What are the effects of cannabis on sleep? Plus, how to use it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Does cannabis help you sleep? Explore the 5 effects of cannabis on sleep, how to take it safely, and the potential negative effects of long term use.
So many of us struggle to get a good night’s sleep, and the reasons for those sleepless nights are endless. While some may turn to over-the-counter sleep aids, like melatonin, others look for more natural remedies like herbal teas, meditation, or relaxation techniques. But in recent years, people are more widely reporting that cannabis helps them fall asleep faster or calms their racing mind at night.
Several states in America have legalized cannabis use—and new products are available almost everywhere—so it’s easier than ever to try it for yourself. But, it’s important to know how cannabis may affect your sleep before adding it to your routine. Let’s dive in.
Does cannabis help you sleep?
Cannabis can help some people sleep better, especially if they struggle with falling asleep. Many people find it makes them feel more relaxed, which can be helpful when your mind is filled with thoughts at night. If you’ve ever had trouble winding down after a stressful day, cannabis might help you relax enough to drift off more easily. In fact, studies show that cannabis—particularly strains with higher THC content—can shorten the time it takes to fall asleep.
Cannabis works with the body’s endocannabinoid system, which plays a role in regulating things like mood, pain, and sleep. When you use cannabis, it can interact with receptors in this system to bring feelings of calm and drowsiness, especially when anxiety or stress is keeping you awake.
But, while cannabis might help you fall asleep faster, it may also affect your overall sleep quality. Some people find that cannabis helps them sleep well for a short time, but others may experience changes in their sleep patterns, especially if they use it regularly. Long-term use can sometimes disrupt your natural sleep cycle, leading to less restful sleep in the long run.
Certain strains can also make some people feel more awake or even anxious. The effects can vary with the type of cannabis, the dosage, and your individual body chemistry.
4 effects of cannabis on sleep
Cannabis can have several effects on your sleep—both positive and negative—depending on your genetics, how much you use, how often, and the type of cannabis you choose
If you’re thinking about using cannabis to help with your sleep, weigh the potential benefits and downsides based on your unique needs and how your body responds.
1. Falling asleep faster: One of the most common reasons people use cannabis for sleep is because it may help them fall asleep more quickly. Cannabis—especially strains with higher THC levels that may cause sedative effects—can help you relax enough to drift off, which may cut down on the time it takes you to fall asleep. This can be especially helpful if you struggle with insomnia or anxiety that keeps you awake.
2. More deep sleep: Some research suggests that cannabis may increase the amount of deep sleep, also known as slow-wave sleep, when your body heals and repairs itself and your brain processes and stores memories. This may leave you feeling more refreshed the next day.
3. Less dreaming (reduced REM sleep): If you use cannabis regularly, you might notice you have fewer or less vivid dreams. This is because cannabis tends to reduce the amount of time you spend in REM sleep. For some people, this may feel like a good thing — especially if you have nightmares or struggle with post-traumatic stress disorder (PTSD), where bad dreams are common.
4. Potential for grogginess: Feeling groggy or sluggish after using cannabis for sleep can be especially common if you take too much or use stronger strains with high THC content. A “weed hangover,” where you’re tired or foggy the next morning, may be a sign that the dose was too high or the cannabis was too strong for you.
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Can cannabis have a negative effect on sleep quality?
Cannabis can have some negative effects on sleep quality, especially if it’s used frequently or in high doses, particularly in the long-term.
Tolerance and dependence: With long-term use, your body can build up a tolerance to cannabis, meaning you may need more to get the same sleep-inducing effects. This can lead to disrupted sleep cycles, where your body becomes dependent on cannabis to fall asleep — and without it, you may find it even harder to sleep.
Impact on natural sleep cycles: Your circadian rhythm helps regulate when you feel sleepy and when you wake up, keeping your sleep patterns consistent. If you rely on cannabis every night, your body might start to depend on it to feel tired at bedtime, making it harder for you to fall asleep naturally without it.
Disrupted REM sleep: Cannabis reduces REM sleep, which can affect cognitive functions like memory and problem-solving over time.
