Nighttime is really having its day. It seems like every other article these days is about how important sleep is and how to get more of it. We get it, we need our 8 hours! But that’s easier said than done, as every night, millions of people struggle with sleep disturbance – from occasional insomnia to chronic sleep disorders.
As interest in sleep wellness grows, alternative therapies grow alongside it. And one of the very promising alternatives is cannabis. This article explores how cannabis affects sleep, the science behind it, and both the benefits and risks of using it.
The Cannabinoids
It seems so simple, so peaceful, but sleep is a complex neurological and biological process. And sleep issues can be difficult to diagnose. There is, however, quite a bit of data suggesting that cannabis and hemp may help users both fall asleep faster and stay asleep longer.
Cannabinoids are a group of naturally occurring compounds, primarily found in cannabis and hemp plants. Cannabinoids interact with the body’s natural systems that regulate mood, pain, appetite, and, of course, sleep. While THC and CBD are the most studied of them, they are not the only ones associated with sleep.
THC, the compound that produces a psychoactive effect, is known to play a role in the sleep/wake cycle, and may help users fall asleep quickly while potentially increasing the deep, restorative phases of sleep. CBD, a compound with no psychoactive effects, may help to reduce disturbances during the critical REM phase of sleep. And CBN, a lesser-known but promising cannabinoid, may be a capable sedative.
Many users report improved sleep quality after taking edibles, citing reduced sleep latency (the time it takes to fall asleep) and fewer nighttime awakenings. Though more rigorous, long-term studies are needed, preliminary research (such as the 2021 review published in Frontiers in Psychiatry) supports these claims.
Edibles over Inhalables
There are several reasons you may consider edibles to be a superior method for ingesting cannabinoids as sleep aid. First, and most obviously, unlike smoking or vaping, edibles are a more health-conscious alternative for those looking to spare their lungs from smoke and the problems that are often associated with it.
Second, because edibles are metabolized via the liver (vs. the lungs), edibles typically have a delayed onset (most often between 30 minutes and 2 hours); however, they also produce longer-lasting effects, which is exactly what you want from a sleep aid. The effects of edibles can last as much as 6 or 8 hours, an extended duration that is particularly beneficial in this use scenario.
Third, edibles are easy to travel with and easy to use.
And finally, dose control. Edibles – whether in candy, pastry, or pill form – are labeled in standardized doses, so unlike a vape for example, you know exactly how much you are taking, every time…an attractive quality for sleep support.
Risks and Considerations
While we have been touting the benefits of a cannabinoid-induced sleep, it does come with some risks that each individual should consider before turning to edibles before bed. The first consideration is dosing. Inexperienced users have lamented that it takes some trial and error to find one’s correct dosage. More often, new users take too much and feel groggy the next day, while others take too little and do not get the desired effect.
As mentioned, laboratory testing is underway, but there is some evidence that THC may affect REM sleep, a stage associated with dreaming and emotional processing. The long-term effects of a lack of REM sleep are also unknown.
And finally, some users have cited that they have become dependent on THC to help them fall asleep and higher doses are needed to achieve the same effect.
A Complementary Tool
Citing all of the above, many believe the best path forward is to consider cannabis and/or hemp edibles as one tool in a broader sleep wellness strategy. Rather than consider it a cure-all, it’s important to combine edibles with other sleep strategy practices such as limiting screen time before bed, reducing caffeine after lunch, practicing breathwork or meditation, and maintaining a consistent bedtime schedule. If none of that is working, also consider consulting a medical professional.
In conclusion, edibles are a convenient and beneficial option for those looking for help falling and staying asleep. But again, please do your own research because what works for one person may not work for another. Zzzzzzzzzzzz.