How to Use Weed for Better Sleep 

Weed has long been suggested as a way to help people sleep. It’s evolved over the years, though. What once was a suggestion to smoke a little indica before bed has transformed into an endless list of specially formulated gummies, tinctures, and other cannabis products made with the goal of lulling you into sleepland. 

But using weed to help sleep is not a one-size-fits-all deal. For some, a few puffs of a sleepy strain along with a solid nighttime routine is enough to welcome a good night’s sleep. For others, gummies rich in sleep-promoting cannabinoids are crucial to even consider getting in the bed. 

Does weed help or hurt sleep?

Many people use cannabis for sleep, though there are varied opinions about whether it actually helps or hurts sleep quality. Like most things weed-related, we could really use more research to better understand the relationship between the two. (We may actually see some more research in the future, if the executive order to reschedule cannabis to a less-regulated substance comes to fruition.) 

Before you decide how to use cannabis for sleep, know that high amounts of THC have been associated with lower rapid eye movement (REM) sleep–the part of the sleep cycle responsible for vivid dreams, quick breathing, and rapidly darting eyes. REM sleep is crucial for brain health and function, and lowering it can lead to waking up feeling tired and groggy. 

Because of cannabis’ impact on REM sleep, some people note that they don’t dream when they use it before bed. It’s one of the reasons why cannabis can be helpful for Post-Traumatic Stress Disorder (PTSD); fewer dreams means fewer nightmares. 

Regardless, a long-term study from earlier this year found that patients who used cannabis-based medical products experienced better sleep quality, mood, and pain management over 18 months. 

How to use weed for better sleep 

Figuring out the best way to use cannabis for sleep may take some trial and error. The first step is to figure out what’s keeping you up at night. If racing thoughts, replays of all the weird things you said today, and stress about waking up and doing it again tomorrow all keep you awake, you can focus on using cannabis to quiet some of that noise. 

If pain and discomfort keep you up at night, you may be able to use cannabis to ease some of those sensations to help you fall asleep. For those with poor sleep hygiene, incorporating cannabis in your nightly wind-down routine could do the trick. And if you’re someone with a body clock that’s out of whack and keeps you awake and energized at night, you may be able to help re-center your sleep schedule with weed. 

Of course, if you have concerns about your sleep habits, you should try to see a healthcare professional to help you find the best solution tailored to your needs. But if you’re just looking to see if cannabis can help, here are some tips:

Create a sleep routine that includes weed

Weed is awesome. But it’s not a miracle drug. If you are looking to use weed for sleep, work on incorporating it into your nightly routine as a tool, not the star of the show. 

If you want to smoke or vape your weed before bed, opt for strains that are known to have sedative effects. As a general rule, indica-leaning strains are better for sleep (though without getting into the weeds, we now know that terpene and cannabinoid profiles may play a bigger role than just sativa vs. hybrid distinctions.)

If you’re more interested in taking a gummy or tincture before bed, you can opt for one that’s specifically formulated for sleep. These typically have high levels of sleep-promoting cannabinoids like CBN along with CBD, THC, and other compounds. 

To successfully incorporate weed into your sleep routine, you need to first have  consistent habits that signal that it’s time to rest. Common suggestions for a good sleep routine include putting away electronic devices, reading a book in soft light, taking a warm bath, and doing stretches or deep breathing. 

Here are some suggestions to inspire your own nighttime routine: 

• Sip on a sleepy THC drink while taking a bath and listening to relaxing music, a podcast, or an audiobook. Just make sure it’s not an energizing cannabis drink.
• Smoke a sleepy strain while reading a book on the couch an hour before bed. 
• Take a nighttime gummy and then stretch while focusing on your breathing. 
• Smoke a sleepy strain and then journal about anything on your mind.
• Take a nighttime gummy an hour before your established bedtime. Then, read, journal, or meditate after brushing your teeth and getting ready for bed. 

Weed products for sleep 

You may need to try out a few different things before you find the one that works best for you and your sleep schedule. But here are some tried and true weed products to promote sleep:

Wana Island Punch gummies: I love these indica gummies because they taste delicious and hit quickly. With 10 mg of CBD, CBG, and THC per gummy, they do a great job of relaxing the mind and body. They’re not specifically formulated for sleep, but work great for anyone with a higher tolerance who wants to unwind. 

Tillmans Tranquils Perfect Dose Sleep gummies: With 20 mg of CBD, 10 mg of CBN, and 5 mg of THC, these gummies provide a balanced pathway to sleepyland. They are tasty and effective for a gentle sleep experience that won’t knock you out and leave you feeling fuzzy in the morning. 

Polite Rest Well Tincture: For a sleep option that does the job without getting you high, Polite’s Rest Well Tincture is an excellent choice. It has 25 mg of CBD, 10 mg of CBN, 1.25 mg of THC, and 0.45 mg of other minor cannabinoids to help you doze off. This tincture would make a great accompaniment to any nighttime routine for those who don’t want to get high. 

Slumber Pure Sleep Fast-Acting gummies: With 20 mg of fast-acting CBN, these gummies are great for anyone who wants to fall asleep quickly without any THC.