others use cannabis tinctures, which can be dropped under the tongue and absorbed through the mucous membranes of the mouth. Ultimately, the delivery method is up to you; choose whatever you feel most comfortable with.

Secondly, there is the question of how to find the correct dosage. This may take a bit of trial and error, so perhaps it would be best not to start at the beginning of the work week. Start slow, with just a few puffs when smoking raw flower or vaping, or start with a drop or two of a tincture.

Take note of how you feel after ingestion. Signs that you are feeling the effects of cannabis include feelings of euphoria, drowsiness, increased sensation, and a delayed sense of time. If you find that you need to re-dose during the night, go ahead—just avoid dosing within four hours of your scheduled wake-up time.

How to Time Your Cannabis Dosing for Sleep

Timing is very important when using cannabis for sleep. This is one of the reasons we didn’t include edibles in our recommended ingestion methods, as the time they take to become effective is unreliable, from 30 minutes to two or three hours. You’ll need to be much more precise than that when dosing with cannabis for sleep.

As with any sleep aid, cannabis is most effective when combined with good sleep hygiene. Provide yourself with a peaceful and restful environment, choose a consistent bedtime, and try to take a break from screens at least an hour before bed.

While everyone processes cannabis differently, it is generally a good idea to dose about an hour before bedtime. The effects of cannabis will last three to four hours, helping you fall asleep. However, the immediate effects of cannabis, especially the sense of euphoria, can make you temporarily more excitable and therefore make it harder to sleep. Taking cannabis an hour before bed allows these effects to subside, making for a more restful sleep.

Study Results for THC on Sleep Behavior

According to a study conducted in 2008, consumption of high-THC cannabis can reduce REM sleep, meaning that your body spends more time in the deeper, more restful phases of sleep and less in REM, or the dream-inducing phase of sleep.  This can result in more peaceful sleep, especially for those who have trouble staying asleep or struggle with nightmares. However, it is also important to note that REM sleep is a necessary phase of sleep that helps improve cognitive functioning, so it may not be a good idea to use cannabis as a sleep aid for long periods of time.

As with any sleep aid, cannabis may not work for everyone and does not work the same across all patients. Additionally, some people have difficulty using high-THC strains because they find it increases their anxiety and causes feelings of paranoia. If this is true for you, you can try experimenting with different strains, especially those high in CBN, which is the strongest sedative of any of the known cannabinoids. We always suggest discussing your needs with your dispensary and asking for a recommendation. You may find that certain strains can help you sleep without triggering anxiety.

Additionally, consumption of cannabis by those pregnant or breastfeeding is not recommended. If you’ve recently had a heart attack, consult a physician before using cannabis, as some research has shown an increased risk of myocardial infarction associated with cannabis use. To assess the risk of other illnesses such as COPD related to the smoking of cannabis more research is needed, as well as the medical uses and benefits of cannabis.

As more research on cannabis is forthcoming, cannabis (which is legal in some states, but remains illegal at the federal level and in much of the country) has been shown to have numerous health benefits and acts in similar ways to many existing pharmaceutical drugs, with far fewer and less severe side effects.

Before you design a THC routine for managing sleep disorders it’s important to understand that THC has not yet been proven effective for these conditions, please always speak to your doctor before changing your current management regimen.

CBD For Sleep

Many people find high-quality CBD helpful in the treatment of sleep disorders like insomnia, insufficient sleep, and restless leg syndrome. Sleep disorders refer to changes in sleeping patterns or habits that negatively impact health. Sleep disorders are surprisingly common, affecting 50-70 million adults in the United States.

Unfortunately, most physicians prescribe pharmaceuticals to combat sleep disorders rather than managing the disorder naturally. Medications like sleeping pills and allergy/cold medicine are habit-forming, unhealthy, and induce negative side effects when taken regularly. Your body develops a psychological dependency on sedative-hypnotic drugs like Ambien and Lunesta, and they often leave you with residual feelings of grogginess in the morning, even after a full eight hours of sleep.

