A Guide to the Best Marijuana Strains for Sleep: Fall Asleep and Stay Asleep

For people who have trouble falling asleep or staying asleep through the night, cannabis may provide a natural alternative to traditional sleep aids. 

Studies show that cannabinoids like THC and CBD influence sleep cycles by interacting with the body’s endocannabinoid system.

This guide explains how cannabis supports better sleep, highlights the most effective strains for both falling and staying asleep, and offers practical tips for using cannabis to improve your nightly rest.

How Cannabis Supports Falling and Staying Asleep

Cannabis can help people fall asleep faster and sleep better overall. Depending on the cannabinoid and dose, it can increase the time spent in deep (slow-wave) sleep and reduce the time spent in rapid eye movement (REM) sleep, potentially leading to fewer dreams and nightmares.

The body’s natural cannabinoid system, known as the endocannabinoid system (ECS), controls sleep by affecting brain chemicals and internal rhythms. It produces compounds, such as anandamide, that bind to CB1 receptors in the brain. 

When anandamide binds to CB1 receptors, it influences brain activity by regulating mood, pain, appetite, and sleep. This binding works like a key fitting into a lock, triggering signals that promote relaxation and help you fall and stay asleep more easily.

Research shows that activating CB1 receptors—particularly with THC—helps people fall asleep faster, stay asleep longer, and experience deeper, more restorative sleep. Animal studies support this by showing that anandamide, a natural endocannabinoid, increases both REM and non-REM sleep while reducing wakefulness. CBD also naturally increases anandamide levels to boost CB1 activity indirectly, and contributes direct pro-sleep functions on non-CB targets.

In addition to the ECS, cannabis also targets the endocannabinoidome—a vast system of receptors, enzymes, and signaling molecules—not just the traditional CB1/CB2 receptors. By engaging this complex network, cannabinoids like THC and CBD can target serotonin, dopamine, cortisol, and more pathways to help regulate sleep-wake cycles, balance circadian rhythms, and reduce inflammatory or stress-related disruptions. 

Many cannabis users confirm they have better overall sleep quality, fewer nighttime awakenings and nightmares, and deeper slow-wave sleep after consumption. Unlike traditional sleep medications, cannabis often leaves users feeling more refreshed and alert with fewer side effects like grogginess or nausea. 

People who use cannabis as a sleep aid commonly prefer inhalation methods like smoking joints or vaping flower because these methods deliver fast relief, making it easier to fall asleep quickly. However, many still choose to avoid airway effects and instead opt for discrete tinctures and gummies about 30–60 minutes before bed.

It’s also common for people who use cannabis for sleep to choose products high in THC, especially those that contain calming terpenes like myrcene found in indica varieties. Keep in mind that studies note how overconsuming THC over time can actually lead to poorer sleep.

Some people, however, prefer strains higher in cannabidiol (CBD) and lower in THC to support sleep without feeling impaired. CBD also does not cause the tolerance effects of THC over time. These strains offer a natural way to improve sleep, especially for evening use or for managing anxiety-related insomnia.

Oral CBD helps people sleep longer by extending total sleep time. It also positively affects brain activity during non-REM sleep, promoting deeper rest and more stable sleep patterns. A 2019 large case series studied the effects of CBD on anxiety and sleep, offering promising results within just the first month. 

Researchers administered CBD over several weeks and monitored participants’ anxiety and sleep scores. The results showed that CBD significantly reduced anxiety and improved sleep, with benefits appearing within the first month and lasting through the 3-month study.

An updated 2023 review looked at 34 similar studies and recommends either CBD alone or in equal quantities of CBD. This helps balance out THC’s effects and complements each other. A reasonable approach is to try CBD first, and then add-on equal (1:1) THC and CBN if needed for more pain and sleep relief.

A lesser-known cannabinoid, CBN (cannabinol), is formed over time as THC is exposed to oxygen, UV light, or heat and degrades. Compared to THC, it is a mildly psychoactive cannabinoid with about 10% the affinity for CB1. Studies suggest CBN may have sedative effects and may support deeper and longer sleep by influencing key sleep stages. 

