Using cannabis during the day may improve sleep quality that night, according to recent studies. However, cannabis should not be used right before bed, as it can disrupt sleep cycles and reduce restorative REM sleep. Here’s what research suggests about daytime cannabis and sleep improvement.
Daytime Use Improves Same-Night Sleep Quality
We’ve all experienced a restless night. But for some, sleeplessness isn’t a rare occurrence—it’s a constant struggle. Roughly 10% of people suffer from chronic insomnia, prompting many to turn to various sleep aids. Unfortunately, many of these products come with side effects and diminished effectiveness over time. So, what if there were a natural remedy that could improve sleep?
A recent study found that using cannabis during the day after a poor night of sleep helped improve sleep quality on the same night. Participants who used cannabis during the day reported better sleep that evening. This improvement was significant enough to be considered both clinically and practically meaningful, even though the results were self-reported. Importantly, the study didn’t measure sleep quality with standard methods like EEGs, so the findings rely on participants’ own assessments.
Interestingly, the improvement in sleep quality was most pronounced among those with the greatest degree of insomnia. The benefits were clear: fewer awakenings, longer sleep duration, and less sleep latency. However, these benefits were temporary. Cannabis use was only effective for improving same-night sleep quality, and continued use was needed for long-term improvements.
The Impact of Daytime Cannabis on Sleep
Two additional studies have confirmed these findings, linking daytime cannabis use to improvements in sleep quality. These studies found that cannabis use during the day was associated with:
- Fewer nightmares
- Decreased sleep latency (the time it takes to fall asleep)
- Longer sleep duration
- Fewer awakenings
Cannabis may help with the recovery process after a sleepless night, making it easier to fall asleep the following evening. However, it’s essential to note that cannabis only has a temporary effect on sleep and doesn’t provide a permanent solution for chronic sleep issues.
Why Not Use Cannabis Right Before Bed?
While cannabis can help improve sleep the day after a poor night, it’s not recommended to use it right before bed. A key problem is that cannabis reduces the amount of REM sleep, which is crucial for restorative rest. REM sleep is when the brain processes emotions, consolidates memories, and performs essential functions like dreaming. When REM sleep is cut short, it can impair thinking abilities and lead to feelings of depression and grogginess the next day.
Studies show that using cannabis right before bedtime can interfere with the sleep cycle. Cannabis use in the evening may increase non-REM sleep, but it also reduces REM sleep, which is essential for feeling well-rested and mentally sharp the following day.
The Science Behind Daytime Cannabis Use and Sleep
Our brain has a system of neurotransmitters that regulate the sleep-wake cycle, known as the endocannabinoid system. This system involves molecules like AEA and 2-AG, which fluctuate throughout the day, influencing wakefulness and sleep. Interestingly, AEA levels rise at night, promoting both non-REM and REM sleep, while 2-AG peaks during the day and is associated with wakefulness.
By using cannabis during the day, we may be interacting with these neurotransmitters in a way that supports a more restful sleep later on. However, using cannabis at night doesn’t mimic the natural fluctuations of these chemicals, which is why sleep quality is often disrupted when cannabis is used right before bedtime.
What Does This All Mean?
Cannabis can improve sleep the day after a poor night’s rest, but it’s not a long-term solution. The key is timing: using cannabis during the day rather than right before bed seems to have the most benefits for improving sleep quality. While more research is needed to understand the exact mechanisms and appropriate dosages, it’s clear that cannabis can offer a temporary boost for those suffering from sleep issues—just not when used as a nightly sleep aid.