In addition to making lifestyle changes that facilitate a better night’s sleep, ingesting CBD oil before bed could help combat some nighttime discomforts—naturally. We cover some of our favorite sleep-specific CBD products further on in this article.

Imagine waking up in the morning feeling rested and awake—no more residual grogginess or impairment. In order to understand CBD’s potential for modulating sleep, we turn to a series of medical studies that have been conducted over the past ten years. These studies, linked contextually below, evaluated CBD’s medical efficacy in treating those who suffer from various types of sleep disorders. We will address the results below.

For starters, research on cannabis and sleep is in its infancy and has yielded mixed results. But there is more to it than that. The root cause of many sleep disorders is actually another disease like anxiety, stress, PTSD, or chronic pain—and it’s possible that CBD helps to manage many of these conditions. So, while CBD may not be inherently sedative—which, as discussed, is a good thing—it may work in a variety of ways to improve sleep quality.

Benefits of CBD on Sleep Patterns

CBD is one of the most promising breakthroughs for the nearly 70 million people in the United States who are estimated to suffer from sleep disorders. Sleep disorders can affect anyone, and include conditions like insomnia, restless leg syndrome, and sleep apnea. While they vary in terms of whether they cause trouble falling asleep or trouble staying asleep, the end result is the same: an insufficient amount and/or quality of sleep.

Not getting the recommended amount of sleep, which is at least seven hours a night according to the CDC, can lead to all sorts of unexpected health issues. We’re all aware that bad sleep can lead to grumpiness, but it can also increase the risk of health conditions like diabetes, heart disease, and obesity. Insufficient sleep can also make people far more likely to be killed or injured in “drowsy driving” accidents.

The good news is, CBD can help! CBD is proven to help users reduce the factors that may directly impact the ability to either fall or stay asleep, including pain, anxiety, and depression. Due to its popularity, there are now many different CBD products to choose from that can help you get a full, quality night’s rest. Below, we’ve broken our favorites down by category, to help you get the sleep that you truly deserve.

Dosage and Recommended Usage

The research is underway, and anecdotal reports offer a positive connection between the two CBD and sleep, and many say regular CBD doses help them get a good night’s rest. Essentially, CBD may be most effective when used as a preventative measure first. Establishing a baseline concentration in your system and maintaining a regular dose helps stabilize the endocannabinoid system.

There are multiple options available, but for managing the symptoms associated with various types of sleep disorders, we recommend speaking to your doctor about including full-spectrum CBD oil daily in the form of tinctures or gel capsules for maximum relief.

Both products contain the same active ingredient: high-quality, full-spectrum CBD oil. The main difference is the dosing style—tinctures are taken sublingually, and capsules are swallowed like a pill. High-quality CBD tinctures or capsules will also utilize MCT oil, and ingredients needed by the body for full absorption of the cannabidiol.

After using CBD regularly to manage sleep disorders, many people still find that they need a safe way to manage acute symptoms. In addition to the products we’ve outlined above, we recommend considering vaporizing CBD to combat these sleep disorders. Vaping is one of the fastest dosing mechanisms—it allows cannabidiol to be absorbed into the bloodstream almost instantly.

Often, the best way to manage moderate to severe sleep conditions is to combine different CBD products for all-day preventative and therapeutic coverage.

What is the correct CBD dosage to help treat sleep disorders and insomnia?

Your experience with cannabidiol will be unique, and it takes a bit of consideration to build a personalized routine. The best dose for you will vary based on personal factors, like your tolerance to cannabinoid products, your weight, or the type and severity of ailments you hope to manage.

We suggest those suffering from sleep disorders to speak with their doctors about starting with a baseline five to 10 mg of CBD per day.

If this dose doesn’t seem to bring relief, we suggest increasing the dose by another five to 10 mg daily until you experience complete relief. Tinctures make it easy to consume this way, since you can increase by small increments, one or two drops at a time.

