I is for Insomnia: Can Cannabis Help You Sleep—Or Make Things Worse Over Time?
A clear-headed look at how THC, CBD, and CBN impact your sleep, based on science and real-life experience
If you're tossing and turning at 2 a.m., cannabis might seem like a natural solution. And for many adults, especially those managing pain or stress, it does help—at least at first. But what happens when it becomes your nightly ritual? Does the benefit last? Or does it start to unravel?
Let’s take a look at what the science says about how cannabis affects sleep, and what older adults should know before using it to treat insomnia.
This post is part of our ongoing A–Z of Cannabis series, where we explore the science and real-world impact of cannabis—one letter at a time.
So far in the series:
B is for Breast Cancer - How Women Are Using Cannabis for Relief, Recovery, and Resilience
G is for Glaucoma - What Cannabis Can (and Can’t) Do for Your Eyes
H is for Headache: Can Cannabis Really Soothe the Throbbing Pain?
The Short-Term Promise: Why Cannabis Can Help You Fall Asleep
Cannabis works by interacting with your endocannabinoid system—regulating things like sleep, pain, and mood. THC, the compound that gives you a “high,” activates brain receptors that calm down your arousal systems and promote sleep.
Studies show that in the short term, THC can:
Shorten the time it takes to fall asleep
Increase deep, slow-wave sleep (the restorative kind)
Reduce the number of awakenings in the first part of the night
People with anxiety, PTSD, or chronic pain often report major relief—finally getting uninterrupted sleep when other treatments failed. Terpenes like myrcene (also found in hops) and linalool (from lavender) may add a calming effect to certain strains.
Some research even shows that cannabis can elevate natural melatonin levels, helping to align your body’s natural sleep rhythm.
But There’s a Catch: Nightly Use Can Lead to Trouble
While cannabis can be a helpful short-term aid, regular use often comes with trade-offs. The body builds tolerance quickly—meaning you’ll need more over time to get the same effect. And as tolerance increases, cannabis’s benefits can begin to reverse.
Research shows long-term, frequent cannabis use can:
Reduce total sleep time
Fragment sleep with more nighttime awakenings
Suppress REM sleep, which is vital for memory and emotional processing
Cause “rebound insomnia” and vivid dreaming when you stop
This creates a cycle: cannabis helps you fall asleep, but when you stop—even briefly—sleep becomes harder than ever. That withdrawal-related insomnia can last for days or even weeks, especially after heavy or long-term use.
Even more concerning, some studies show heavy users report worse sleep quality overall than those who use cannabis only occasionally—or not at all.
What About CBD and CBN?
Not all cannabis compounds are the same. Here's how the three most sleep-relevant ones compare:
THC – The main psychoactive component. Helps you fall asleep faster and increases deep sleep, but suppresses REM and can cause tolerance and dependence with long-term use.
CBD – Non-intoxicating. Doesn’t make you sleepy on its own, but can reduce anxiety and pain—helping you sleep better indirectly. Best used in combination with THC or for those with stress-based insomnia.
CBN – A breakdown product of THC, often marketed as the “sleepy cannabinoid.” Animal studies show promise for increasing both deep and REM sleep without the same intoxication. Human research is just beginning.
Many people find success with balanced products that include low doses of THC, a solid amount of CBD, and calming terpenes like myrcene and linalool. These combinations may offer sleep support without some of the harsher long-term effects of high-THC strains.
Not a One-Size-Fits-All Sleep Solution
One important takeaway: individual response to cannabis varies widely. Some people sleep like a rock. Others feel jittery, anxious, or wake up groggy.
Why the difference? Often, it depends on why you can’t sleep.
If your insomnia is driven by pain, anxiety, or trauma, cannabis might help regulate those systems. If it’s caused by late-night screen time or poor sleep habits, cannabis won’t fix the root problem—and may make things worse over time.
The Bottom Line: Use Strategically, Not Habitually
Cannabis can be a helpful tool for sleep—but like most sleep aids, it’s best used sparingly. Here’s what experts suggest:
Start low and slow: Begin with a low-THC product, ideally combined with CBD.
Avoid daily use: Try using cannabis 2–3 times per week instead of nightly to prevent tolerance buildup.
Watch your method: Tinctures or edibles offer smoother effects than smoking, but edibles can linger and cause next-day grogginess if taken too late.
Use it as a supplement, not a crutch: Combine with good sleep hygiene, stress management, and behavioral therapies like CBT-I.
If you’re considering cannabis for sleep, speak with your healthcare provider—especially if you take other medications or have underlying health conditions.
Final Thought
Cannabis may offer short-term relief from insomnia, particularly when it’s related to anxiety or pain. But it’s not a magic bullet—and long-term use can come with real risks. The science shows a clear pattern: cannabis works best when it’s used mindfully, occasionally, and in combination with other sleep-supportive practices.
As research continues, we may better understand how to harness cannabinoids like CBD and CBN for sleep without the downsides of nightly THC use. Until then, if you choose to try cannabis, go in informed—and stay open to other tools that support healthy, lasting sleep.
Disclaimer: The information provided on this blog is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting or changing any treatments, including cannabis use.