Can’t fall asleep in the evening, wake up during the night, and feel unrefreshed in the morning? Be aware that you are not alone. Up to one third of adults have sleep problems. Cannabis may be able to help you. We explain how cannabis affects sleep and recommend the best strains that have proved useful for sleep difficulties.
In traditional medicine, cannabis has long been used, among other things, to treat insomnia, especially in the form of infusions. Modern science looks at cannabis as a sleep aid primarily from the perspective of active compounds. Cannabinoids and some other substances present in cannabis have been studied repeatedly over recent decades precisely for their effects on sleep.
Does cannabis help with sleep? What does science say…
According to common belief, cannabis is a reliable remedy for poor sleep. But is that really the case? Scientific studies describe that THC, CBD and some minor cannabinoids may positively affect sleep. However, the mechanism of action is not always thoroughly researched, and some cannabinoids may, conversely, have a long-term negative effect on sleep.
THC and sleep
THC (tetrahydrocannabinol) is the main psychoactive cannabinoid in cannabis, and its effect on sleep is the best studied. Some studies suggest that THC probably helps people fall asleep faster and is associated with subjective improvement in sleep. However, it also has disadvantages. It has been shown that THC consumption suppresses the REM phase and may alter sleep architecture. It is also problematic that tolerance develops with long-term use, and sleep disturbances often appear after discontinuation.
In clinical studies, THC is often combined with CBD, with some studies attributing positive effects to this combination, but also others observing a negative impact. It therefore seems that THC may help with short-term sleep problems, but with long-term use it may hinder healthy sleep.
CBD and sleep
Unlike THC, CBD (cannabidiol) is not psychoactive, but its effects on sleep are somewhat less clear. Some studies have suggested the anxiolytic and sedative potential of CBD, but it has not yet been established whether this cannabinoid has a direct effect on sleep. Some papers suggest that CBD may improve subjective sleep quality, especially at higher doses. However, a number of randomised studies have found no significant effect of CBD alone compared with placebo.
It should be added that, unlike THC, there is no evidence that long-term use of CBD harms sleep. It is therefore fair to say that CBD may relieve sleep difficulties for some people under certain circumstances, but its clinical efficacy has not yet been proven.
Minor cannabinoids and sleep
Minor cannabinoids refers to more than one hundred cannabinoids that occur in cannabis at much lower concentrations than THC and CBD. In relation to sleep, CBN (cannabinol) is mentioned most often. It is formed by the oxidation of THC and is often described as a non-psychoactive “sleep cannabinoid”. However, there is not much clinical evidence for these claims.
The best cannabis strains for sleep problems
Among cannabis enthusiasts, it is customary to divide cannabis strains into sativas and indicas, with sativa strains considered energising and indicas being attributed calming effects. However, many experts believe that the different effects of cannabis strains are due less to their origin and more to terpenes. These aromatic substances, which give different strains their unique aroma, probably influence the action of cannabinoids. The terpenes most often associated with sleep-supporting effects are myrcene, linalool and β-caryophyllene.
Myrcene is among the most common terpenes in cannabis, and its scent is described as musky and earthy. Myrcene in cannabis is most often described as having sedative and relaxing effects. Strains rich in myrcene that are attributed sleep-supporting effects include Blue Dream, Purple Punch or Skunk #1.
Linalool is a common terpene in nature, found not only in cannabis but also, for example, in lavender and basil. Of all the terpenes in cannabis, linalool is the one most often mentioned for its anxiolytic and sedative effects. Essential oils rich in linalool are used in aromatherapy for insomnia, anxiety and depression. Strains rich in linalool that are attributed sleep-supporting effects include Kosher Kush, Do-Si-Dos and Cookies.
β-caryophyllene is a terpene with a peppery, spicy aroma, for which the ability to bind to CB2 receptors of the endocannabinoid system has been demonstrated. This means that β-caryophyllene can theoretically act to some extent in a similar way to cannabinoids. β-caryophyllene is one of the more complex sesquiterpenes. It is therefore more stable and lasts longer in dried material than volatile monoterpenes. Strains rich in β-caryophyllene that are attributed sleep-supporting effects include Gorilla Glue #4, Bubba Kush and OG Kush.
You may be interested in: Terpene guide to strains
Finally, we must emphasise that although some cannabis strains are often described as suitable for supporting sleep, such claims should be approached with a degree of caution. Scientific studies usually focus on the effects of individual cannabinoids, terpenes or the overall chemical profile of cannabis, rather than on specific commercial cultivars. We therefore do not have enough high-quality clinical evidence for specific strains.
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Sources:
Kuhathasan, N., Dufort, A., Mackillop, J., Gottschalk, R., Minuzzi, L., & Frey, B. (2019). The use of cannabinoids for sleep: A critical review on clinical trials.. Experimental and clinical psychopharmacology. https://doi.org/10.1037/pha0000285
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Narayan, A., Downey, L., Manning, B., & Hayley, A. (2022). Cannabinoid Treatments for Anxiety: A Systematic Review and Consideration of the Impact of Sleep Disturbance.. Neuroscience and biobehavioral reviews, 104941 . https://doi.org/10.1016/j.neubiorev.2022.104941
Narayan, A., Downey, L. A., Rose, S., Di Natale, L., & Hayley, A. (2024). Cannabidiol for moderate–severe insomnia: a randomized controlled pilot trial of 150 mg of nightly dosing. Journal of Clinical Sleep Medicine, 20, 753 - 763. https://doi.org/10.5664/jcsm.10998