Sleep and Cannabis

If you’ve ever spent the night tossing and turning, you know how lack of sleep can ruin your day. You’re not alone: According to the U.S. Centers for Disease Control and Prevention (CDC), one in three Americans have difficulty sleeping on a regular basis. For an estimated 50 to 70 million Americans experiencing chronic sleep disorders, the problem is even more severe.

Thankfully, if you have trouble falling asleep and staying asleep, cannabis may be a helpful tool. Explore the relationship between sleep and cannabis and learn how it may help with sleep issues.

What Do We Know About Cannabis and Its Effects On Sleep?

Much of cannabis’s potential for improving sleep relates to how it may relieve symptoms that cause restlessness in the first place, such as chronic pain or anxiety. By effectively soothing these symptoms, recreational or medical cannabis may help you get more shut-eye. When it comes to directly influencing sleep architecture, things aren’t as straightforward. There is evidence that Cannabidiol (CBD) may be therapeutic for people with insomnia, but delta-9 Tetrahydrocannabinol (THC) might impair sleep quality long-term. More research is needed to better understand how individual cannabinoids and terpenes may alleviate sleep problems. Like so many of the effects of cannabis, its impact on sleep comes back to how it influences the endogenous cannabinoid system (ECS), which governs the sleep-wake cycle. This network of cannabinoid receptors throughout your brain and body are clustered in the central nervous system (CB1 receptors) and immune system (CB2 receptors).

The aforementioned receptors are influenced by endogenous cannabinoids like anandamide (sometimes called “the bliss molecule”) and 2-arachidonoylglycerol (2-AG). These interactions influence sleep functions, including pain perception, stress and anxiety, appetite and mood. Phytocannabinoids found in cannabis plants similarly influence these receptors. This interaction between cannabinoids and the ECS is what gives cannabis products their therapeutic potential. In the right combination, these compounds may prompt the ECS to alleviate pain, reduce stress and improve mood, among other examples. Research suggests the same may be true of terpenes, the compounds that give cannabis plants their flavor and scent. For example, limonene is thought to contribute an uplifting characteristic that can boost mood. Additionally, beta-caryophyllene has shown promise in chronic pain management, particularly for inflammatory pain and neuropathic pain that can leave you tossing and turning.

Researchers have yet to uncover the precise way in which many cannabinoids work alongside the ECS. Still, from the studies completed already, we have a basic understanding of how cannabis may impact sleep quality and whether it may be a helpful sleep aid.

What does the research say about cannabis and sleep?

Sleep is a complex process, and many factors contribute to its quality and duration. Previous studies suggest cannabis may be most helpful when it indirectly addresses factors disruptive to sleep. For example, in a 2019 study examining 72 adults experiencing anxiety and poor sleep, researchers found that anxiety scores decreased in nearly 80% of patients within a month of CBD use and stayed decreased throughout the study. Sleep scores also improved, though researchers noticed some fluctuations in sleep quality over time. Similarly, cannabis may serve as a pain management tool that might help you fall asleep faster and sleep through the night. Chronic pain disrupts the sleep cycle, especially during slow-wave sleep and rapid eye movement (REM) sleep. The pain management capabilities of cannabis are well documented. Cannabinoids may also effectively reduce nightmares in people living with Post-Traumatic Stress Disorder (PTSD). PTSD-induced nightmares are often disruptive and resistant to conventional treatments. A 2009 study into the effects of a synthetic form of THC called nabilone found it improved sleep for 34 of the 47 patients experiencing persistent PTSD nightmares. The nabilone was administered alongside the patients’ current psychiatric medications.

Cannabis might also hold promise for people managing certain sleep disorders like insomnia. A 2022 study examining 38 patients with insomnia found that, after three months of consuming medical cannabis, 71% reported improved subjective sleep scores, while 39% reduced or stopped using prescription sleep medication. It’s not always clear how certain cannabinoids and terpenes will impact sleep over time. THC, for example, may reduce the time it takes to fall asleep in the immediate term but could decrease your sleep quality in the long run. Moreover, cannabis produces a highly individualized experience; how cannabis affects you may not be the same for someone else.

In each study mentioned above, researchers make clear the need to continue looking into how cannabis influences sleep in clinical trials. While these studies are essential steps in gaining a clearer scientific understanding of cannabis and sleep, they are far from absolute conclusions.It’s also worth noting that people with serious sleep disorders like obstructive sleep apnea may not benefit from cannabis use. Speak with your doctor or a sleep medicine specialist to make sure cannabis fits into your existing treatment plan. Be sure to ask about potential interactions with prescription medications you may use.

Different Forms of Cannabis and How They Impact Sleep

The best cannabis products for sleep address why you experience sleep problems in the first place. For example, inhaling cannabis offers near-instant effects that taper off quickly, possibly making this method effective for falling asleep quickly. Alternatively, ingesting an edible offers a slow onset of effects but a long duration, perhaps making it a better choice for staying asleep throughout the night. You may also benefit from a combination of both these product types.

