Best Strains for Insomnia

There is a range of strains available to consumers in the expanding markets of legal cannabis. The best strains for insomnia may differ from the right ones for functioning throughout the day. If you consider a few key components, you may be able to find a cultivar that suits your sleep needs.

Can Weed Help with Insomnia?

Finding the best strains for insomnia involves understanding which are most effective for your specific needs. For example, does indica make you sleepy or cause paranoia? What happens when you sleep high? Indica strains are often recommended due to their sedative effects. However, according to current research, there may be some merit for cannabis as an overall sleep aid.

Ultimately, the best cannabis for sleep will vary by individual. Some patient-reported outcomes support the efficacy of cannabis in treating insomnia. According to a comprehensive review, 71% of patients report subjective improvements in their sleep. 39% of the patients also reduced or discontinued their prescription sleep medications.¹

Other clinical research highlights that low-dose THC may increase slow-wave sleep. It could also decrease the time it takes to fall asleep, which is our sleep-onset latency. One study reported that 84% of medical cannabis patients with chronic pain found cannabis helpful in promoting sleep. Of those, 87% could reduce or stop over-the-counter sleep medications.¹

There's extensive yet limited research on cannabis at this point, and more results are found every day. The plant's potential to improve sleep, particularly for those suffering from insomnia, is an increasing focus of study. Researchers have found that THC, CBD, and other active compounds in cannabis interact with the body's endocannabinoid system. This system plays a role in regulating the sleep-wake cycle.²

A 2023 study found that combining CBD and THC significantly improves sleep duration and quality. Participants saw higher midnight melatonin levels during the trial. Likewise, 60% of participants were no longer classified as having clinical insomnia after two weeks of treatment.

Another formulation containing THC, CBD, and CBN may also show promising results. This formulation, called ZTL-101, may reduce Insomnia Severity Index (ISI) scores. Patients report better sleep quality and longer sleep duration than those given a placebo.³ Beyond insomnia, cannabis might help with sleep apnea, restless leg syndrome, and more.⁴ Acting as a potential breakthrough in cannabis-based sleep aids, there could still be more to uncover.

Best Terpenes for Sleep

Instead of asking, "Does sativa or indica make you sleepy?" it may be beneficial to consider looking at the terpene profile of each cultivar. Understanding which terpenes can help with sleep can make finding the perfect one for your needs easier.

Terpenes are aromatic molecules found in most plants, including cannabis. They contribute to each plant's flavor and aroma profile and may also enhance a plant's or strain's therapeutic effects. But some terpenes may cause an increase in energy, making it harder to sleep rather than aiding in relaxation.

So what are the best terpenes for sleep? 

Linalool

Lavender's dominant terpene is linalool. It's most often found in lavender and some cannabis strains and is known for its calming effects. 

Research on linalool uncovers its sedative properties, making it a terpene essential for a sleep strain. Studies show that it may activate the parasympathetic nervous system, helping the body relax and prepare for sleep. It's the same reason lavender is a part of aromatherapy: for its calming, sleepy-inducing effects.⁵

Myrcene

One of the most prevalent terpenes in cannabis is myrcene. It's often associated with the "couch-lock" effect with a heavy, sedative feeling that can make it hard for some consumers to stay awake.

Research reveals that high-myrcene cannabis strains are likely to have strong sedative qualities. Meanwhile, strains low in myrcene may produce a more energetic high. These results support the claims that myrcene can promote relaxation and sleep.⁶

Pinene

Pinene is found in several cannabis strains, delivering a fresh, piney aroma. It's not as well-known for its sedative properties. However, research suggests that pinene might improve sleep quality. A clinical review shows that pinene may influence the GABAA receptor signaling, a crucial receptor for regulating sleep within the body. By enhancing the receptor's transmission, pinene might improve both sleep duration and quality.⁷

Borneol

Borneol might not be as recognizable as the others, but it's gaining attention for its potential sleep benefits. A study in Future Pharmacology finds that borneol has both potentially sedative and anxiety-reducing effects. While the study was on mice, it demonstrated similar results to pinene. That makes borneol a promising candidate for improving sleep naturally.⁸

How to Choose Strains for Insomnia

Choosing the best cannabis for sleep starts with knowing which factors are important to you. Rather than looking at whether a strain is labeled “indica” or “sativa,” users should look at the certificate of analysis (COA) to assess the cannabinoid and terpene profiles of different strains. Some key variables may influence the effectiveness of a chosen strain.

Cannabinoid Content

THC, CBD, and other cannabinoid content play a role in how the strain will hit users. High-THC strains are often more sedative. CBD strains may help stimulate relaxation in a non-intoxicating way, and other minor cannabinoids may also influence a strain's ability to help one sleep.

Terpene Profile

Terpenes are aromatic compounds in cannabis that contribute to each strain's aroma, flavor, and effects. They may enhance other compounds through the entourage effect, too. While still in its early research, the best terpenes for sleep might include:

• Myrcene
• Linalool
• Pinene
• Borneol

Personal Tolerance and Preference

Everyone is different, so there isn't a universal preferred strain. Discover your own preferences and start with small doses. Observe how your body responds to find the best strains for your individual sleep needs. It may be best to keep a journal to document your experiences with each cultivar.

Patient-Reported Best Strains

Patients report that certain types of strains are particularly effective for sleep.

• Kush strains are known for their powerfully relaxing effects.
• The OG strain family provides a mixed head and body effect. They may be high in myrcene, which could enhance their sleep-inducing potential.
• Northern Lights is frequently cited for its relaxing effects.

