THC or CBD for Sleep? What the Research Actually Says

Cannabis can help some people fall asleep, but the research is mixed: low doses of THC may improve sleep while high doses can backfire, and CBD, which doesn't get you high, may help sleep quality without building tolerance. Regular, heavy THC use tends to wear down the benefit over time. More and more patients and doctors are looking at cannabis as a natural sleep aid, and that's exactly why the details matter.

Cannabis has been used across many cultures to help people relax and drift off. But its exact relationship with sleep is complicated, and science is still working it out.

The research so far is mixed, and there's a lot left to figure out. Some studies suggest that regular cannabis use can disrupt sleep patterns and hurt sleep quality in the long run. Others point to potential benefits for sleep disorders like insomnia and sleep apnea.

How can cannabis help you sleep?

Keep in mind that cannabis affects sleep differently depending on the dose, the strain and how sensitive you are to it.

Also, medical cannabis use should be supervised by a healthcare professional, especially if you have a pre-existing condition or take other medications.

Long story short, the link between cannabis and sleep is an evolving field of research, and the evidence is mixed. While the studies keep coming, many people are trying cannabis as a possible way to sleep better, but the smart move is to go easy and talk to a healthcare professional before you start.

CBD for sleep: what does the research say?

According to the Centers for Disease Control and Prevention (CDC), a big chunk of the US population doesn't get the minimum recommended amount of sleep, which has fueled a rise in the use of sleep medications.

Against that backdrop, some people turn to cannabis as an alternative way to sleep better. A study published in 2022 found that nearly half of medical cannabis users in the US and Canada named rest as one of their main reasons for using it.

Still, pinning down exactly how cannabis affects sleep is tricky because the research and the results are all over the place. The two main compounds in cannabis, tetrahydrocannabinol (THC) and cannabidiol (CBD), seem to affect sleep in different ways, according to researchers like Vyga Kaufmann and Cinnamon Bidwell of the University of Colorado Boulder.

THC or CBD: which is better for sleep?

Limited studies suggest that low doses of THC may improve sleep, while high doses can have the opposite effect. CBD, which isn't psychoactive, may have a positive effect on sleep quality.

The tricky part is that cannabis products on the market come in all kinds of THC-to-CBD ratios, which makes it hard to draw firm conclusions about how they affect sleep.

Despite the research challenges, the popularity of cannabis as a sleep aid shows there's real interest in exploring its therapeutic potential here.

What to know before taking CBD drops for sleep

Before you reach for cannabis to sleep better, there are a few things to weigh. In her clinical experience, Dr. Bidwell has noticed that people who use cannabis products for sleep tend to be happier with them when they use them occasionally rather than every night.

That's because frequent THC use can build tolerance or dependence, which can cancel out the sleep benefits you were after.

Dr. Sahni also warns about the risk of dependence with chronic cannabis use. As you use more, you may need more to get the same effect, which can potentially lead to dependence.

On top of that, quitting cannabis suddenly can trigger withdrawal symptoms like anxiety, irritability and trouble falling asleep. Those symptoms can push some people to start using again just to get relief.

Overdoing THC can also leave you with a "weed hangover" the next day, with fatigue, dry mouth and dry eyes. CBD, by contrast, doesn't appear to cause tolerance or dependence.

What should you try before cannabis drops for sleep?

Before turning to cannabis, Dr. Kaufmann suggests trying lifestyle changes first: a regular sleep schedule, less screen time before bed, no caffeine in the afternoon, regular exercise and a comfortable, quiet bedroom.

For persistent insomnia, cognitive behavioral therapy for insomnia (CBT-I) can be an effective, long-lasting option. Also keep in mind that cannabis isn't legal in every US state, and it can interact with other medications you're taking.

If you do decide to try cannabis, start low and pay attention to how your body reacts. Since these products are only loosely regulated, it's important to keep the potential health risks in mind.

At the end of the day, more research is needed to fully understand how cannabis affects sleep and how best to use it.