This is why CBN is often marketed as a sleep aid and commonly referred to as “the sleepy cannabinoid.” The truth is that CBN works best when paired with cannabinoids like THC, as it synergizes with THC to increase sleep time in animals. Concentrated CBN or CBN-rich products may also help reduce inflammation and pain, further promoting more comfortable sleep. Recent clinical studies suggest that just 20 mg of CBN is effective for several aspects of sleep, including awakenings, disturbances, and no daytime fatigue.

The Terpenes That Promote Sleep

Terpenes are natural compounds in cannabis that give each strain its unique smell and flavor. They also play a crucial role in how the strain affects your body, particularly in terms of sleep. 

Terpenes work together with cannabinoids like THC and CBD in what’s called the entourage effect, which can boost their ability to help you sleep better. Generally speaking, the terpenes that are best for anxiety are also best for sleep because of the shared targets and functions.

Some of the terpenes, among many, that can help best promote sleep include:

• Myrcene is well-known for its sedative and muscle-relaxant properties, which contribute to its reputation in indica-type, “couch-lock” strains. Research indicates myrcene can increase sleep time by enhancing the effects of other sedatives and reducing neuronal excitability, helping users relax deeply and fall asleep more easily.
• Linalool, a floral terpene also found in lavender and aromatherapy, promotes relaxation and supports sleep by calming the brain’s excitatory systems. Studies show that it reduces anxiety and helps regulate the sleep-wake cycle by modulating key neurotransmitters, such as GABA and glutamate—often referred to as the brain’s brakes and gas pedals—making it easier to fall asleep and stay asleep.
• Terpinolene is a less common terpene found in some strains, which has a relaxing effect. Research suggests terpinolene has mild sedative and antioxidant properties, which may contribute to easing both mental and physical tension before sleep.
• Caryophyllene, a spicy, peppery terpene, binds to CB2 receptors in the endocannabinoid system, offering anti-inflammatory and analgesic benefits. It can also reduce anxiety, which can help alleviate restlessness or trouble falling asleep while promoting a more restful sleep.

These are just a few of a long list of terpenes that are great for anxiety and sleep. Honorable mentions here also go to limonene and pinene. 

Limonene is a citrusy terpene that complements the antidepressant, anxiety-relieving, and sedative effects of CBD. Meanwhile, pinene is a tree-associated terpene and a centuries-old, traditional sleep aid. Modern research shows pinene fights anxiety and increases REM sleep in mice.

Best Strains for Falling Asleep

Strains that contain high levels of THC, CBD, or both, along with the terpenes myrcene or linalool, are often the most effective for helping you fall asleep more quickly. Higher doses are recommended for greater effect, but use caution with high THC.

Some cannabis strains commonly recognized for their sleep-promoting effects include:

Granddaddy Purple

Granddaddy Purple (GDP) is a popular indica-dominant hybrid known for its strong sedative effects, making it a top choice for easing insomnia and anxiety-related sleep issues. 

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Its high THC content (17%–27%) delivers potent relaxation and euphoria, while low CBD levels keep the experience calming. Beyond sleep, GDP also helps relieve chronic pain, muscle spasms, and stress. 

Beginners should start with a low dose of cannabis (1–2 puffs) and increase it gradually (every hour or so) to avoid unwanted side effects. Granddaddy Purple can naturally and effectively enhance sleep quality and help manage related health concerns.

Northern Lights

Northern Lights, another popular indica-dominant strain, delivers strong sedative effects that calm the mind and body, helping users fall asleep faster and stay asleep longer.

Its high THC content (typically 16%–21%) commonly provides potent relaxation and euphoria, along with low CBD levels, also keeping the experience mostly psychoactive. 

Northern Lights relieves chronic pain, muscle spasms, and stress, making it a powerful natural option for better sleep. New users should start with a low dose and increase gradually for the best results.

READ: What Happens When You Sleep High? Debunking Cannabis & Dreams

Afghan Kush

Afghan Kush, a pure indica strain, delivers strong sedative and relaxing effects that help users fall asleep faster and stay asleep longer. 

