Getting a good night’s sleep is top of mind for pretty much everybody. We know that better rest is crucial for overall health and well-being. We also know that much of our modern living—ahem, screen time—does little to support good sleep habits. So where does cannabis fit in? Can using marijuana as part of your sleep routine help or hinder getting good shut-eye? Read on to learn more.

What is good sleep hygiene?

First, what do we mean by good sleep hygiene? Basically, it’s the understanding that certain practices contribute to better sleep by supporting relaxation and encouraging deep sleep.

What are things you can do to practice good sleep hygiene?

1. Have a consistent sleep schedule.
   This means going to bed and waking up at the same time every day—yes, even weekends. This can help regulate your body’s internal clock, which promotes better sleep overall. Your body will instinctively know when to power down.
   
   
   
2. Cut the screen time before bed.
   This one is easier said than done, we know, but cutting out your screen time before bed, for at least an hour, can make a big difference. The blue light from screens can be disruptive to your sleep and screens in general can be overstimulating—not exactly a restful way to promote sleep.
   
   
   
3. Create a sleep-friendly bedroom.
   Consider a screen-free bedroom, as well as a fan (or a cooler setting on your AC for bedtime) to keep it cool and blackout curtains to make it dark. Keeping things comfy it also key, so investing in a good quality mattress and bedding can be a gamechanger.
   
   
   
4. Create a bedtime routine.
   Maybe this includes a skin-care routine, time set aside to read a book, meditation, a bath—basically, think about what helps you relax and do it every single night (or at least as much as possible).

Is cannabis good or bad for sleep?

The effects of cannabis in relation to sleep vary from person to person, and largely depend on the strain of cannabis you’re using. Most of the information we have about cannabis and sleep is anecdotal, but it might be worth trying if getting good rest is a struggle for you. Many individuals report that cannabis, especially products with higher CBD and lower THC content, help them to fall and stay asleep. Others report that CBD helps them to relax before bedtime, which is essential to their before-bed routine. If you’re new to cannabis, we always recommend starting low and slow in order to gauge how well you’re responding to your use.

How can you use cannabis to support sleep?

Whether you’re looking to encourage the onset of sleep or just looking to relax before bedtime, here are a few things to consider when incorporating cannabis into your bedtime routine.

• Opt for higher CBD and lower THC products. THC is the psychoactive element in many cannabis products, whereas CBD has more effects associated with relaxation. Opting for the latter is more likely to help with sleep.
  
  
• Try cannabis products like tinctures or oils instead of flower (which requires smoking to enjoy). You may find that smoking is not something that feels right before bed (though to each their own—you may find this relaxing) and instead, using an oil or tincture sublingually might feel a bit more in line with a calming bedtime routine.
  
  
• Try products that are specifically designed to promote sleep. This means they might also include other ingredients like lavender or chamomile, to encourage that sleepy state even more.