More young adults are turning to cannabis to improve their sleep, yet research continues to show that the effects are far from straightforward. Nearly 1 in 5 young adults in the US report using cannabis to help them rest, but studies reveal that dosage, timing, and the type of cannabinoid all play a role in whether users wake up refreshed or groggy.
Cannabis contains compounds known as cannabinoids, including tetrahydrocannabinol (THC) and cannabidiol (CBD), which interact with the body’s endocannabinoid system. This system influences several functions, including sleep, mood, and recovery. THC has long been associated with sedating effects and may help people fall asleep more quickly. CBD, meanwhile, appears to promote calmness, though its effects vary from person to person.
Craig Henderson, CEO and founder of Extract Labs, explained that responses to cannabinoids are highly individual. “THC tends to have more sedating properties and may help some people fall asleep faster, while CBD is often associated with promoting calm and supporting more restful sleep,” he said. “The key takeaway is that responses vary and what works for one person may not for another.”
Research suggests that the impact of cannabis on sleep largely depends on dosage. Low doses of THC may support relaxation and faster sleep onset, while higher doses can lead to restlessness or daytime fatigue. “A small amount of THC might help with sleep onset, but too much can actually have the opposite effect,” Henderson noted. “Finding the right amount for your body and routine is essential. It’s all about balance and starting low to see how your body responds.”
How cannabis is consumed also matters. Inhalation methods, such as smoking or vaping, act quickly but the effects tend to fade within a few hours. Edibles and oils take longer to work but can last throughout the night. Henderson explained that the best method depends on personal preference and sleep goals, whether someone wants short-term relaxation or longer-lasting support.
Dr Dustin Sulak, founder of Integr8 Health and a clinician specialising in cannabinoid medicine, said that cannabinoids can influence every stage of sleep, but the outcomes depend on how they are used. “Low doses of THC often help people fall asleep by easing anxiety or discomfort, while higher doses can fragment sleep or suppress REM,” he said. “Pairing THC with CBG tends to promote more restorative rest, whereas CBD can be calming for some and alerting for others.”
Dr Sulak added that inhaled forms work within minutes and wear off quickly, while oral or sublingual products last longer. However, regular use can lead to tolerance, and stopping suddenly may cause short-term sleep disturbances. He advises using the lowest effective dose and taking breaks to maintain benefits.
While cannabis may help some people sleep better in the short term, experts caution against relying on it as a nightly remedy. The most consistent evidence supports moderation and mindful use. For those considering cannabis for sleep, medical advice remains essential to ensure safety and proper dosing.
