Many people want to know more about the best cannabis for sleep, because it could be the key to better slumber. Everyone needs a good night’s rest for physical and mental well-being. Sleep affects the heart, blood flow, respiration, metabolism, and immune system.¹
Lack of sleep can cause fatigue, irritability, and decreased productivity. It can also lead to a higher risk of heart disease, hypertension, obesity, and stroke.¹ Medication is a common sleep aid for those with poor sleep health.
Cannabis is entering the spotlight as more people look for natural ways of optimising sleep. The challenge is in strain selection.
We discuss the science behind cannabis and sleep and the best ways to apply this treatment method.
The science behind cannabis and sleep
The link between cannabis and sleep lies in the interaction between cannabis compounds and the endocannabinoid system (ECS). The ECS has receptors and chemicals that manage various physiological processes. It also plays a critical role in regulating sleep patterns.
The cannabis plant has over 100 psychoactive compounds called cannabinoids. The most widely studied are THC and CBD. Both compounds influence brain function. They cause changes in mood, thoughts, feelings, and behaviour that may induce sleep.
Research shows THC can help people fall asleep faster and stay asleep longer. THC-use in the short-term increases slow wave sleep (SWS) and decreases rapid eye movement (REM) sleep.² SWS is the most restorative sleep stage, associated with sleep quality and maintenance.
While CBD doesn’t cause drowsiness, it may improve sleep quality by reducing pain and anxiety. Animal studies show CBD improves sleep at lower doses.² There’s a decrease in REM, but at higher amounts, REM latency increases.
Cannabis also contains terpenes, the compounds responsible for its aroma and flavour.³ Linalool and myrcene, for example, have sedative properties that can promote relaxation and sleep.
Key cannabinoids and their impact on sleep
The cannabinoids below may help with sleep due to their sedative properties.
THC
THC is the primary cannabinoid. It binds to ECS receptors in the brain and body, producing various effects, including sedation and relaxation.
Research shows high THC has a dose-dependent effect on sleep. Many people use it to treat insomnia. Excess THC amounts may produce psychoactive effects, which can cause anxiety and paranoia in some people.⁴
CBD
CBD is another cannabinoid with therapeutic potential. It doesn’t cause intoxication or drowsiness, because it’s non-psychoactive. It induces sleep by lowering disruptive factors, like pain and anxiety. CBD may also counteract some of THC’s psychoactive effects.
Approved medicinal cannabis products are registered on the Australian Register of Therapeutic Goods (ARTG). These are assessed for quality, safety and effectiveness by the Therapeutic Goods Administration (TGA).⁵
There are only two approved products currently available in Australia:⁵
-
Nabiximols (brand name Sativex), which contains THC and CBD. It’s used to treat spasticity in people with multiple sclerosis.
- Cannabidiol (brand name Epidyolex), which is a CBD-only oil preparation. Epidyolex complements other epilepsy drugs to treat severe and rare forms of epilepsy in children aged two and over.
TGA offers access to medicinal cannabis products through these pathways:⁵
- Special Access Scheme (SAS)
- Authorised Prescriber Scheme (APS)
CBN
A lesser-known cannabinoid is CBN. Findings suggest 20 mg nightly may improve sleep without causing daytime fatigue.⁶
Terpenes and their role in sleep
Terpenes may have sleep-promoting effects when combined with THC and CBD, a phenomenon known as the “entourage effect”.
Many plants contain these compounds, including cannabis. Terpene profiles give plants their unique scent and protect them from animals and pests.
Strains high in these terpenes are among the best cannabis for sleep. The terpenes below have a reputation for helping people with sleep issues.
Myrcene
Myrcene is found in many plant species, including hops, cannabis, lemongrass, and citrus fruits.⁷ It’s pleasant-smelling and produces spicy, earthy, and musky scents.
Myrcene has potential analgesic, sedative, antidiabetic, antioxidant, anti-inflammatory, antibacterial, and anticancer effects.⁷
Studies show myrcene functions similarly to the endocannabinoid system. Cannabis strains with high myrcene concentrations often produce a “couch-lock” effect.⁷
Linalool
Linalool is a terpene found in over 200 plants, including cannabis. It gives a floral scent with spicy notes. Its aroma may promote relaxation and calm the body and mind. Linalool provides relief from inflammation, muscle tension, insomnia, and anxiety.⁸
This terpene is one of the world’s oldest sleep aids because of its sedative properties. Its ability to reduce stress also benefits people with sleep disorders.
Terpinolene
Terpinolene is in many cannabis strains, but only in small amounts. The terpene offers an array of scents, including pine, floral, and citrus. It may have antibacterial and antifungal properties. Animal studies show that terpinolene has sedative effects.
Best cannabis for sleep
Understanding the type of cannabis is vital when selecting a strain for slumber. It’s important to consider the THC, CBD, and terpene content.
Indica varieties often soothe and relax, making them ideal sleep aids. Sativa strains typically stimulate and energise. Hybrid strains offer mixed effects.⁹
Below are some strains of the best cannabis for sleep.
Granddaddy Purple
Granddaddy Purple is a classic indica strain that relaxes and promotes sleep. Its terpenes include myrcene, pinene, and caryophyllene. The high myrcene concentration offers powerful sleep-inducing effects.
Northern Lights
Northern Lights is an excellent indica strain for sleep because of its high myrcene level. Its other terpenes include caryophyllene and limonene.
Bubba Kush
Bubba Kush is a favourite among people seeking sleep help. It has plenty of caryophyllene, limonene, and myrcene. This indica strain’s soothing effects make it perfect for unwinding before sleeping.
