Mary Lee is a researcher for the sleep science hub Tuck.com. She specializes in sleep’s role in mental and physical health and wellness. Mary lives in Olympia, Washington, and shares her full-sized bed with a very noisy cat.
In the US, around 10-15% of adults experience chronic insomnia, which means roughly 26 to 39 million people struggle with falling or staying asleep regularly. When considering short-term insomnia symptoms, this number can climb as high as 30-35% of adults, making sleep issues a widespread concern.Because of the prevalence of sleep disorders, the use of pharmaceutical sleep aids has been steadily rising.
Over-the-counter options like Unisom and prescription drugs such as Ambien or Lunesta are often sought after for quick relief, but these medications come with a host of side effects—ranging from grogginess the next morning to a risk of dependence and even dangerous sleepwalking behaviors. With more people looking to steer clear of these complications, cannabis is gaining traction as a natural alternative. Unlike traditional sedatives, cannabis offers a gentler approach that works with the body’s endocannabinoid system to help regulate sleep cycles without the harsh hangover effect. CBD, in particular, is known for its calming properties, while THC can help shorten the time it takes to fall asleep—making cannabis a more holistic and appealing option for those seeking relief from sleepless nights. 'Marijuana Enhance Sleep Quality: The Natural Alternative'
Medical Marijuana Is Increasingly Being Used to Treat Insomnia and Enhance Sleep Quality.
The CDC and National Sleep Foundation both recommend that adults require anywhere from 7-9 hours of sleep a night to perform daily functions at their best. Sleep has a direct impact on a person’s cognitive ability, emotional regulation, and general well being so it’s no surprise that sleep aids, such as Unisom or Ambien, are so highly sought after. However, there are also natural remedies for sleepless nights. For instance, cannabis and CBD oils have become more and more popular for their positive effect on sleep.
Understanding Cannabis and Sleep Disorders
Cannabis has been used for centuries as a natural sleep aid, with historical references dating back thousands of years. Ancient texts, such as the Atharva Veda, written in India around 1500 BCE, mention cannabis as one of the sacred plants used for its therapeutic properties, including its ability to promote sleep and alleviate stress. In Traditional Chinese Medicine, texts as early as 100 AD described cannabis (known as Ma in Chinese) as a remedy for inducing sleep and soothing various ailments, such as ‘conditions of forgetfulness’ and pain relief (Zuardi, 2006).Even in more recent history, cannabis was commonly used in Western medicine up until the early 20th century. The British Pharmacopoeia of 1898 listed cannabis tinctures as a treatment for insomnia, and American physicians regularly prescribed it to manage sleep disorders and anxiety until prohibition laws in the 1930s made it inaccessible (Russo, 2007).
Today, cannabis is experiencing a resurgence in popularity as a natural alternative to synthetic sleep aids, appealing to those looking to embrace a more traditional approach to wellness. With many people relying on its sedating effects to help them fall asleep and stay asleep. The relationship between cannabis and sleep, however, is quite complex. Research is ongoing to fully understand how cannabis impacts sleep patterns and quality. Cannabis contains over 100 different cannabinoids, including THC and CBD, which interact with the body’s endocannabinoid system. This interaction can produce a range of effects, including relaxation and sedation, which are beneficial for those having trouble sleeping.
Cannabis as a Sleep Aid Has a Calming Effect
A 2024 study found that patients with post traumatic stress disorder (PTSD) who used cannabis relied on it to help them fall asleep at night, as well as to help them cope with day-to-day life. CBD and THC have been proven to help with other conditions such as depression and anxiety because they allow the brain to rest rather than replay scenarios or thoughts over and over.
Other recent research continues to support cannabis as a calming sleep aid, with specific cannabinoids playing a crucial role in its effects on sleep. A 2023 study found that over 83% of participants who used cannabis for sleep reported that it helped relax their mind, while 81% reported it relaxed their body. Additionally, more than half (56%) of respondents stated that cannabis helped them achieve a deeper sleep, and 42% said it helped them sleep longer. Participants primarily favored high-THC strains, with 78.8% citing THC as their preferred cannabinoid, while 47% sought CBD and 49% looked for the terpene myrcene—known for its sedative effects and potential to enhance sleep quality (Exploration Pub, 2023).
Another recent study published in 2023 found that nighttime use of cannabis was associated with improved sleep quality across a cohort of 347 participants, who reported falling asleep faster and experiencing fewer sleep disruptions. These findings suggest that cannabis may offer significant benefits over conventional sleep aids, which are often linked to side effects like grogginess and dependency (NORML, 2023).
Overall, these new findings reinforce that cannabis—particularly strains and products with higher THC and sedative terpenes like myrcene—can be an effective, natural option for those seeking to improve sleep without the adverse effects of traditional sleep medications.
It Helps Reduce Chronic Pain
Cannabis is a natural anti-inflammatory, meaning it can reduce swelling and inflammation throughout the body (much like ibuprofen). For individuals suffering from chronic pain, cannabis can help them fall asleep more quickly and achieve better overall sleep quality by reducing physical pain that may keep a person from falling asleep or waking up in the middle of the night.
so…what Happens When You Fall Asleep High?
You Get a Deep Sleep, you might also wake up with a dry mouth so keep a bottle of water handy or drink a lot of water before going to sleep high.
Clinical Pharmacology & Therapeutics published a study in 1975, which concluded that going to sleep high slightly increased Stage 4 sleep, the deepest stage of the sleep cycle. This stage is essential for muscle repair and physical recovery. However, the study also noted that THC reduces REM sleep, the phase responsible for dreaming and cognitive function, which sparked ongoing debates about the long-term effects of using cannabis as a sleep aid. While the study highlighted these mixed outcomes, it also suggested that cannabis could be a “valuable tool in the elucidation of pharmacology and sleep.””
