We’ve all been there—tossing, turning, staring at the ceiling, mind racing. In a culture that glorifies hustle, finding a reliable way to unwind at night feels more important than ever.
For anyone looking to steer clear of addictive sleep aids or foggy-morning hangovers, cannabis is an increasingly popular natural alternative. Whether you’re dealing with insomnia, persistent anxious thoughts, or just need help switching off, there are certain types of cannabis that may help you ease into a deep slumber.
The trick is knowing the right way to approach it—starting with your choice of strain, how much, and when to take it.
What Does Cannabis Actually Do for Sleep?
Cannabis interacts with your endocannabinoid system (ECS)—a network of receptors and chemical messengers that helps regulate mood, pain, appetite, and, importantly, sleep. Certain cannabinoids, like THC and CBD, can influence how easily you fall asleep, how long you stay asleep, and the overall quality of your rest.
There’s often confusion around how cannabis really affects sleep. While it’s true that high-THC strains can help you fall asleep faster, they may also reduce REM sleep1, the critical stage where dreaming and emotional processing happen. On the other hand, CBD-rich products may help calm the mind and body without leaving you feeling foggy in the morning.
To understand how cannabis affects rest, it helps to know what happens during sleep. Your body cycles through four main stages—each playing a distinct role in recovery:
Stage 1: The transition from wakefulness to sleep where you’re still easily awakened.
Stage 2: A reduction in temperature, heart rate, and brain activity, preparing the body for deeper rest.
Stage 3: Deep sleep is the most restorative phase and is crucial for physical recovery.
REM: Dream sleep, essential for emotional memory, mood regulation, and cognitive function.
A good night’s sleep depends on cycling through all these stages multiple times. When that cycle is thrown off—whether from stress, pain, or the wrong cannabis product—you may wake up feeling groggy or unrested.
The key is balance. Low-dose THC or CBD-dominant options may help support more natural, restorative sleep—without the hangover effect.
What Does the Research Say About Cannabis and Sleep?
While there is no shortage of anecdotal evidence, improvements in cannabis regulation have enabled more scientific research studies into the effect of cannabis on sleep. The headline findings now suggest that low-dose cannabis consumption may help with:
- Falling asleep faster
- Staying asleep longer
- Reducing nightmares, especially in people with PTSD
- Improving deep sleep (depending on the cannabinoid profile)
A 2022 study into the effects of medical cannabis on 30 patients with insomnia concluded that it was effective at improving sleep, particularly time to fall asleep and sleep quality, to the extent that 60% of participants no longer classified as clinical insomniacs2. The important note here is the quantity and ratio of THC to CBD which was 10mg:15mg—supporting the claims that low-dose THC benefits sleep.
Another study from 2023 also suggests that THC reduces sleep latency3 and increases short wave sleep (SWS) at low dose (~10mg) but has the reverse effect at higher doses. That’s because THC activates the CB1 receptors in the endocannabinoid system at a time when your body’s natural rhythm is starting to wind them down in preparation for sleep.
So what’s the key takeaway here?
Cannabis may not be a magic cure, but it can be a helpful part of your wind-down ritual if you use it mindfully.
How to Take Cannabis for Sleep
Using cannabis for sleep effectively starts with understanding your body and choosing the right product. Here’s how to do it right:
Choose the Right Type of Cannabis
Stick to indica strains or indica-leaning hybrids. These tend to have relaxing, body-heavy effects that are better suited for rest. Avoid sativa strains at night as they are more energizing and better saved for creative afternoons or physical activities rather than late-night use.
Products labeled as “sleep” blends often contain a mix of THC and other cannabinoids like CBN (cannabinol) and CBD (cannabidiol), known for their relaxing properties and lack of psychoactive effects.
Start Low, Go Slow
Especially if you’re new or sensitive to THC, keep your dose small. A microdose (2.5mg to 5mg of THC) can help take the edge off without making you feel too stoned to sleep. You want to aim for a calm mind without feeling like you’re locked into the couch.
If you’re smoking or vaping, a single hit of a heavy indica might be all you need. For edibles, start with a half or one and give it at least an hour before deciding to take more.
Time It Right
Timing is everything. If you're vaping or smoking, plan to consume about 15–30 minutes before your bedtime routine begins. If you're taking edibles, give yourself a 60–90 minute window for them to kick in.
Avoid taking cannabis (especially edibles) too late into the night or you may feel groggy in the morning.
Final Thoughts: Cannabis and Your Sleep Routine
Cannabis can be a great addition to your bedtime ritual—helping you fall asleep faster, stay asleep longer, and wake up feeling more refreshed—but only when used with intention. Choosing the right strain, sticking to low doses, and timing it properly can make all the difference.
Just remember, not all products are created equal. Look for lab-tested, indica-dominant, and (if choosing edibles) low-dose options designed with relaxation in mind.
At CannaMarket, we work with select experienced growers to source cannabis products you can trust—perfect for any scenario, especially winding down at the end of the day.
If you’re ready to catch some more Z’s, explore our collection of cannabis products designed to help you rest and relax.