Brands 
Strains 
Dispensaries
Deals
Doctors
Learn
Getting enough restorative sleep is crucial for your physical and mental well-being — yet millions of people struggle with insomnia, restless nights, and poor sleep quality. Alongside healthy habits and good sleep hygiene, many are turning to cannabis to help wind down and get the rest they need.
But how exactly does cannabis fit into your evening routine? Can it help you sleep better — and what’s the best way to use it? In this blog, we’ll explore the connection between cannabis and sleep hygiene, and share tips for crafting relaxing nighttime rituals with cannabis.
Why Sleep Hygiene Matters
Sleep hygiene refers to the habits and practices that support consistent, quality sleep. Things like a regular bedtime, avoiding screens before bed, and creating a calm environment all contribute to better rest.
When your sleep hygiene is poor, even cannabis may not help much. But when combined with good habits, cannabis can become a powerful ally in your bedtime ritual.
How Cannabis Can Help You Sleep
Cannabis interacts with your endocannabinoid system (ECS), which regulates sleep, mood, pain, and stress. Certain cannabinoids and terpenes have sedative and relaxing effects that may make it easier to fall — and stay — asleep.
- THC: Known to shorten the time it takes to fall asleep, and may help reduce REM sleep (which could benefit people with PTSD or nightmares).
- CBD: Non-psychoactive, and helps calm anxiety, relax muscles, and improve overall sleep quality.
- CBN: Often called the “sleep cannabinoid,” this minor cannabinoid is increasingly used in products marketed for sleep support.
- Terpenes: Strains high in myrcene, linalool, or terpinolene are associated with relaxation and sedation.
Creating an Evening Cannabis Ritual
Using cannabis as part of a mindful, intentional nighttime routine can make it more effective and enjoyable. Here’s how:
a) Set the Stage
- Dim the lights and reduce screen time at least 30–60 minutes before bed.
Play calming music or white noise.
- Make your bedroom cool, dark, and comfortable.
b) Choose the Right Product
Go for an indica-dominant strain or CBD-rich blend to promote relaxation.
Smoking or vaping works faster (10–15 minutes), while edibles take longer (30–90 minutes) but last through the night.
Try sublingual tinctures if you want quick onset without smoking.
c) Start Low and Slow
- Use a small, consistent dose to avoid grogginess or next-day “cannabis hangover.”
c) Pair with Relaxation Techniques
- Do gentle stretches, yoga, or meditation.
- Sip on herbal tea (like chamomile) alongside your cannabis.
- Write down your worries to clear your mind before bed.
Other Sleep Hygiene Tips
Even if you use cannabis, don’t forget these basics:
- Stick to a regular sleep schedule.
- Avoid caffeine and heavy meals late at night.
- Keep your bedroom for sleep and intimacy only
Get natural light exposure during the day and exercise regularly.
Frequently Asked Questions
Yes, many people find that cannabis — especially THC or CBN — helps them fall asleep faster and feel more relaxed before bed.
THC may help you fall asleep faster, but CBD is better for calming anxiety and promoting restful sleep without the high.
Over time, regular THC use may become less effective for sleep. Taking occasional breaks can help reset your tolerance.
If smoking or vaping, about 30 minutes before bed. If using edibles, take them 1–2 hours beforehand.
High doses or long-term use can lead to grogginess, dependence, or tolerance. Use mindfully and combine it with good sleep hygiene practices.
