Cannabis and Sleep: Your Natural Ticket to Dreamland
Sleep is an essential part of life, and finding a way to unwind at the end of a long work day can be a challenge. It's easy to believe at least 12% of Americans struggle with insomnia. Medications for stress and sleep often leave people feeling extremely groggy the next day, and holistic options like melatonin can leave some users with headaches and night terrors. So what are you supposed to do if you can’t let your mind and body get to rest?
Counting sheep might work for some people, but for many the trip to dreamland needs extra help. People resort to cannabis to wind down and induce drowsy feelings. It relaxes your body, de-stresses your mind and puts you in a dreamy state to drift off too.
At Starbird, we love nothing more than matching you with products that help bring a sense of calm and tranquility to your life. We get countless requests for flower, vapes and especially edibles that are geared towards aiding sleep. But how exactly does cannabis help you get a restful night of slumber? And how do you avoid products that will do the opposite? Between strains, terpenes and function of cannabinoids, there is a lot to unpack. Let’s take a closer look at the science behind this sedative effect.
How does cannabis influence sleep?
The endocannabinaoid system (ECS) modulates sleep patterns by interacting with neurological pathways and chemicals in the brain that control the sleep cycle. The ECS aids in balancing wakefulness and sleep by interacting with the CB1 and CB2 receptors in the brain. The CB1 receptors are found in the brainstem and hypothalamus, both critical areas for regulating sleep. Activating these can promote those sleepy, serene feelings. Imagine your endocannabinoid system (ECS) as the maestro orchestrating your sleep-wake symphony, ensuring each note strikes the perfect balance between alertness and rest.
CB1 Activation: The Sleep Conductor
When cannabinoids, such as THC from cannabis, activate CB1 receptors, they modulate the release of various neurotransmitters. This activation typically inhibits the release of excitatory neurotransmitters, leading to a calming effect on the nervous system. By reducing neuronal excitability, CB1 activation promotes drowsiness and facilitates the onset of sleep.
GABA: The Relaxation Virtuoso
One of the primary neurotransmitters influenced by CB1 activation is GABA (gamma-aminobutyric acid), the brain's principal inhibitory messenger. Activation of CB1 receptors can enhance GABA activity, further suppressing neural excitability and promoting relaxation. This synergistic effect between CB1 activation and GABA release creates an optimal environment for sleep initiation.
Adenosine: The Sleep Promoter
Additionally, CB1 receptor activation has been linked to increased levels of adenosine, a neuromodulator that promotes sleep and suppresses arousal. Elevated adenosine levels contribute to the sleep-inducing effects observed with cannabinoid consumption.
Transparency in Understanding
It's important to note that while CB1 receptor activation facilitates sleep onset, the overall impact on sleep architecture can vary depending on the specific cannabinoids involved and individual differences. For instance, THC may reduce REM sleep, affecting dream activity and potentially memory consolidation. THCV (tetrahydrocannabivarin) is a cannabinoid that promotes focus and energy, so it would be best to avoid high concentrations of it if the goal is sleep and relaxation. Conversely, CBD interacts differently with the ECS and may promote wakefulness at lower doses while exhibiting sedative properties at higher doses.
Is THC the only thing helping me sleep?
Absolutely not ! Getting high in general doesn’t simply rely on THC. The other cannabinoids present in cannabis, like CBN and CBD, are like the dream team for sleep. THC, other cannabinoids, and terpenes all work in synthesis to deliver psychoactive effects.
THC: The sleep starter. THC helps you fall asleep faster by shortening the time it takes to drift off and extending deep sleep. However, it tends to reduce REM sleep, which means fewer dreams and, for some, less memory consolidation.
CBD: The mellow manager. CBD eases anxiety, enhances GABA’s calming effects, and keeps you asleep without significantly interfering with REM sleep, offering a smoother, more balanced rest. High levels of CBD is a great option for someone struggling with pain induced insomnia.
CBN: The rising sleep champion. CBN (cannabinol) is gaining recognition for its strong sedative potential, especially in promoting deep sleep. Formed as THC ages and breaks down, CBN works synergistically with other cannabinoids to enhance relaxation, making it a promising option for those who struggle to fall—or stay—asleep. You’ll find an array of products at our Salem dispensary with a ratio of CBN.
What terpenes are best for sleep?
Terpenes are naturally occurring compounds that give cannabis -and other plants- its smell and taste. Not only do they contribute to the delicious sensory appeal of marijuana, but they also have holistic effects. Tailoring your cannabis choices based on terpenes is a great way to obtain a specific high. The best terpenes for sleep benefits are myrcene, linalool and beta caryophyllene.
Myrcene, the most common terpene in cannabis, is prized for its sedative and calming effects, making it an excellent choice for individuals seeking better sleep. This terpene, which contributes to the earthy and musky aroma of cannabis, is also found in natural sources like mangos, lemongrass, and bay leaves. Its relaxing properties are attributed to its ability to amplify the effects of THC, creating a more soothing experience. Whether in your evening cannabis strain or a cup of lemongrass tea, myrcene is your ally in winding down after a long day.
