According to the CDC, 35% of Americans don’t get enough sleep and while the commonly held belief is that cannabis helps with sleep, does science back that claim and if so which strains improve sleep quality? Research from multiple clinical trials does demonstrate that cannabis can significantly improve sleep parameters, with a 2023 randomized crossover trial showing 60% of insomnia patients no longer classified as clinical insomniacs, including an increase in melatonin levels after 2 weeks of THC:CBD treatment. A study from 2021 noted significant improvements in Insomnia Severity Index (ISI) scores with cannabinoid therapy as well as another from the same year found that 991 medicinal cannabis users reported significant symptom reduction across 24,189 tracked sessions. While the relationship between cannabis and insomnia is the most studied with the strongest evidence base out of all the other sleep disorders, there is also evidence that supports cannabis helping with PTSD-related nightmares and restless legs syndrome, with there being limited yet promising preliminary data supporting cannabis benefits for sleep apnea as well.
Cannabis affects sleep through your endocannabinoid system, mainly through THC, CBD, and CBN. THC decreases sleep onset latency (time to fall asleep) and increases Stage 3/4 deep sleep (slow-wave sleep), CBD reduces pre-sleep anxiety while protecting REM sleep architecture and moderating THC’s psychoactive effects, and CBN increases both NREM and REM sleep, creating sedative effects without intoxication (which can be found in older cannabis as THC natrually degrades to CBN over time). The terpenes to look out for are myrcene for it’s sedative effects, linalool which is a compound also commonly found in lavender, terpinolene for its gentle calming effect, and beta-caryophyllene which has a spicy, peppery aroma. With all that in mind, that brings us to our strain recommendations.
Granddaddy Purple
Our most recommended strain for most sleep-related issues due to the high myrcene content resulting in heavy body relaxation and mental calm, good for addressing both pain and insomnia.
Northern Lights
The most classic night time cannabis option due to it’s high content of both myrcene and beta-caryophyllene. According to clinical reports, it’s the most-used-for-sleep strain in history with having a fast onset and sweet/spicy flavor profile.
Purple Hindu Kush
A pure indica cross between two landrace strains with a sedative terpene profile sure to provide an intense body high ideal for severe insomnia.
Blue Dream
A relaxing sativa-dominant strain with high myrcene content and a gentle onset without overwhelming sedation good for calming racing thoughts and anxiety.
Pillow Talk
While not strain-specific, edibles like Ayrloom’s Pillow Talk are crafted with the cannabinoids that are responsible for certain sleep-inducing effects. THC, CBD, and CBN work together to induce sleep with assistance from added melatonin.
As a reminder, dosage is highly important and it’s recommended to start off low for new users and even for more experienced users to keep dosage minimal as overuse could lead to suboptimal results. For edibles, it’s recommended to use about 30-60 minutes before bed while for inhalation it’s recommended to use about 5-15 minutes before going to sleep. While cannabis does compare favorably with traditional sleed aids, it’s important to also note the potential risks and side effects such as next day grogginess, dry mouth and red eyes, REM sleep-suppression and altered dream recall at high doses as well as diminishing returns from nightly use so tolerance breaks are highly recommended for maximum efficacy. For general decision making purposes:
Low-dose cannabis (2.5-5mg THC) can effectively improve sleep onset and quality
Strain selection matters: Indica-dominant strains with sedative terpenes work best
Tolerance and withdrawal are real concerns with nightly use
Individual variation: Effects highly dependent on personal factors