Does Weed Help You Sleep? Everything You Need to Know

Does Cannabis Help You Sleep?

Current research shows that cannabis, otherwise known as weed, has a sedative effect at small doses.¹ Specifically, THC (tetrahydrocannabinol), the psychoactive element of weed, can decrease the amount of time it takes to fall asleep.^{1, 2} THC also appears to increase the time you spend in deep sleep, the sleep stage that helps you wake up feeling refreshed.³ Additionally, weed can reduce a person’s anxiety, thereby helping them to relax and fall asleep.⁴

Data showing the effects of CBD (cannabidiol), the non-psychoactive element of weed, on sleep are limited. Some studies have shown that higher doses of CBD increase the amount of time a person spends in REM sleep.¹ However, the effect of CBD on sleep and insomnia is not only dose-dependent but also heavily influenced by the type of CBD being used.¹

Benefits of Using Weed for Sleep

About 50 to 70 million Americans have sleep disorders, and traditional pharmaceutical sleep aids can have many side effects and also potentially disrupt sleep quality and cause other side effects.^{3, 5} Weed can be a more natural alternative and improve sleep in people with conditions like post-traumatic stress disorder (PTSD), multiple sclerosis, and chronic pain. As many as 85% of people who use cannabis for pain relief say it improves their sleep.³

Risks & Side Effects of Using Weed for Sleep

Although cannabis use can be helpful for sleep, there are potential risks and side effects. First, although weed can help with sleep in the short term, research shows that when used over a long period of time, it can decrease the time that you spend in rapid eye movement (REM) sleep, leaving the person less well-rested.³ Additionally, weed can also cause anxiety, panic attacks, or paranoia, making sleep difficult.³

Finally, when cannabis is consumed regularly, particularly if started in adolescence, there is an increased risk of marijuana dependence.⁶ Becoming dependent on cannabis can lead to significant impairment and distress in areas of the person’s life, such as their work or relationships. Also, prolonged cannabis use can negatively impact a person cognitively and cause memory issues.

Indica Vs. Sativa for Sleep

Some strains of weed will be more effective at helping with sleep than others. Indica is considered to be the go-to strain for sleep due to its relaxing effects.³ However, if you are suffering from sleep disturbances such as nightmares, sativa may be a better recommendation.³

Hybrid strains that are a mix of indica and sativa may produce different effects based on dosage and timing of use.³ It is important to note that some researchers argue that the potency of the THC is more relevant than the actual strains.³ These findings are based on the experiences of cannabis users, which are subjective to their individual experiences.

Alternatives for Using Weed for Sleep

Although cannabis can be used to help increase sleep, it also has negative effects if used long-term. Natural sleep aid alternatives such as melatonin can help improve sleep without harsh side effects.³ Additionally, developing a proper sleep hygiene plan is a more sustainable approach to tackling sleep problems. Examples can include limiting distractions such as the TV or your phone and being mindful of what you eat before bed, including foods high in sugar or caffeine.

When to Seek Professional Help

If you are having difficulty initiating sleep or maintaining sleep, and it is causing you distress or impairment in important areas of your life, it may be time to seek professional help. Begin by contacting your general practitioner to rule out any physical health issues that may be occurring. If the sleep issues stem from anxiety, depression, or stress, or you are experiencing PTSD-induced insomnia, then finding a therapist is recommended.

A therapist can create a sleep hygiene plan with you and explore the underlying reasons you are struggling with sleep. Use a local therapist directory to find therapists who specialize in your concerns and who take your insurance. Alternatively, an online therapy platform can be a good option if you prefer to see a therapist from the comfort of your own home.