Withdrawal effects: If you stop using cannabis after frequent use, you may experience withdrawal symptoms like trouble sleeping, vivid dreams, and increased anxiety. These effects can last for several days or even weeks.
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How to safely take cannabis for sleep: 6 tips to get started
If you’re considering using cannabis to help with sleep, it’s important to minimize any risks and maximize the benefits. While cannabis can be helpful for improving sleep in the short term, using it safely and mindfully can help you avoid potential problems like dependence or disrupted sleep patterns in the future. Always check in with your Doctor before beginning cannabis use.
1. Start with a low dose
If you’re new to cannabis, start with a low dose and see how your body reacts. This can help you ease into it without feeling overwhelmed or too sleepy too quickly. You can always increase the dose slightly if you need to.
For many people, around 2.5 to 5 milligrams of THC can be a good starting point. If you’re using CBD products, you might need a higher dose to feel the effects since CBD doesn’t have the same immediate sleep-inducing properties as THC.
Everyone’s body processes cannabis differently based largely upon their genetics, so what works for someone else may not be right for you.
2. Choose the right strain of cannabis
There are many different strains of cannabis. In general, they’re made up of different levels of the two main types of cannabis: indica and sativa. Typically, indica strains may be better for sleep because they tend to be more relaxing and sedative, which can be calming for your body and mind.
Look for strains labeled as indica, or hybrids that are indica-dominant. Talk to dispensary staff for recommendations based on your needs.
Watch out for sativa strains, as these can be more uplifting and energizing, and can even make some people feel more alert or anxious. These might not be the best choice if you’re trying to wind down at night.
3. Consider CBD if you want to avoid the high
If you’re not comfortable with the psychoactive effects of THC or don’t want to feel “high” before bed, consider using CBD products instead. CBD can also be a good option if products containing THC are not legal where you live.
CBD (cannabidiol) is a non-psychoactive compound found in cannabis that can help with relaxation and anxiety without altering your state of mind. Many people find that CBD helps them relax enough to fall asleep, especially if their sleep issues are related to anxiety or stress.
CBD also doesn’t tend to affect REM sleep the same way THC does, so if you’re concerned about reducing REM sleep or having fewer dreams, CBD might be a better option. Research the range of CBD products, like oils, tinctures, gummies and capsules, and start with a low dose.
4. Time it right
Depending on how you’re consuming cannabis, take it about 30–60 minutes before bed. If you’re smoking or vaping cannabis, you might feel the effects more quickly—sometimes within minutes—so you can take it closer to bedtime. Edibles can take longer to kick in, usually between 30 minutes and 2 hours, depending on your metabolism and the product.
Be patient and avoid the temptation to take more if you don’t feel the effects right away, as taking too much can leave you feeling groggy or overwhelmed later.
And try to avoid using cannabis too late in the night, as it might leave you feeling sluggish or “hungover” the next morning. Always pay attention to how your body responds to see what works best for you.
5. Limit your use to avoid tolerance
While cannabis can help with sleep, avoid using it every night to prevent building up a tolerance that makes sleep harder without cannabis.
Use cannabis only when you really need it — like on nights when your anxiety is high or you’ve had a particularly stressful day. Take breaks from cannabis every now and then to give your body a chance to reset. This can help keep your sleep patterns more natural and reduce the risk of needing higher doses.
6. Be mindful of potential side effects
Be aware of possible side effects when using cannabis for sleep. If you feel groggy or sluggish after using cannabis, or have a dry mouth, or dizziness, try reducing your dose or switching to a different strain with lower THC content. You can also try using CBD instead of THC to see if it leaves you feeling more refreshed the next day.
Adjust your dosage, strain, or timing if you notice any unwanted effects. Everyone’s body is different, so finding the right balance may take a little experimentation.
If you have any concerns or health conditions, talk with your doctor before adding cannabis to your sleep routine.
Effects of cannabis on sleep FAQs
Is CBD or THC better for sleep?
Whether CBD or THC is better for sleep depends on your specific needs and how you react to each compound.
THC is known for its sedative effects and can help people fall asleep faster. It can be especially useful if anxiety or pain make it hard for you to fall asleep because of its ability to relax both the mind and body. But, THC comes with a psychoactive “high,” which can leave some people feeling groggy or the next morning — especially when it’s taken in higher doses.
