The Complex Relationship Between Marijuana and Sleep

Marijuana’s impact on sleep is a topic of growing interest, especially as its use becomes more widespread among college students who spend 7 minutes on TikTok looking for confirmation of their preconceived notion that weed is good. While some individuals turn to cannabis to alleviate sleep issues, the researchers present a nuanced perspective on its efficacy and potential drawbacks.

Short-Term Effects on Sleep

In the immediate term, marijuana may assist some users in falling asleep more quickly. This effect is primarily attributed to tetrahydrocannabinol (THC or Delta 9), the psychoactive component of cannabis, which can induce drowsiness. Additionally, certain studies (see below on my info about research) suggest that cannabis use can increase slow-wave sleep, the deep sleep phase essential for physical restoration. Sounds pretty good, right?

Long-Term Implications

Despite these short-term benefits, prolonged cannabis use may lead to sleep disturbances. Regular consumption has been associated with increased awakenings during the latter part of the night, resulting in fragmented sleep. Moreover, habitual use can lead to tolerance, diminishing the sleep-inducing effects over time. Abrupt cessation after extended use may also exacerbate insomnia symptoms. Long-term use is also strongly correlated with an increase in anxiety which may paradoxically make falling asleep harder.

Impact on Sleep Architecture

Marijuana’s influence extends to the structure of sleep itself. THC has been linked to reductions in rapid eye movement (REM) sleep, the stage associated with dreaming and cognitive processing. While a decrease in REM sleep might reduce nightmares (…and all dreaming)—a potential benefit for individuals with post-traumatic stress disorder (PTSD)—it could also impair cognitive functions related to memory and emotional processing. 

Cannabidiol (CBD or Delta 8) and Sleep

Cannabidiol (CBD), a non-psychoactive component of cannabis, has garnered attention for its potential anxiolytic (anxiety-reducing) properties, which may indirectly promote better sleep. However, research on CBD’s direct effects on sleep is still in its early stages, and findings are not yet conclusive. 

Individual Variability

It’s important to recognize that marijuana’s effects on sleep can vary significantly among individuals. Factors such as dosage, strain composition (THC to CBD ratio), frequency of use, and individual differences can influence outcomes. Some users report improved sleep quality, while others experience heightened anxiety or restlessness, which can disrupt sleep. Furthermore, epidemiological evidence suggests that heavy and early use of cannabis is associated with increased risk of developing schizophrenia, bipolar disorder, depression, and anxiety. I’ve seen this first hand with dozens of young men just in the last few years.

How Do We Know all of This??

Research. Decades and decades of research. But wait, there’s more! When college kids smoke cannabis or take edibles, they’re using weed with a typical THC content between 15-30% compared to THC content around 4% from the 1990’s. I haven’t even gotten to the interesting part yet. The cannabis students consume is totally different than the stuff used in research. Nearly all cannabis used in research comes from a single facility at the University of Mississippi, which is overseen by the National Institute on Drug Abuse (NIDA) and is the only federally approved grower of cannabis for research purposes; meaning all research-grade marijuana is grown there and distributed to researchers across the country. It also has a THC percentage of 3-10%. Why is this relevant? Because all of the research on the positive and negative effects of cannabis is based on low-potency THC. Real life weed consumption is 3-5x more potent than what’s being studied. This is a big deal. So when you hear weed is not addictive and weed is good for everything…please consider that we’re not comparing apples to apples. Cannabis at the street level is absolutely addictive (both psychologically and neurologically),

What’s Better for Improving Sleep?

When it comes to improving sleep quality, evidence-based protocols often provide more consistent and sustainable results than cannabis. While marijuana, particularly THC, may offer short-term relief for some individuals struggling to fall asleep, its long-term efficacy and potential risks pale in comparison to scientifically validated sleep hygiene practices and behavioral interventions.

The Power of Sleep Hygiene

Sleep hygiene encompasses a set of habits and environmental adjustments designed to promote better sleep. Key recommendations include maintaining a consistent sleep schedule, creating a dark, cool, and quiet sleeping environment, and minimizing exposure to blue light from screens before bedtime. Regular physical activity, stress management techniques like mindfulness or meditation, and avoiding caffeine and alcohol late in the day also play critical roles in fostering high-quality sleep.

These protocols have been backed by decades of research and are universally effective across diverse populations. Unlike cannabis, which may disrupt sleep architecture over time, sleep hygiene practices help establish and reinforce the body’s natural circadian rhythms, ensuring restorative sleep without dependency or side effects.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is widely considered the gold standard for treating insomnia. This evidence-based therapy targets the underlying thoughts and behaviors that perpetuate sleep difficulties. It often includes techniques like stimulus control (associating the bed only with sleep and intimacy), sleep restriction (limiting time in bed to increase sleep drive), and cognitive restructuring (addressing negative beliefs about sleep).

Studies have shown CBT-I to be highly effective, with benefits that persist long after treatment ends. In contrast, cannabis may initially aid sleep onset but can lead to dependence or withdrawal symptoms, such as rebound insomnia, when discontinued.

Wrapping this Up

While marijuana may offer short-term relief for sleep disturbances for college students, its long-term efficacy and safety are less certain. The current body of research presents mixed results, with some studies indicating potential benefits and others highlighting risks and negative effects. Students considering cannabis for sleep should consult healthcare professionals (preferably a psychiatrist) to weigh the potential benefits against the risks and to explore alternative, evidence-based treatments for sleep disorders. Additionally, evidence-based protocols offer a safer, more effective path. These strategies address the root causes of sleep disturbances, empowering individuals to regain control over their sleep patterns without relying on external substances. In contrast, cannabis should be viewed as a temporary aid rather than a comprehensive solution, with its use carefully weighed against potential drawbacks.