Nighttime Activities to Wind Down With Cannabis

Getting a good night’s rest can be an elusive undertaking for some people, leading many to turn to medical cannabis for help. According to a 2013 study, sleep disorders are one of the most common reasons individuals report using cannabis for medicinal purposes, along with chronic pain and mental-health disorders.¹ If you’re considering using cannabis to help promote sleep, pairing it with relaxing activities may help you get the best results.

Top Nighttime Activities to Get Some Rest With Cannabis

Creating a relaxing bedtime routine can help you get a good night’s rest, according to a sleep hygiene guide from Harvard Medical School. It is recommended to reserve an hour before bedtime to wind down, avoiding stressful or stimulating activities. Then, enjoy a calming ritual to help you ease into a mood that’s ready for sleep. To incorporate an activity that pairs well with cannabis into your pre-bedtime routine, consider one of the following:

• An evening smoke sesh with a strain often reported as a sleep aid, such as Granddaddy Purple, Northern Lights, or a cultivar rich in CBN.
• A hot bath or shower after smoking cannabis can help you relax before heading to bed. For a multisensory experience that may be heightened by cannabis, add soft music, candles, and essential oils.
• Reading a book or listening to an audiobook while enjoying cannabis is another effective way to unwind at the end of the day. Choose a title with a slow pace or a comforting tone, and let the soothing and creative effects of cannabis help you immerse yourself in the story.
• To help calm the body after an evening puff, try some gentle stretches, easy yoga, progressive muscle relaxation, or deep breathing.
• Journaling or other reflective writing can also be a suitable activity to clear the mind for better rest. Be mindful of your dosage and strain choice. While incorporating cannabis can help your thoughts flow freely, it can sometimes also lead to overthinking.
• Guided meditations from a wellness app or YouTube can help you remove yourself from the stimulation and chaos of daily life. Adding cannabis may help ease racing thoughts, enhancing the experience.
• Cozying up with a cup of herbal tea or caffeine-free cocoa can be a cozy addition to a sleep routine.  Add a few drops of a cannabis tincture or low-dose edible to the nightcap to help settle your mind and body into rest mode.
• Music immersion with a playlist of ambient, lo-fi, or chill is a great way to enjoy the often sedating effects of an indica strain. Listening with headphones can help you notice sonic textures and layers in the composition.

What Should You Avoid Before Bed?

The set and setting you create for yourself can have a significant impact on your cannabis experience and your ability to fall asleep. Do your best to avoid bright lights and loud noises as you wind down the day.

Similarly, late-night activities can also impact your sleep health. To enhance your ability to fall asleep, avoid the following activities as bedtime approaches:

• Turn off all of your screens at least one hour before bed. Blue light from electronic device screens mimics daylight and can keep you up, according to information from the Cleveland Clinic. Blue light may also suppress melatonin levels, a sleep-promoting hormone.
• If you use screens in your nighttime routine, avoid stressful content or intense television programming. Doomscrolling on your phone can also elevate stress levels and make it hard to fall asleep.
• Avoid consuming food and alcohol during the three hours before bedtime. Stop your caffeine intake even earlier.
• Avoid eating foods that may keep you up at night at dinnertime. Spicy or heavy meals can cause indigestion or heartburn that keeps you up, while sugary snacks can give you a burst of energy at the wrong time.
• Nicotine is a stimulant, so avoid smoking blunts and cigarettes or otherwise consuming tobacco before bedtime.
• Consuming too much THC can make some people feel energized or even anxious. Avoiding high-THC products before bedtime may help you unwind more easily.
• Avoid strenuous exercise in the evening hours. Instead, opt for stretching or yoga to relax your body.

For help implementing a number of these pointers, follow the 10-3-2-1-0 Rule for sleep. 

• Beginning 10 hours before bedtime, avoid consuming caffeine, including less obvious sources such as chocolate or energy bars. 
• Three hours before bed, limit or eliminate your intake of alcohol and food. 
• Two hours before bedtime, try to avoid mentally taxing work or tasks. 
• One hour before bed, it’s time to put away all the electronics and begin to unwind before hitting the hay for the night.

What to Look for In Nighttime Cannabis Products

The cannabis products you use can also affect your sleep. By shopping carefully, many consumers learn to choose products that best suit their needs.

Some research suggests that the minor cannabinoid CBN may be effective for some sleep difficulties.² As a result, many cannabis brands offer nighttime gummies that contain CBN, often in conjunction with THC, CBD, or both.

The effects of THC can vary by person and situation. Some people find it to be relaxing, while others report energizing effects. When choosing cannabis products for nighttime use, many consumers opt for relatively low levels of THC or a balanced ratio of CBD and THC. Goods high in THC, such as dabs or other concentrates, may make you anxious or jittery and may not be the best choice for winding down.

Traditionally, consumers looking for cannabis with relaxing or sedating effects would generally opt for indica strains or indica-dominant hybrids. Varietals with indica genetics are often rich in myrcene, a terpene known to have sedating and calming effects.

Today, cannabis manufacturers often list the dominant terpenes found in their products on the packaging. Using this information can often be a better way to determine how a particular strain or product may affect you, potentially including its sleep-promoting qualities. 

Myrcene and terpenes such as linalool, terpinolene, caryophyllene, and humulene are thought to have calming or relaxing effects. Choosing products rich in these compounds may be the best choice for nighttime use.

Winding Down with Cannabis

While many consumers use cannabis as a sleep aid, there is still a lot to learn about the effects of the plant and its compounds. 

Sleeping high might induce deeper sleep, but that means a possible reduction in the REM sleep stage, which can decrease vivid dreams. More research is needed to determine how best to take advantage of the sleep-promoting qualities of cannabis.

Despite the limitations, however, many consumers find that weed is the perfect complement to evening activities and unwinding before bed.

References

1. Hazekamp A, Ware MA, Muller-Vahl KR, Abrams D, Grotenhermen F. The medicinal use of cannabis and cannabinoids--an international cross-sectional survey on administration forms. J Psychoactive Drugs. 2013 Jul-Aug;45(3):199-210. doi: 10.1080/02791072.2013.805976. PMID: 24175484. ↩︎
2. Bonn-Miller MO, Feldner MT, Bynion TM, Eglit GML, Brunstetter M, Kalaba M, Zvorsky I, Peters EN, & Hennesy M. A double-blind, randomized, placebo-controlled study of the safety and effects of CBN with and without CBD on sleep quality. Experimental and Clinical Psychopharmacology, 2024;32(3):277–284. https://doi.org/10.1037/pha000068 ↩︎

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.