What does this mean in practice? When you fall asleep high, you might feel more rested due to deeper non-REM sleep, but this comes at the cost of REM suppression. For people with conditions like PTSD, this is a huge benefit, as reduced REM means fewer nightmares. However, in other individuals, long-term REM suppression can lead to issues like REM rebound—a sudden surge of intense dreaming after stopping cannabis use. This can cause sleep disturbances and vivid, sometimes distressing dreams.
The study also opened the door for further research into how cannabinoids interact with the sleep cycle, suggesting that different strains and cannabinoid ratios might produce varying effects. For example, balancing THC with CBD could help mitigate REM reduction, making cannabis a more adaptable sleep aid. Since then, researchers have expanded on these findings, showing that low-dose THC might be ideal for promoting deep sleep without excessively disrupting REM.
Smoking Marijuana: A Little Goes a Long Way
Recent studies continue to show that lower doses of cannabis can be effective for sleep without leading to tolerance buildup. For instance, a 2023 clinical trial found that participants using small doses of THC (5-10 mg) and CBD (10-15 mg) experienced improved sleep quality, without the need for increasing their dose over time. However, the research also confirmed that increasing the dosage too much (e.g., 15+ mg) caused wakefulness and impaired next-day cognitive function, reaffirming that “less is more” when it comes to using cannabis for sleep (Source).
Smoking marijuana can induce relaxation and drowsiness, making it a common practice for some users to aid sleep. However, it is important to consider the potential long-term health risks associated with marijuana use.
Cannabis is a safe, natural way to reduce pain and relax the mind into falling asleep, getting deeper sleep, and staying asleep. Its effect on sleep quality and quantity matches many over-the-counter and prescription sleep aids, without the potentially harmful chemicals. Still, while natural remedies are usually the cleanest way to get better sleep, cannabis is obviously not for everyone. Anyone should consult with their physician if sleeping has suddenly become a new problem. Additionally, while the pain management aspect of cannabis is a wonderful benefit, it does not replace physician monitoring for ongoing conditions.
Risks and Side Effects of Using Cannabis for Sleep
While cannabis can be an effective sleep aid, it’s important to be aware of potential risks and side effects. Chronic use of cannabis can lead to dependence and addiction, which may negatively impact sleep quality over time. Some users report experiencing vivid dreams or nightmares, while others may wake up feeling groggy or disoriented. Additionally, cannabis use can exacerbate underlying sleep disorders, such as insomnia or obstructive sleep apnea. It’s crucial to weigh these risks against the benefits when considering cannabis as a solution for trouble sleeping.
Types of Cannabis for Sleep
There are various types of cannabis that can be used to aid sleep, including indica, sativa, and hybrid strains. Indica strains are often preferred for their sedating effects, making them ideal for those who need help falling asleep. Sativa strains, on the other hand, are more energizing and may not be suitable for nighttime use. Hybrid strains offer a balance between the two, providing both relaxation and mild stimulation. CBD-rich strains are also popular for their therapeutic effects without the psychoactive properties of THC, making them a good option for those seeking a non-intoxicating sleep aid.
Choosing the Right Strain for Sleep
Selecting the right cannabis strain for sleep can be overwhelming, especially for newcomers. It’s essential to consider factors such as THC and CBD content, as well as the strain’s overall effects on the body. Indica strains are typically recommended for their sedating properties, while CBD-rich strains can offer therapeutic benefits without the psychoactive effects of THC. Consulting with a healthcare professional or a knowledgeable budtender can help individuals choose the right strain to improve their sleep quality and address specific sleep disorders.
Some top choices include:
– Granddaddy Purple: Known for its strong sedative effects and ability to ease muscle tension.
– Northern Lights: Delivers a calming body high and helps quiet racing thoughts.
– Death Vader: A potent indica that promotes deep relaxation and heavy couch-lock, making it ideal for nighttime use.
– Bubba Kush: Famous for its tranquilizing effects that ease stress and promote restful sleep.
– 9 Pound Hammer: Offers a powerful, body-numbing effect perfect for severe insomnia.
Combining these strains with the right dosage can help find the perfect balance for a good night’s rest.
How Cannabis Affects Sleep Patterns
Cannabis can influence sleep patterns in several ways, including reducing REM sleep and increasing deep sleep. REM sleep is the stage where dreams occur, and reducing it can lead to fewer dreams or difficulty remembering them. On the other hand, deep sleep is the restorative phase where the body heals and builds immunity. By increasing deep sleep, cannabis can contribute to a more restful sleep. However, it can also affect the sleep cycle, sometimes leading to lighter, less restorative sleep. Understanding these effects can help individuals make informed decisions about using cannabis as a sleep aid.
The Impact of Cannabis on REM Sleep
REM sleep is a critical stage where the brain processes and consolidates memories. Cannabis use can affect this stage in several ways. Chronic cannabis use can lead to reduced REM sleep, resulting in fewer dreams or difficulty remembering them. However, some studies suggest that cannabis use can also increase REM sleep in the short term, leading to more vivid dreams. The impact of cannabis on REM sleep is still not fully understood and requires further research to determine its long-term effects on sleep quality and mental health.
Conclusion: What Happens When You Go to Sleep High?
When you go to sleep high, the altered sleep cycle can mean you experience fewer or less intense dreams. This is because THC reduces REM sleep—the stage associated with vivid dreaming. For some, this lack of dream activity can be a relief, especially for those with conditions like PTSD, where nightmares are common. Instead, users may have less dramatic or even absent dreams, allowing for a calmer and more peaceful rest. Thus, cannabis can be a suitable sleep aid for certain sleep disorders.
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