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For those struggling with insomnia, anxiety, or other sleep disorders, cannabis offers a promising avenue for relief. Studies showing an increase in sleep disturbances from heightened stress, anxiety, changes in daily routines, and too much screen time have created what the Centers for Disease Control and Prevention now officially recognizes as a public health epidemic: According  to the American Sleep Association, 50 to 70 million adults in the US report they’re having trouble sleeping.

So, it makes sense that, in recent years, interest in the therapeutic benefits of tetrahydrocannabinol (THC), the primary psychoactive compound found in cannabis, has surged. Among the many studies surrounding its use, one of the most compelling is its ability to enhance sleep quality. Research has shown that THC can prolong total sleep time by reducing the time it takes to fall asleep, improving time spent sleeping and increasing the deep sleep needed for restorative rest.

THC’s medical use is now legal in 38 states and four US territories, and in states where cannabis dispensaries are legal, studies show the sale of over-the-counter sleep aids has declined by 236 percent as adults turn to various forms of marijuana as an alternative.

THC and Good Sleep

NIH studies have shown that THC can increase the duration of deep sleep, which plays an important role in both physical health and cognitive function. THC has anxiolytic properties, meaning it can reduce feelings of anxiety, helping to relax those racing nighttime thoughts that keep us awake at night. It can also relieve symptoms of chronic pain, making it easier to fall and stay asleep.

While THC appears to enhance deep sleep, in higher doses, it may suppress Rapid Eye Movement (REM) sleep, which helps the brain rest and repair itself and is associated with better mental health and mood regulation, as well as a stronger immune system.  

But reducing REM sleep also means less dreaming, which for those dealing with PTSD, could mean a reduction in nightmares and night terrors.   

Dosing Is Important

The effects of THC can vary from person to person. Factors such as dosage, strain, terpenes—the constituents responsible for the aroma characteristics of cannabis—and individual biochemistry all play a role in how THC affects sleep.

At lower doses, THC has been associated with greater ease of falling asleep, increased slow-wave sleep, and increased total sleep time.

Studies suggest that lower doses of THC, particularly calming indica strains, are often more effective for sleep, while higher doses may lead to increased tolerance and reduced efficacy over time. Marijuana with higher THC levels could impair sleep quality if taken long term.

It's important to approach THC usage with caution. Regular use can lead to tolerance, meaning higher doses may be required over time to achieve the same effects. Also, sudden cessation can lead to fragmented sleep, including insomnia, increased waking, and vivid dreams.

Legal Status Varies from State to State

It’s important to be aware of the legal status of THC in your area and to consult with healthcare professionals, especially for individuals with pre-existing health conditions or those taking other medications.

In 2015, Texas passed the Compassionate-Use Act, allowing the first legal use of low-THC cannabis products (gummies or tinctures with less than 1 percent THC by weight) in the state for patients with intractable epilepsy. In 2019 and 2021 it was expanded to include other conditions which may affect sleep including cancer, incurable neurodegenerative disease, and post-traumatic stress disorder