What’s the Best Strain for Sleep? 10 Sleepy Strains to Try

Hindu Kush

Hindu Kush is a pure indica landrace strain, a group of ancient strains that evolved on their own without the intervention of human breeding techniques.

Hailing from the Hindu Kush mountain range in Afghanistan, it’s another strain that’s mostly known and loved for its reportedly calming effects and deep body relaxation.

Terpene profile: myrcene, caryophyllene, humulene, and limonene

Skywalker OG

One of this strain’s parents, OG Kush, is a descendant of Hindu Kush and a well-reputed relaxing strain in its own right. Skywalker OG may offer a nice mood boost that settles into a very mellow and relaxed state.

Terpene profile: myrcene, caryophyllene, linalool, pinene, limonene

Blueberry

Blueberry’s popularity has endured over decades and has captured many awards along the way. Its name is linked to its fresh and fruity aroma, along with its beautiful blue hue that may add to its calming effects.

Terpene profile: caryophyllene, humulene, pinene, and myrcene

Lilac Diesel

Lilac Diesel may harness the potential sleep benefits of terpinolene without being overly sedative, which makes for a good option for evening sessions. Developed by Ethos Genetics in Colorado, Lilac Diesel offers up purple hues with a fruity and minty aroma.

Terpene profile: terpinolene, caryophyllene, and ocimene

Cannabinoids and sleep

Cannabis and sleep have a long shared history, and many consumers know that sleepiness is not an uncommon experience when partaking. By personal accounts, indica strains are the first choice when it comes to relaxation and sleep.

So what is it about cannabis — or even a particular strain — that can make someone feel sleepy? Medical research offers mixed results, but it may be helpful to explore two active ingredients in cannabis: cannabinoids and terpenes.

Cannabinoids like tetrahydrocannabinol (THC) and cannabidiol (CBD) are the primary active ingredients in cannabis. While there are over 100 different cannabinoids found in the cannabis plant family, THC and CBD are often the most abundant in any particular strain, as well as the most well-known and studied.

• THC: With short-term use, data suggests that THC may help some folks fall asleep faster and get more total and slow wave — or deep — sleep. However, the studies have been inconsistent. That same data also suggests that long-term use may disrupt deep sleep and decrease the amount of rapid-eye movement (REM) sleep we get, which is when we dream and when the brain carries out important processes related to learning, memory, and mood. It may also impact the ability to fall asleep and reduce one’s total sleep time. It was also found that when regular cannabis consumers stopped using cannabis, they experienced sleep disturbances.
• CBD: Sleep and relaxation are a couple of the main reasons people seek out CBD. While many people use it for sleep, the question as to whether CBD is a sedative or not is nuanced. In small doses, it may have wakefulness-promoting effects, while high doses of CBD may induce sleepiness. For some consumers, CBD offers anti-anxiety and relaxation benefits, which can help them unwind.
• CBN: In recent years, CBN has become a popular cannabinoid for addressing sleep and restfulness. It can be found in many cannabis-derived sleep formulations, and while it has been shown to have sedative qualities in animals, we don’t have enough research to determine if it is beneficial or has an effect in humans.

Mixing and dosing THC and CBD for sleep

Mixing CBD and THC has very limited data, but one small human trial in young adults showed that combining CBD and THC before bed reduced the duration of deep sleep. Still, the two also helped mitigate some of the feelings of sleepiness that THC alone produced the next day. One clinical trial among 23 adults in Australia showed that a proprietary blend of THC and CBD was useful in alleviating chronic insomnia.

And when it comes to dosing, one systematic review of the human trials done thus far suggests that lower doses of both CBD and THC may be better for sleep outcomes, but more research is needed before coming to any conclusions. This same review found that the existing data best supports the use of cannabis for sleep in patients with pain-related conditions, as opposed to those living with mental health symptoms or sleep disorders.

Terpenes and sleep

Terpenes are the flavor and aroma compounds found in cannabis and everywhere in nature, from the floral scent of lilac to the spicy notes you pick up in basil.

They have benefits of their own, and research is underway to discover more about the potential therapeutic uses for these compounds. Most of the evidence we have now comes from animal research, but increasing evidence points to several terpenes as having the potential to help us relax and get better sleep.

• Terpinolene: Terpinolene is commonly known by its presence in patchouli, and while it’s less common in weed strains, even small amounts may offer some benefits. One study showed that when mice inhaled terpinolene, it offered sedative effects.
• Limonene: The bright and citrusy scent of limonene is uplifting, and it may have mood-boosting benefits for some consumers. Research also points to limonene’s impact on improving sleep time and offering sedative effects.
• Myrcene: Myrcene is the most abundant terpene in cannabis, and you’ll find it in many different strains. It’s often synonymous with classically relaxing strains like OG Kush and Pineapple Express since it may offer sedative effects.
• Pinene: Both alpha- and beta-pinene seem to offer sleep benefits, with animal studies showing that they may help reduce the amount of time it takes to fall asleep while increasing the total amount of non-REM sleep. Alpha-pinene may also offer anti-anxiety and sedative effects, too.
• Caryophyllene: Caryophyllene — or beta-caryophyllene — is known for its spicy aromas and flavors. In addition to its potential anti-inflammatory properties, animal research on zebrafish suggests that it might also work as a sedative in high doses.
• Linalool: Classically known for the relaxing qualities it confers to lavender, linalool may impact sleep through its potential for relieving anxiety.
• Humulene: Most will know humulene for its presence in hops, but it’s a common terpene you’ll also find in basil, sage, and black pepper. It has been shown to have mild sedative qualities in animal studies.

While terpenes may offer us sleep benefits on their own, research scientists are also interested in the potential synergies between cannabinoids, terpenes, and other active compounds in cannabis, which is often referred to as the “entourage effect,” which may explain why different strains impact us in different ways.

Terpinolene, limonene, and pinene, for instance, are terpenes often found in strains that are known to be uplifting and energizing, but as initial research suggests, they may also offer relaxation and sleep benefits. The particular combinations of terpenes — and their relative concentrations — may produce varying effects. Exploring a variety of cannabinoid and terpene profiles may be your best bet to find a strain that is helpful for your slumber.

Are indicas better for sleep?

The indica versus sativa debate is often grounded in effects: sativas are thought to be energizing and uplifting, while indicas are considered chill and relaxing. When visiting a dispensary, “indica” and “sativa” are what most budtenders will use to help guide strain choices.

The terms refer to the subspecies of the cannabis plant family. Sativas are tall, slender, and found in hotter climates, and indicas are short and bushy and hail from colder climates with shorter growing seasons. These subspecies come from centuries of taxonomic discussion among botanists, and these taxonomic classifications alone are not enough to tell you how a particular strain will make you feel.

And with modern breeding techniques and the abundance of hybrid strains, it’s less about indica versus sativa and more about the unique chemical profile of a strain — or its “chemovar.” Every person’s experience with a chemovar will be slightly different based on their body.

That said, checking out a few indicas may be a good place to start when looking for a sleepy strain, but keep an open mind and remember that effects will not be dictated by indica or sativa classifications alone.

Editor’s note: Weedmaps does not get affiliate revenue from the strains recommended in this article. All sleepy strains were chosen independently. The only influence Weedmaps News is under is weed.