Alternatively, CBD capsules offer the convenience of pre-measured doses. There’s no harm in starting with a low dose CBD gel cap, like 10 mg, because CBD has no serious side effects and you can’t overdose on it.

The time at which you should ingest the CBD oil will vary based on your specific sleeping disorder. Meaning those with insomnia should ingest a few hours before bed and those with excessive daytime fatigue should consume when waking in the morning.

After you’ve established a baseline dose and monitored the effects, you can begin to slowly increase the dose as needed. Be sure to take time between doses to monitor the effects, as ingestible CBD products like these may have a delayed onset time of up to 90 minutes. However, the way the body slowly metabolizes these products may also explain the sustained relief they provide. In fact, many people report that the relief they feel from tinctures and gel capsules lasts all day.

Dosing for CBD vaporizers are different, as it can be difficult to accurately meter doses without special tools. The benefit to CBD vaporizers, however, is the near-immediate onset. Because you can usually feel the full effects of vaporized cannabidiol within 10 minutes, you can easily take one puff at a time and monitor your symptoms until they subside.

Recommended CBD Regimen for Sleep Disorders

When formulating a CBD regimen for a specific disease or illness (like sleep disorders), it’s important to understand that high-quality CBD should be used regularly for maximum relief. It’s also helpful to understand whether another condition like anxiety, PTSD or pain is actually the root cause of your sleep disorder. The recommended regimen will also vary slightly based on the type of sleeping disorder you have—i.e. those suffering from insomnia will need to consume their CBD at a different time of day than those suffering from excessive daytime fatigue. See our recommended products at the bottom of the article for more information on the best CBD for sleep products.

Before you design a CBD routine for managing sleep disorders it’s important to understand that CBD has not yet been proven effective for these conditions, please always speak to your doctor before changing your current management regimen.

A Note About CBD and Drug Interactions

All of our affiliate partners have extensively analyzed their CBD and its practical uses before confirming the positive safety profile of the cannabinoid, and these brands make every effort to publicly display their lab reports on their websites. Despite evidence that CBD is safe for most people, it’s important to note that it may interact with common medications because it utilizes the same pathways, through cytochrome P450 liver enzymes, for absorption.

Interactions could include many of the prescription medications taken for sleep disorders, like benzodiazepines or other sleep aids, which utilize cytochrome P450 pathways for absorption. The interaction is not necessarily dangerous (unless the medication is prescribed to treat life-threatening conditions) but it may cause the medication to be less effective.

CBD’s effect on these liver enzymes is only temporary, so many people are able to solve this problem by spacing out their CBD and medication doses. Of course, you should always talk to your doctor about CBD before using it, especially if you take daily medications. He or she will be able to help you determine the benefits and risks of incorporating CBD into your wellness regimen.

Risks of CBD on Sleep Patterns

The interesting thing about CBD and sleep is that in small to medium doses, people have reported CBD to be mildly alerting—research suggests it stimulates the same receptors as caffeine. You may be wondering: Why do the anecdotal results contradict the reported medical studies? For starters, due to the war on drugs, research on cannabis and sleep has been inhibited and is therefore just in its infancy, yielding understandably mixed results from disparate hypotheses.

Study Results for CBD on Sleep Behavior

CBD was discovered almost a century ago, but only recently did researchers begin to uncover evidence of its prominent health benefits. Although still in its early stages, research regarding CBD is advancing rapidly. Because of various anecdotal reports and bits and pieces of information regarding the endocannabinoid delivery system’s involvement in sleep-wake cycles, researchers are increasingly interested in the effects of CBD for sleep.

One conflicting side of the argument suggests that CBD has wake-promoting properties, which may sound counterintuitive, but could be useful for managing daytime sleep disorders, like daytime fatigue. Evidence suggests that cannabidiol could be useful in managing many of the underlying conditions that cause sleep disorders, which led to research specifically into the use of CBD for PTSD-related insomnia.

