If you struggle with sleep, we’re here to tell you you’re not alone! According to the Cleveland Clinic, 50 million Americans have a sleep disorder, and double that don’t get adequate sleep every night. So, it’s no surprise that some have turned to cannabis for sleep. Many recreational and medical cannabis consumers believe that these products help with sleep. But how effective is this sleep strategy? Does THC affect sleep patterns? Let’s find out!
THC and Sleep
Whether you have difficulty falling or staying asleep, we’re willing to bet you’ve heard the standard recommendations for better sleep. Ditch the late-day coffee fix. Limit screen time before bed. Integrate physical activity into your day. But sometimes…that’s not enough. That’s the reason why many adults are opting for cannabis as a sleep aid, which has been shown to help improve sleep latency and non-REM sleep.
Does THC Affect Sleep Patterns?: It’s Complicated
Before we get into THC and sleep, we ought to mention that research is still in its early days. State legalization laws and regulations have made it difficult to study its impact on sleep to the same extent as other sleep aids.
Answering whether THC does or doesn’t affect sleep patterns is also complicated because cannabis itself is so complex. Many factors are involved in its effect on sleep, including:
- Strain – Strains rich in certain cannabinoids may help more with sleep than others.
- Dosage – While THC is commonly associated with sedative effects, it can also have a stimulating effect depending on dosage and an individual’s tolerance.
- Consumption Method – Smoking, vaping, edibles, and other consumption methods have varying onset times, which may affect sleep differently.
Does THC Affect Sleep Patterns?
Short Answer: Yes. The psychoactive cannabinoid known for producing the “high” feeling of cannabis is also associated with increases in light stages of sleep and deep sleep.
Long Answer: THC typically acts as a sedative. That’s why higher THC-concentrated cannabis products are used more often as sleep aids. Research on THC seems to support its use for sleep. One study on cannabis use in patients with insomnia and sleep disorders found that patients had a mild-to-significant improvement in their sleep, including sleeping longer and taking less time to fall asleep. Research also suggests that THC shortens sleep latency.
Does THC affect sleep patterns? Possibly. Research suggests that THC can help you fall asleep faster, but it may also impact time spent in specific sleep stages – light sleep (stages 1 & 2), deep sleep (stage 3), and REM (stage 4). THC appears to increase your time in stages 1 through 3, which comprise most of your time asleep. However, the same can’t be said for REM, rapid eye movement, or sleep. THC decreases time in this deep sleep stage, where we dream and cement new memories.
Whether THC does or does not affect sleep patterns brings us back to dosage. Lower doses of THC are associated with shorter sleep latency and increased sleep time, while higher doses reduce your REM sleep. Keep in mind that research has not established the long-term effects of THC or cannabis on sleep.
What About CBD?
Most studies on cannabis and sleep focus on THC. Some research demonstrates it has little to no effect. In lower doses, CBD may produce a stimulating effect. At higher doses, it may create a similar soothing effect as THC. However, more research must be completed to provide a clearer picture of CBD’s impact on sleep.
Does THC Affect Sleep Patterns?: The Final Verdict
There’s no concrete verdict. However, current research suggests that it impacts short-term sleep patterns. But that doesn’t mean you can choose any cannabis strain and expect to fall into a peaceful slumber after smoking or vaping! After all, we can’t forget about terpenes…
These compounds don’t just contribute to the entourage effect! They also impact the aroma and flavor of cannabis. Some can help induce feelings of calm. Others are uplifting. Does THC affect sleep patterns? It does, but terpenes matter, too! Here are a few to consider:
- Myrcene – Known for its relaxing sedative effects.
- Linalool – May help promote relaxation and enhance sleep quality. Besides cannabis, it’s also found in lavender – another calming plant!
- Nerolidol – Found in lavender, jasmine, and neroli, this terpene may promote a restful sleep.
- Beta Caryophyllene – This aromatic terpene is associated with relaxation.
THC and Sleep: Indica vs. Sativa vs. Hybrid
So, we know that THC does affect sleep patterns. But does it matter whether you choose an Indica, Sativa, or hybrid strain for sleep? Yes! If you’re looking to improve your sleep, you’ll want to select an Indica or Indica-dominant hybrid strain.
Why choose Indica? Indica strains are generally known for their soothing and relaxing feelings. On the other hand, Sativa strains are associated with energized or focused effects…so they’re not usually great for sleep. Hybrids fall somewhere in between, depending on how they were cultivated. However, these are just generalizations of the strains. Concentrations of THC and CBD, along with terpenes, can also impact effects.
These Indica vs. Sativa generalizations may help you narrow your search for the right product.
Cannabis, Sleep, and You
Does THC affect sleep patterns? Though more studies must be conducted, current research suggests that it may assist in falling and staying asleep. Just remember that your strain and dosage both play a significant part in potential effects.
Interested in trying cannabis for sleep or learning more about THC and sleep? We suggest speaking with the budtenders at your local dispensary. They can help give you product recommendations – flower, edibles, and more – that may work best for you. Sweet dreams!
