Cannabis As A Sleep Aid: Here's What You Need To Know - Healthline
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Medically reviewed by Felecia Dawson, MD — Written by Sian Ferguson and Tess Catlett — Updated on November 6, 2024- Research
- Safety
- Tips for use
- Takeaway
Some people recommend cannabis to help you sleep more deeply. However, certain strains may interfere with your ability to reach or regulate the rapid eye movement (REM) stage of sleep.
Whether you have a sleep disorder or you’re having difficulty sleeping after a stressful day, cannabis may be able to help you get some much-needed rest.
Cannabis may help restore your natural sleep cycle. Its analgesic properties may also provide some relief for people with chronic pain, while the anti-anxiety properties can soothe a stressed-out mind and body.
What does the research say about cannabis and sleep?
There are different strains of cannabis. Some are more energizing, and some are calming and sedating, depending on the balance of cannabidiol (CBD), tetrahydrocannabinol (THC), and other cannabinoids.
According to a small 2022 study, cannabis strains with higher levels of THC typically reduce the amount of REM sleep you get. Reducing REM sleep means reducing dreams — and for those who experience PTSD, it could mean reducing nightmares.
The theory is that if you spend less time dreaming, you’ll spend more time in a “deep sleep” state. The deep sleep state is thought to be the most restorative, restful part of the sleep cycle.
Still, REM is important for healthy cognitive and immune functioning, and cannabis with higher THC levels could impair your sleep quality if taken long term.
What are the potential side effects or risks of using cannabis for sleep?
Healthcare professionals generally discourage the long-term use of any sleep aid, including cannabis.
Some research suggests that REM sleep may be important for brain function development. Interrupted REM sleep may have negative effects on mood regulation and memory.
Long-term cannabis use may also have unwanted effects on the brain, including difficulty with learning, memory, and focus.
Although more research is needed to better understand why these changes occur and whether they’re reversible, experts agree that people under age 25 are at greater risk for long-term consequences.
Smoking and vaping cannabis is hazardous to the lungs, especially for people with asthma or other respiratory conditions.
THC-infused drinks, edibles, and other swallowed or sublingual (absorbed under the tongue) options are considered safer methods of use with fewer side effects.
How do you use cannabis for sleep?
The main thing to consider is the onset and duration of your chosen method. Generally, the faster the effects are felt, the faster they fade.
If you smoke or vape cannabis, you’ll feel the effects almost immediately. Sublingual tablets, tinctures, and other methods are absorbed directly into the bloodstream and may take effect within minutes.
Drinks and edibles must pass through your digestive tract before they begin to take effect. It may take anywhere from 1 to 4 hours before you feel the effects.
It might take some experimentation to find the timing or dosage that’s right for you. Starting with a low dose can help you gauge your body’s response and make any necessary adjustments.
The bottom line
Cannabis may help you fall asleep faster, sleep more soundly, or otherwise improve the overall quality of your sleep.
It’s important to consult with a healthcare professional about your sleep-related concerns and interest in cannabis as a potential solution. They can discuss the potential benefits and risks specific to your individual medical history.
Many states have legalized cannabis for medical or recreational use. You can find out about your state’s laws by looking at the Norml.org map of cannabis-related legislation.
How we reviewed this article:
SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.- Coelho J, et al. (2023). Study of the association between cannabis use and sleep disturbances in a large sample of University students.https://www.sciencedirect.com/science/article/abs/pii/S0165178123000495
- Crean RD, et al. (2012). An evidence based review of acute and long-term effects of cannabis use on executive cognitive functions.https://pmc.ncbi.nlm.nih.gov/articles/PMC3037578/
- Grafe L, et al. (2023). The importance of REM sleep fragmentation in the effects of stress on sleep: Perspectives from preclinical studies.https://pmc.ncbi.nlm.nih.gov/articles/PMC10709081/
- Jiang F. (2019). Sleep and early brain development.https://karger.com/anm/article/75/Suppl.%201/44/42656/Sleep-and-Early-Brain-Development
- Lees B, et al. (2021). Alcohol and cannabis use and the developing brain.https://arcr.niaaa.nih.gov/volume/41/1/alcohol-and-cannabis-use-and-developing-brain
- Vaillancourt R, et al. (2022). Cannabis use in patients with insomnia and sleep disorders: Retrospective chart review.https://pmc.ncbi.nlm.nih.gov/articles/PMC9067069/
- Zhang J, et al. (2024). Evidence of an active role of dreaming in emotional memory processing shows that we dream to forget.https://www.nature.com/articles/s41598-024-58170-z
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Medically reviewed by Felecia Dawson, MD — Written by Sian Ferguson and Tess Catlett — Updated on November 6, 2024related stories
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