In fact, several studies have confirmed the potential anxiolytic effects of CBD, and one main way that CBD may improve sleep is by improving overall anxiety. The same rule applies to insomnia caused by pain, which may also respond well to CBD treatment.

Sleep is one area of particular interest for researchers since most of the mechanisms of sleep are still poorly understood. Much of the research we have regarding CBD for sleep is preliminary, and further understanding is necessary before CBD can be officially recognized as a treatment route for insomnia and other sleep disorders. Research efforts regarding CBD for sleep are expected to continue to incline, but the following studies show a useful connection between cannabidiol and sleep disorders:

1. Effectiveness of CBD Oil for Pediatric Anxiety and Insomnia as Part of Post Traumatic Stress Disorder: A Case Report

A 2016 study evaluated the effects of CBD on a 10-year-old girl with pediatric anxiety and post-traumatic stress disorder. “Pharmaceutical medications provided partial relief, but results were not long-lasting, and there were major side effects. A trial of CBD oil resulted in a maintained decrease in anxiety and a steady improvement in the quality and quantity of the patient’s sleep. CBD oil, an increasingly popular treatment of anxiety and sleep issues, has been documented as being an effective alternative to pharmaceutical medications. This case study provides clinical data that support the use of CBD oil as a safe treatment for reducing anxiety and improving sleep in a young girl with post-traumatic stress disorder.”

2. Cannabis, Cannabinoids, and Sleep: a Review of the Literature

A 2017 peer review of the existing studies relating to cannabinoids and sleep concluded that “CBD may hold promise for REM sleep behavior disorder and [combating] excessive daytime sleepiness…”

3. Cannabidiol in Anxiety and Sleep: A Large Case Series

A 2019 series of case studies suggests that “The final sample consisted of 72 adults presenting with primary concerns of anxiety or poor sleep. Anxiety scores decreased within the first month in 57 patients (79.2%) and remained decreased during the study duration. Sleep scores improved within the first month in 48 patients (66.7%) but fluctuated over time. In this chart review, CBD was well tolerated in all but three patients.”

The Best CBD Products Focused on Sleep

Which CBD products help with sleep and insomnia?

Before you design a CBD routine for managing sleep disorders it’s important to understand that CBD has not yet been proven effective for these conditions, please always speak to your doctor before changing your current management regimen.

Best Overall CBD Product for Sleep: Focl Night Capsule

Everyone wants to get a great night’s sleep. The FOCL Night Capsules are a complete game changer for your wellness routine. The impressive part wasn’t how well we slept, or even how quickly we fell asleep (although it did seem to happen a little faster every night after dosing), but how rested we felt when we woke up.

When paired with the FOCL Day Capsules as part of FOCL’s Wellness Stack, the secret weapon in both products (adaptogens) really shine. The 10 mg dose of hemp extract means we’re happy to recommend these capsules even to beginner CBD users, but note they deliver a highly optimized product that will benefit experienced users alike.

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Best Tincture for Sleep: cbdMD PM Sleep Aid

It’s hard to argue with a Consumer Survey of Product Innovation Product of the Year Award. The cbdMD Sleep Aid tincture is our preferred format (we like the mint flavor) but they are also available as capsules. You won’t be disappointed by the excellent broad-spectrum CBD in every product batch of this sleep formula.

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Best CBD Flower For Sleep: Canna Comforts

Like to roll a joint before bed, but don’t want to use a high-THC strain? We highly recommend the CBD flower from Canna Comforts. It’s important to note that “while the product may look and smell like marijuana, it’s actually legal industrial hemp flower per the Farm Bill of 2018 signed into law by the president in November 2018” which is why you can order strains like El Jefe, pictured above, on their website!