Tinctures, in particular, may be good for sleep. Tinctures absorb directly into your bloodstream through your mouth tissues and partially make their way through your digestive system. As a result, they take effect quickly and last for several hours, ideal for falling asleep and staying asleep.

What Are The Pros and Cons of Cannabis For Sleep?

Here's what you need to know about cannabis use for sleep.

Pros of cannabis for sleep problems

• Improved sleep latency: Sleep latency refers to how long it takes you to fall asleep. Cannabis might expedite the process, whether you fall asleep faster because cannabis has reduced anxiety and chronic pain symptoms or has just made you feel sleepy. Decreased nighttime awakenings: Broken sleep can severely reduce rest quality and lead to fatigue and lack of focus the following day. Cannabis may reduce the number of times you wake up throughout the night.
• Alleviation of sleep-disrupting symptoms: Cannabis may alleviate sleep-disrupting symptoms in people with conditions like PTSD, neuropathic pain or anxiety disorders. While these conditions are not directly related to insomnia, their symptoms can impact sleep to the point of negatively impacting treatment. Cannabis may address these symptoms to help with sleep duration and quality, hopefully bolstering the effectiveness of treatment.

Cons of cannabis for sleep problems

• Cannabis is complex: In many studies, patients were given a nearly pure distillate or synthetic form of a single cannabinoid. Most cannabis products contain many cannabinoids and terpenes, making it difficult to predict how any given product may impact sleep problems.THC brings mixed results: Researchers believe THC reduces the amount of time spent in the REM cycle, an important element of restful sleep. Some studies have also suggested that long-term use of THC may cause sleep disturbances and reduce sleep quality.More research is needed: It's difficult to draw definitive conclusions about cannabis for sleep, especially about long-term effects. Even the most promising studies end with researchers recommending continued research and clinical trials to learn more about how cannabinoids and terpenes impact sleep.
• It doesn’t help all sleep problems: Not all sleep disorders are affected by cannabis. Those with sleep apnea and other sleep disorders may not be good candidates to try cannabis for sleep.

Strategies for Developing Healthy Habits Around Cannabis Use and Sleep

These tips for cannabis use and sleep can help you select the best products and establish the right routines for best results.

Consider Your Circumstances

The most crucial step in effectively using cannabis for sleep is knowing what’s disrupting your sleep in the first place. For example, if pain keeps you awake, your chosen product should address pain relief. Evaluate your unique situation and consider what will help you sleep better before you head to the dispensary.

Choose The Right Product Type

Cannabis products come in many forms, including vapes, edibles and tinctures. The type of cannabis product affects sleep in a different ways, including sleep duration and quality.

Consider Cannabinoid and Terpene Content

Regardless of product type, cannabinoid and terpene content is key. Since high THC may disrupt REM sleep and long-term sleep quality, consider a low THC product. Cannabinoids like CBD and Cannabinol (CBN) and terpenes like myrcene and linalool may be especially effective for falling and staying asleep.

Know Your Dose and Timing

The amount of cannabis you need, and when you need it will depend on your tolerance levels. At first, try a small amount and see how it makes you feel. Gradually increase the amount over time until you find the lowest effective dose. Similarly, adjust consumption times based on the product you’ve chosen and how you react to it. You may need to ingest an edible an hour before bed but vaporize flower 10 minutes before you turn off the lights.

Keep A Sleep Journal

To best understand how cannabis influences your sleep, you need to track it. Maintain a sleep journal and add entries before you go to sleep and when you wake up. Note your cannabis routine and any changes you’ve made, along with how well you've slept, to track how cannabis affects your sleep.

Experiment and Optimize

Since cannabis is individualized, your experience with this sleep aid will be unique. Don’t be afraid to experiment and tweak the above for best results.

Tips For Creating A Supportive Sleeping Environment

Proper sleep health is an essential foundation — without it, cannabis may not have the impact you’d like. Incorporate these sleep hygiene tips for best results:

• Keep your bedroom cool, dark and quiet: Adjust your bedroom to these conditions to improve your rest and increase the odds you stay asleep through the night.
• Buy a comfortable mattress: Comfort is the foundation for proper sleep hygiene. While it's not the magic key to falling asleep faster, a mattress that supports your body can make it easier to fall asleep.
• Limit blue light exposure before bed: Phones, TVs and computer screens emit blue light, which can be disruptive to our sleep cycles. Unplug and unwind an hour or two before bed to give your eyes and brain a rest. Consider reading a book, meditating or listening to music instead.
• Avoid stimulants before bed: Caffeine and nicotine can keep you awake. Consider skipping your afternoon cup of coffee.

Try Tinctures From Panacea Wellness For Optimal Rest

The relationship between cannabis and sleep is not straightforward, but it may be effective when approached with patience and an open mind. If you’ve resolved to try cannabis for sleep, tinctures may be the right fit due to their faster-acting and longer-lasting effects.

To explore the formulations and brands carried at our dispensaries in Maryland and Massachusetts, visit the Panacea Wellness website and view the menu at your favorite location!