With high THC levels (18–22%) and a myrcene-rich terpene profile, it promotes deep physical relaxation and mental calm. Users also find relief from chronic pain, stress, and anxiety, which can disrupt sleep. As with other potent indicas, starting with a low dose helps minimize side effects.

Best Strains for Staying Asleep

When using cannabis to support longer sleep, choose strains known for higher CBD content and lasting effects that help relieve pain or reduce anxiety, such as:

Bubba Kush

Bubba Kush is a classic, well-known indica strain frequently recommended for sleep due to its high THC content (typically 18–22%) and abundance of the sedating terpene myrcene. 

Bubba Kush delivers deep, long-lasting relaxation that helps users both fall asleep quickly and stay asleep longer. Its calming effects also relieve stress, anxiety, and physical discomfort, which are common barriers to restful sleep. 

As with other potent indicas, new users should start with a low dose to avoid grogginess or dizziness. Bubba Kush is a consumer favorite and a reliable natural option for improving sleep quality!

9 Pound Hammer

True to its name, 9 Pound Hammer is a potent indica-dominant hybrid known for delivering deep, long-lasting sedation, making it a top choice for those struggling with insomnia. This strain also contains high levels of myrcene—which promotes muscle relaxation—and pinene, which may help reduce anxiety. 

Its significant THC content (often over 20%) helps users fall asleep quickly and stay asleep through the night. Many report feeling heavy, calm, and pain-free before drifting into a deep, restful sleep. For those seeking a strong natural sleep aid, 9 Pound Hammer is likely to deliver impressive results.

Remedy (CBD-dominant)

Remedy, a CBD-dominant strain with very low THC, offers gentle, calming effects without the intoxicating high. Its high CBD content provides mild sedation that eases anxiety, relaxes the body, and supports more restful sleep. 

Remedy is especially helpful for light sleepers, beginners, or anyone seeking natural sleep support without impairment, making it an ideal choice for evening use or managing anxiety-related insomnia.

Quick Tips for Using Cannabis for Sleep

• Experiment with different strains, doses, and timing to find what works best for your sleep needs, since everyone responds to cannabis differently. 
• Choose indica or indica-dominant hybrid strains for nighttime use to encourage relaxation. 
• Look for strains rich in terpenes like myrcene, linalool, and beta-caryophyllene, which promote calming, sedative effects. 
• Start with a low dose and increase gradually, especially when using high-THC products. For edibles, begin with 2.5 to 5 milligrams of THC and CBD (1:1), adjusting based on your body’s response. 
• Taking CBD alone or in equal portions with THC helps round out THC’s effects and protects sleep architecture in the long term. Unopposed or excess THC may be effective short-term, but may harm sleep quality in the long term. 
• Take cannabis 30 to 60 minutes before bedtime to give it time to take effect, especially when using orally consumed products. Choose edibles or tinctures for longer-lasting relief, but keep in mind they have a slower onset compared to inhalation methods. Try to take with food or a small snack to increase absorption. 
• Use smoking or vaping consumption methods for fast-acting relief when you need help falling asleep quickly. 
• Avoid sativa or low-CBD strains in the evening if you’re sensitive to stimulation. 
• If you wake up feeling groggy or experience a “weed hangover,” lower your dose or try a different strain to find a better fit.

Key Takeaways

Cannabis helps people fall asleep faster, stay asleep longer, and experience more restful sleep. Products with THC activate CB1 receptors to regulate sleep cycles, while CBD supports non-REM sleep, especially for those with anxiety-related insomnia. 

Indica strains and those rich in calming terpenes, such as myrcene and linalool, are ideal for use as a sleep aid. For a low-THC option, strains like Remedy deliver gentle sedation without causing a high. Hemp-based products are also a great option.

Take cannabis 30–60 minutes before bed to allow the effects to set in. Inhaling offers quick relief to help you fall asleep, while edibles deliver longer-lasting effects throughout the night.

Overall, cannabis serves as a natural, effective alternative to traditional sleep aids.

Note: The content on this page is for informational purposes only and is not intended to be professional medical advice. Do not attempt to self-diagnose or prescribe treatment based on the information provided. Always consult a physician before making any decision on the treatment of a medical condition.