Cannabis and Sleep

With an estimated 1 in 3 adults having some sort of trouble sleeping, it’s unsurprising that many of them turn to cannabis for relief.  Everyone’s favorite plant is well known to be able to assist with sleep, as well as a host of other things.  But have you ever wondered how that can be possible in a plant also well known to give some folks energy or anxiety?  If you think the answer is as easy as “indica is in da couch”, or the cloud as the case may be, you couldn’t be more wrong!

Now, for sleeping, as usual the research has lagged far behind cannabis availability thanks to prohibition.  But with the studies we do have, we have proven that cannabis has an incredibly potent impact on sleep, but like with everything else about our fair plant, there are some caveats.

Short term, cannabis is fantastic for helping most people achieve sleep, often because it is excellent at easing physical or mental discomforts that might keep you up at night.  But that comes at a cost to your sleep cycles, especially with chronic use.  Studies have shown that even though cannabis users fall asleep faster, their sleep patterns are disrupted.  Heavy cannabis users have the potential to both sleep more or less than the recommended number of hours a night for a healthy adult. Both of which have been linked to poorer health outcomes.  The other large concern with chronic cannabis use to fall asleep can be interrupted REM sleep.  But, like all scientific research regarding cannabis, there is not nearly enough of it, so you are going to have to educate yourself and make your own decision.

So if you can’t always trust “Indica in da couch”, how can you tell if a strain will help you sleep or leave you amped up?

To make sure we’re all on the same page, we’ll review.  The effects of a given strain, or even specific plant, are a combination of 2 primary factors, the cannabinoids and the terpenes.  Everyone knows the famous cannabinoid twins, THC and CBD, but there are many other minor cannabinoids that can affect the finer details of your high.  Now terpenes are present in every plant and are responsible for the unique scents and tastes of each.  For instance, pinene is the most common terpene in the natural world and is found heavily in, you guessed it, pine trees.   But also rosemary, basil and sage.  In cannabis, beyond adding its unique notes to the plant’s overall profile, pinene also is a potent reliever of pain, anxiety and inflammation.

First, the cannabinoids, major and minor, to keep an eye out for:  

THC: Everyone knows THC.   Our dear friend is the one responsible for the psychoactive effects (which is a fancy way of saying it gets you high.)  By now we know that Delta 9 and Delta 8 THC are our friends.  In smaller amounts, THC of any stripe can help promote short term sleep.  But like many things with cannabis, it is also possible to over do it.  Overuse or too high of a dose can have the opposite effect and induce anxiety.   So generally just trying to club yourself over the head with the highest THC strain you can find is not recommended for sleep.

CBD: THC’s gentler sibling, CBD has no psychoactivity which is how we can have plenty of hemp derived products available freely, for better or for ill.  (And let me take this moment to remind you that Indacloud is proud of our commitment to safety and makes our lab results available.   If a company doesn’t, run.)   CBD is the cannabinoid most closely associated with sleep and relaxation due to its effects on the central nervous system.  That helps boost production of the hormone adenosine, which is what builds up in our bodies naturally over the day to tell us to sleep at the end of it.

CBN:  This one is THC’s little brother.  This minor cannabinoid is a byproduct of heat and time on THC molecules.  The scientific community is just now noticing this little slumberbug, but cannabis users could have told them about it several years ago.   CBN is mildly sedative on its own, more like Delta 8 than Delta 9,  but it is simply incredible at easing you into sleep after a long day.  The more CBN in your cannabis, the more likely it is to knock you out.

But wait, there’s more!

Never discount the terps!   Besides just providing the aroma, flavor and some of the visuals, these little guys are what makes each strain unique!   Most people know that cannabis plants come in male and female, and the female makes the buds.   So cannabis plants from seeds have brothers and sisters just like us.  None of us are exactly like our siblings unless we’re an identical twin, and it’s the same with cannabis.  Commercial facilities often use clones to ensure that each plant has the same terpene levels for standardization.  But if you grow from seeds, while they’ll be similar, just like you and your siblings, they won’t be identical.  But there are literally HUNDREDS of terpenes out there, how do you know which ones are going to give you the one, two punch?  Lucky for you, you educated consumer you, terpene profiles are also found on lab reports.  Here are some to look for:

Myrcene:  One of the most abundant terpenes in cannabis, and provides a mildly sweet, with notes that are spicy, earthy and musky.  It’s also the most abundant in hops, and found in lemongrass, bay, and citrus fruits, most people find it bright and herby tasting.  The myrcene level is often what determines whether a couch is labeled as a sativa or indica for sale, because it is largely responsible for “couch lock,” and deeply sedative.  It’s also worth noting this terpene combined with alcohol is likely why you feel better after having a beer too.  This is a terpene that’s easy to find on your journey to slumberland.

Caryophyllene: Another relatively easy to find terpene, this one provides spicy warm and peppery notes to your cannabis.  It is particularly good at easing pain and tension in your body to help it get as ready for sleep at the brain level.  Folks with chronic pain should definitely keep this one in mind for daily use.

Linalool:  Found in lavender, as well as basil and mint, it shouldn’t be a surprise that this terpene promotes sleep given lavender’s long and common use to help relaxation and sleep. Linalool provides a light floral scent and taste to your cannabis, and is most described as smelling of the lavender plant.  Linalool is believed to be the oldest sleep aid used in the world and is always a good one to ease you on your way.

Terpinolene:  This one is harder to find but well worth including due to its sedative effects.  This one does show up in a few very popular, terpinolene forward strains like Golden Pineapple or Dutch treat, but its taste and aroma are more multidimensional than the others here.  Adjectives used to describe it include piney, floral, herby and citrusy, and it can be found in other plants like tea tree, nutmeg, cumin and apples.  One of the most famous medical strains out there, Jack Herer, is considered a terpinolene forward strain.

So you’ve chosen your strain that you hope will ease you off to sleep,or if you’re me, will club you between the eyes like chloroform.  What’s the best way to take it?  As always, the answer will depend on you!   If you struggle to turn your brain off to fall asleep, but generally stay asleep once you get there, smoking or vaping is a good choice. Inhalation is faster-acting so you can fall asleep, and maybe help avoid some of the effects of high doses of THC on the REM cycle.  But if you’re one of those folks who struggles to STAY asleep, edibles are the way to go.  Because the onset can vary between 1 and 3 hours, and they tend to last longer while they’re metabolized by your liver, an infused bedtime snack can help you stay asleep longer!

As always, there are as many ways to take cannabis and almost as many strains, as there are people.  Individual mileage may vary, and we learn more every single day.