According to a large-scale survey, sleep patients prefer cannabis with high THC, CBD, and myrcene.⁹

Strains and Terpenes to Avoid

While many terpenes may help promote sleep, some may have the opposite effect. Patients report avoiding strains that are high in limonene and terpinolene. Pinene might be stimulating for some consumers, though it could help induce sleep in others. Self-report studies suggest these three terpenes are better suited for daytime use.¹⁰

The 5 Best Strains for Insomnia

The best strains for insomnia vary from person to person, as everyone is different. Below are seven cannabis strains that patients report having sleep-inducing effects.

Bubba Kush

Also known as Bubba OG Kush or Bubba, the classic strain is known by many patients for its potential sedative properties. Its THC levels and minor CBD quantity may contribute to its potent relaxation potential.

Bubba Kush helps some patients fall asleep quicker and stay asleep throughout the night. Its high myrcene content might promote deeper relaxation. While anecdotal, its blend might be ideal for those with insomnia.

Grape Ape

AKA Purple Ape, Grape Ape is a blend of THC, CBG, and terpenes, including myrcene and pinene. A stronger strain than others, beginners should use caution with small, well-spaced doses.

Patients enjoy Grape Ape's ability to help them drift off to sleep. Some consumers find it effective in easing mental and physical tension alike. Mild symptom relief may also help some unwind and fall asleep more easily.

Granddaddy Purple

Granddaddy Purple goes by many names: GDP, Granddaddy Purp, and Ken's GDP, to name a few. The strain has been in the spotlight for at least two decades and is known for its intense relaxation possibilities.

Patients find that Granddaddy Purple delivers a strong body sensation that eases physical discomfort that would otherwise disrupt sleep. Its rich myrcene content may also help in inducing a heavy, relaxing effect.

Northern Lights

A strong indica-dominant, NL, or Northern Lights, is a heavy hitter. Its consumers report the classic cannabis "couch-lock" effect along with euphoria, relaxation, and even sedation. Some patients use the strain to help treat symptoms of chronic pain, insomnia, and more.

Northern Lights has a higher THC content than some of the other sleep-heavy strains. Combined with its CBD, terpinolene, and myrcene levels, it may be perfect for nighttime use.

Purple Punch

Purple Punch typically contains terpenes like myrcene and caryophyllene, along with higher-than-average THC levels.

Patients find the strain helpful for relaxing both the mind and body. Purple Punch might help some consumers feel relief from stress, anxiety, and other significant contributors to insomnia. Its terpene blend may enhance its potential sedative properties.

References

1. Vaillancourt R, Gallagher S, Cameron JD, Dhalla R. Cannabis use in patients with insomnia and sleep disorders: Retrospective chart review. Can Pharm J (Ott). 2022;155(3):175-180. Published 2022 Apr 15. doi:10.1177/17151635221089617 ↩︎
2. Edwards D, Filbey FM. Are Sweet Dreams Made of These? Understanding the Relationship Between Sleep and Cannabis Use. Cannabis Cannabinoid Res. 2021;6(6):462-473. doi:10.1089/can.2020.0174 ↩︎
3. Low ZXB, Lee XR, Soga T, Goh BH, Alex D, Kumari Y. Cannabinoids: Emerging sleep modulator. Biomedicine & Pharmacotherapy. 2023;165:115102. doi:https://doi.org/10.1016/j.biopha.2023.115102 ↩︎
4. Kaul M, Zee PC, Sahni AS. Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders. Neurotherapeutics. 2021;18(1):217-227. doi:https://doi.org/10.1007/s13311-021-01013-w ↩︎
5. Cui J, Li M, Wei Y, et al. Inhalation Aromatherapy via Brain-Targeted Nasal Delivery: Natural Volatiles or Essential Oils on Mood Disorders. Frontiers in Pharmacology. 2022;13. doi:https://doi.org/10.3389/fphar.2022.860043 ↩︎
6. Surendran S, Qassadi F, Surendran G, Lilley D, Heinrich M. Myrcene—What Are the Potential Health Benefits of This Flavouring and Aroma Agent? Frontiers in Nutrition. 2021;8. doi:https://doi.org/10.3389/fnut.2021.699666 ↩︎
7. Weston-Green K, Clunas H, Jimenez Naranjo C. A Review of the Potential Use of Pinene and Linalool as Terpene-Based Medicines for Brain Health: Discovering Novel Therapeutics in the Flavours and Fragrances of Cannabis. Frontiers in Psychiatry. 2021;12. doi:https://doi.org/10.3389/fpsyt.2021.583211 ↩︎
8. Amaral MPdMd, Silva Junior MPd, Lima FdCA, Gutierrez SJC, Arcanjo DDR, Oliveira RdCM. Anxiolytic/Sedative Effect of Monoterpene (–)-Borneol in Mice and In Silico Molecular Interaction with GABAA Receptor. Future Pharmacology. 2023; 3(1):132-141. https://doi.org/10.3390/futurepharmacol3010009 ↩︎
9. Stueber A, Cuttler C. A large-scale survey of cannabis use for sleep: preferred products and perceived effects in comparison to over-the-counter and prescription sleep aids. Exploration of medicine. Published online October 25, 2023:709-719. doi:https://doi.org/10.37349/emed.2023.00171 ↩︎
10. Lewis MA, Russo EB, Smith KM. Pharmacological Foundations of Cannabis Chemovars. Planta Medica. 2017;84(04):225-233. doi:10.1055/s-0043-122240 ↩︎

The information in this article and any included images or charts are for educational purposes only. This information is neither a substitute for, nor does it replace, professional legal advice or medical advice, diagnosis, or treatment. If you have any concerns or questions about laws, regulations, or your health, you should always consult with an attorney, physician or other licensed professional.