Linalool is another terpene that plays a pivotal role in promoting restfulness. Recognized for its floral, lavender-like scent, linalool is often associated with stress relief and anxiety reduction, both of which are crucial for a good night's sleep. This terpene works by interacting with brain receptors to enhance relaxation, helping to ease you into a deeper, more restorative slumber. Whether found in cannabis or in lavender oils, linalool is a natural choice for a calming bedtime routine.
Beta-caryophyllene, the bedtime buddy you didn’t know you needed, is a terpene with a knack for promoting restful sleep. Known for its spicy, peppery aroma, this unique terpene doubles as a cannabinoid, binding to CB2 receptors to reduce inflammation and calm the body. The result? A soothing, pain-free experience that sets the stage for better slumber.
This natural sleep aid isn’t just limited to cannabis—it’s also found in black pepper, cloves, and cinnamon, making it a familiar comfort in your spice rack. Having this terpene present in your strain, like myrcene, is optimal for those struggling with insomnia related to pain. With its ability to ease physical tension and promote relaxation, beta-caryophyllene is a key ingredient in strains designed to help you drift into a peaceful, restorative night’s sleep.
Three terpenes that will aid your sleep endeavors
What is the best strain for sleep?
Northern Lights - An old-school classic! One of the most sought after strains in the cannabis market, Northern Lights is famed for its powerful body high that delivers uninterrupted rest. The sweet, funky nose makes it a sensory delight, with earthy and pine undertones that enhance its appeal. Stoners report that its calming effects are perfect for soothing the body and mind, offering a deeply peaceful experience that will leave you feeling blissfully relaxed.
Twilight - Our THC diamond infused preground is a premium option for those that are seeking both flavor and potency. The natural lavender and vanilla terpenes gives this flower a delightful floral aroma and taste, and the effect is a tranquil high that is ideal to drift off with. The best part? It’s already ground up for you, so you can skip right to packing a bowl before you tuck in for the night.
Cold Snap by Tower Three is an exceptional choice for sleep and relaxation, thanks to its indica-dominant profile and soothing effects. With a genetic lineage of The Menthol and Biscotti, this strain delivers a perfect balance of tranquility and gentle uplift. The myrcene and linalool make the effects deeply calming and ideal for winding down in the evening without feeling too heavy. The flavor profile of Cold Snap enhances the relaxation experience, with earthy kush notes and a refreshing minty aftertaste that lingers pleasantly. This unique combination of flavors adds a sensory layer of comfort, helping you ease into a restful state. Additionally, its stress-relieving qualities make it a fantastic option for those looking to quiet their minds and let go of the day’s tension.
Have you ever sabotaged your sleep with the wrong strain? To keep you on the right track, steer clear of strains that are heavy on citrus or tropical profiles, like Green Crack, Super Lemon Haze, Jack Herer, or Pineapple Express. These strains often contain energizing terpenes like limonene and pinene, which can promote focus and alertness—great for daytime productivity but not ideal for winding down.
Want an easy hack for choosing a sleepy and relaxing strain? Go for the desserts! Strains like Peanut Butter Pie, Wedding Cake, Biscotti, and Sunset Sherbert aren’t just deliciously named—they’re often packed with soothing terpenes like myrcene and caryophyllene that work wonders for relaxation and pain relief. These sweet-sounding favorites are like the comfort food of cannabis, helping you melt into the couch and drift off to dreamland. So, when in doubt, treat yourself to these strains and savor the ultimate recipe for a good night's sleep!
Key Points to Consider
Choosing the Right Product
The way you consume cannabis can greatly impact your sleep experience. Smoking or vaping provides fast-acting relief, making it ideal for those who need to fall asleep quickly, while edibles take longer to kick in but offer longer-lasting effects. Choose the delivery method that aligns with your bedtime routine and sleep needs.
Understanding Dosage
When it comes to cannabis for sleep, less is often more. Start with a low dose and gradually adjust to find what works best for you. Pay attention to the THC:CBD ratio—higher CBD levels can promote relaxation without the intense psychoactive effects of THC, making it easier to drift into restorative sleep.
When to Use Cannabis Before Bed
Timing your cannabis intake is crucial to avoid morning grogginess or delayed effects. For smoking or vaping, aim for 30–60 minutes before bed. If you’re using edibles plan for 1–2 hours of lead time to allow the effects to fully develop before sleep.
Combining Cannabis with Good Sleep Hygiene
Cannabis works best when paired with healthy sleep habits. Set a calming bedtime routine with dim lighting, limited screen time, and relaxing activities like reading or meditation. This synergy between cannabis and good sleep hygiene can enhance your restfulness and overall sleep quality.
Cannabis offers a natural and versatile solution for improving sleep, thanks to its ability to calm the mind, relax the body, and promote a restful night. Understanding the role of cannabinoids, terpenes, and delivery methods can help you make informed choices that align with your individual sleep needs. Whether you’re seeking relief from stress, pain, or restlessness, cannabis provides a tailored approach to achieving deeper, more restorative sleep. With the right product and approach, you can enjoy the benefits of a good night's rest and wake up feeling refreshed.
Fly high, and Sweet Dreams !