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Best Bath Salt for Sleep: Serene CBD Dead Sea Salt

Is there a better way to relax before bedtime than taking a relaxing hot bath? We don’t think so, and neither does Serene Cannabis. In fact, the brand created an entire product that extends the natural relaxation that a bath provides with the positive sleep benefits of CBD. Their Dead Sea Bath Salts have 100 mg of CBD in every bag, and they help lull you to sleep from the inside out. The sea salt naturally reduces joint pain and inflammation, and the CBD boosts that power by helping to relieve oxidative stress (stress created by having too many free radicals in the body).

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Best Vegan Gummies for Sleep: CBDistillery

Vegans love these CBD Nighttime gummies made by CBDistillery. With 30 mg of CBD and an additional one-and-a-half milligrams of melatonin in each gummy, this option is not only tasty (with a variety of flavors like strawberry, raspberry, and raspberry-lemon) but also incredibly beneficial for sleep.

Their CBD is always THC-free and has been lab-verified to contain only pure CBD isolate. Every gummy is also kosher, vegan, and gluten-free, so you can eat them without feeling guilty. Simply chew one right before bedtime and enjoy your restful sleep.

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Best Softgel with Melatonin for Sleep: Joy Organics

Joy Organics has combined their broad-spectrum nano-emulsion CBD softgels with another ingredient well-known to assist with sleep, melatonin. Each high-efficiency melatonin softgel contains 25 mg of CBD with one milligram of melatonin, all of which are third-party verified to contain no THC.

These softgels were created with the newest technology available, which allows them to break down quickly in the body. That means their sleep benefits kick in much quicker than other softgels on the market, as the body can more easily digest them before sending you off to dream land.

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Best Lavender CBD For Sleep: SeaBeDee

Lavender offers calming and soothing properties that can help reduce stress, and the Seabedee Sleep Blend capitalizes on this. Studies have revealed that researchers who monitored sleep cycles with brain scans found that lavender increased slow wave-sleep; instrumental for slowing heartbeat and relaxing muscles. Subjects slept more soundly on the lavender night.

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Best Tincture / Vaporizer Bundle For Sleep: Specktra Tranquility

Specktra offers one of the best bang-for-your-buck CBD bundle options for sleep on the market. Each bundle comes with their hazelnut-flavored, 400 mg CBD tincture and one of their 250 mg CBD Tranquility vapes.

When combined, the bundle allows users access to quick relief from anxiety, depression, and pain using the vape while they wait for the tincture to kick in and carry them through the night. All of Specktra’s products are made with as many natural ingredients as possible, and use full-spectrum CBD oil with less than 0.3 percent THC.

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Best Tincture / Bath Salt Bundle For Sleep: TerraVita

Looking for a holistic solution to your bedtime routine? The TerraVita Sleep Bundle is the perfect combination of restful products. You’ll receive synergistic benefits from inside and out that will provide a supercharged night of sleep so you can take on the day like a champ. What’s Included: Sleep CBD Tincture, Pure CBD Tincture, and Relax CBD Bath Soak for a total of 2,250 mg CBD!

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A Note About CBD & Drug Testing

If drug testing is a part of the conditions of your employment, you might be concerned about the potential of CBD to cause you to test positive for THC. This isn’t an unfounded concern—however, there isn’t exactly a cut-and-dry way to answer it.

Much of the data we have about CBD is anecdotal, and its potential impact on drug testing is no exception. There are very few peer-reviewed studies on the subject, but there appears to be a small risk of a false positive for some users. Avoiding full-spectrum products containing traces of THC can reduce your risk of a false positive, but that may not eliminate the risk entirely.

If you are concerned about passing a drug test, you should consider this potential risk when deciding whether CBD is right for you. To learn more about the science of CBD, check out this article for a more thorough discussion of how to minimize your risk of a false positive, or simply purchase a drug test alongside the CBD you choose and do a test for yourself to ensure peace of mind. You can also read our comprehensive guide about drug testing, here.