CBD doesn’t have any psychoactive effects, so it won’t make you feel “high.” It’s often better for people who want to feel calm and relaxed without altering their mental state. CBD may help reduce anxiety and promote a sense of calm, which can make it easier to fall asleep and stay asleep. It’s also less likely to disrupt REM sleep, which is important for overall sleep quality.
If you’re sensitive to THC or prefer not to experience its effects, CBD might be a better option for you. Some people also combine both THC and CBD to get a balance of effects, but start with one or the other and see how your body responds.
Can cannabis use lead to sleep disorders?
Using cannabis, especially frequently or in large amounts, can sometimes lead to sleep problems.
Developing a tolerance: Over time, you may need more cannabis to achieve the same sleep-inducing effects. This can disrupt your natural sleep cycle and make it harder to sleep without cannabis, leading to a form of dependence.
Withdrawal symptoms: When you stop using cannabis after regular use, you might have more difficulty falling asleep, waking up frequently during the night, or experiencing vivid dreams.
Long-term disruptions to your sleep architecture: Cannabis can reduce REM sleep, which is when dreaming occurs. While this might be helpful in the short term—especially for people with PTSD who want to avoid nightmares—reducing REM sleep for a longer time can affect cognitive functions like memory and learning.
Sleep disorders: In some cases, heavy or long-term cannabis use has been associated with conditions like insomnia, especially when people try to stop using it.
How does cannabis affect dreams?
Cannabis can impact dreams, mainly because it reduces REM sleep — the stage of sleep when most dreaming happens. For regular cannabis users, this usually means they dream less or have less vivid dreams. This can be a relief for people who suffer from nightmares or bad dreams — especially those dealing with PTSD, since fewer REM cycles mean fewer opportunities for those distressing dreams to occur.
But, when you stop using cannabis, there may be a “REM rebound.” This means your body tries to make up for the REM sleep it’s missed, leading to an increase in REM sleep and much more intense or vivid dreams. These dreams can sometimes feel overwhelming or unsettling because your brain’s catching up on all the REM sleep it missed.
What is the most effective cannabis for sleep?
The most effective cannabis for sleep is typically an indica strain or an indica-dominant hybrid. Indica strains are known for their relaxing, calming effects on both the body and mind, which can help ease you into sleep.
Strains with higher THC levels tend to be more effective at helping you fall asleep quickly, but they can also leave you feeling groggy in the morning if the dose is too high. On the other hand, if you prefer to avoid the high or are sensitive to THC’s effects, try a strain with a balanced mix of THC and CBD or even go for a pure CBD product. CBD won’t make you feel high, but it can help with relaxation, which might improve sleep quality.
If you’re not sure where to start, talk to someone at your local dispensary for guidance. They can help you choose a strain that suits your needs, whether you want a strong sedative effect or a gentler option to promote relaxation.
What are the alternatives to cannabis for improving sleep?
If you’re hesitant about using cannabis or you’ve found it doesn’t work well for you, try alternatives thought to improve your sleep naturally without the potential downsides of regular cannabis use.
Take supplements: Taking a melatonin supplement—a natural hormone that helps regulate the sleep-wake cycle—about 30 minutes before bed can help tell your body that it’s time to sleep. This can make it easier to fall asleep naturally and get deep sleep. It’s widely available and generally considered safe for short-term use.
Drink tea made with chamomile, valerian root, or lavender: These are all considered to have calming properties that might help you relax before bed.
Have good sleep hygiene: Improve your sleep hygiene by going to bed at the same time every night, avoid caffeine or heavy meals before bedtime, and create a calming sleep environment by keeping your bedroom cool, dark, and quiet. Here are 10 more tips to help you improve your sleep hygiene.
Use relaxation techniques: Deep breathing, meditation, or progressive muscle relaxation (here’s 8 steps to practice PMR) can be effective at calming your mind and body before bed.
Try cognitive behavioral therapy for insomnia (CBT-I): For sleep issues related to stress or anxiety, this evidence-based approach has been shown to help improve their rest by changing negative thought patterns and behaviors related to sleep.
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