Dosage and timing
It’s critical to consume the proper dosage when taking cannabis as a sleep aid. Patients should start with around 5–10 mg of THC,¹⁰ as excess amounts may disrupt slumber. Gradually increase as needed.
Timing is also vital. It’s best to take cannabis at least an hour before bedtime.¹¹ This allows time for the onset of the effects. Patients won’t experience disruptions later at night, either. There can be a delayed reaction when consuming edibles.
Improper dosing, or taking cannabis too close to bedtime, may cause side effects. These include grogginess or sleep interruptions. Maintaining a consistent dose and schedule are the best practices for quality sleep.
Potential risks and considerations
While cannabis can be an effective sleep aid, there are some risks to consider.
Dependency and tolerance
Tolerance levels may increase with regular, long-term cannabis use. Patients might need to up their consumption to experience the same effects. Prolonged cannabis use as a sleep aid may also lead to dependency. Patients may not be able to sleep without it.¹²
Legality
There are legal considerations to note, as the law varies in every area. In Australia, legal medicinal cannabis products are approved and unapproved. Both categories are only available through a medical practitioner. ⁵
Drug interactions
Although cannabis is natural, it may interact with certain medications. People considering using cannabis as a sleep aid should speak to a medical professional.
Respiratory issues
There are concerns about the impact of cannabis use on lung health. Smoking cannabis exposes you to many toxins, irritants, and carcinogens. Research also links cannabis smoke to chronic bronchitis.
Smoking isn’t the only way to take cannabis. Patients can consume it in other forms to achieve the desired effect.
Individual sensitivity
THC and CBD may trigger insomnia or anxiety in certain people. If this happens, suggest treatments and alternative sleep aids. Pregnant or breastfeeding women shouldn’t take cannabis.¹²
Personalising your sleep strategy
Everyone reacts differently to cannabis. As with all personalised medicine, it’s vital to develop a tailored sleep strategy. Tracking sleep patterns, dosage, and consumption timing is essential. Having a journal helps your patients identify factors that enhance or worsen their sleep quality.
Lifestyle factors also influence the results. A balanced diet, regular exercise, no screen time before bed, and low stress levels are part of a healthy sleep routine.
Medical practitioners can help patients develop a cannabis-based plan that works best for them with expert guidance and personalised adjustments.
Cannabis’ potential for optimal sleep
Choosing the best cannabis for sleep is tricky. Knowing the key points of how cannabinoids interact with the ECS is vital. Understanding THC, CBD, and terpenes helps your patients make an informed selection.
It’s important to be responsible when taking cannabis. Patients should incorporate it into their routine along with other healthy sleep habits. Healthcare professionals must emphasise low doses and make adjustments according to their patients’ needs.
Cannabis can be a valuable sleep aid with the right approach. Learn more about how to apply this treatment method in your medical approach with accredited courses at Planted.
References
- NIH. (2022, March 24). How sleep works - Why is sleep important? National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
- Kaul, M., Zee, P. C., & Sahni, A. S. (2021). Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics, 18(PMC8116407). https://doi.org/10.1007/s13311-021-01013-w
- Robertson, K. (2021, May 20). Cannabis Terpenes: What They Are and How They Work. Healthline. https://www.healthline.com/health/cannabis-terpenes
- Vaillancourt, R., Gallagher, S., Cameron, J. D., & Dhalla, R. (2022). Cannabis use in patients with insomnia and sleep disorders: Retrospective chart review. Canadian Pharmacists Journal / Revue Des Pharmaciens Du Canada, 155(3), 175–180. https://doi.org/10.1177/17151635221089617
- What medicinal cannabis products are available in Australia? - Alcohol and Drug Foundation. (n.d.). Adf.org.au. https://adf.org.au/talking-about-drugs/medicinal-cannabis-products/medicinal-cannabis-australia/
- Bonn-Miller, M. O., Feldner, M. T., Bynion, T. M., Eglit, G. M. L., Brunstetter, M., Kalaba, M., Zvorsky, I., Peters, E. N., & Hennesy, M. (2023). A double-blind, randomised, placebo-controlled study of the safety and effects of CBN with and without CBD on sleep quality. Experimental and Clinical Psychopharmacology. https://doi.org/10.1037/pha0000682
- Surendran, S., Qassadi, F., Surendran, G., Lilley, D., & Heinrich, M. (2021). Myrcene—What Are the Potential Health Benefits of This Flavouring and Aroma Agent? Frontiers in Nutrition, 8(PMC8326332). https://doi.org/10.3389/fnut.2021.699666
- Levy, J. (2022, March 26). What Is Linalool? Benefits, Sources + How to Use It. Dr. Axe. https://draxe.com/health/linalool/
- Holland, K. (2019, April 8). Sativa vs. Indica: What to Expect Across Cannabis Types and Strains. Healthline; Healthline Media. https://www.healthline.com/health/sativa-vs-indica
- MMTC. (2020, June 16). Basic Guide to Dosing. MMTC. https://www.mmtcfl.com/blog/basic-guide-to-dosing/
- Sian Ferguson. (2017, September 14). Can You Use Cannabis to Restore Your Natural Sleep Cycle? Healthline; Healthline Media. https://www.healthline.com/health/medical-marijuana/cannabis-for-sleeping
- Wiginton, K. (2021, July 27). Cannabis, CBD, and Sleep. WebMD. https://www.webmd.com/sleep-disorders/features/cannabis-cbd-sleep