Many young adults are turning to cannabis to help them sleep. It seems harmless, even helpful, but could this late-night habit be more complicated than it appears?
If you have ever relied on weed for sleep, you’re not alone. Yet experts caution that what feels like a simple sleep aid might carry hidden consequences for your rest and overall health.
New research reveals just how common cannabis use for sleep has become, and why it might not be the solution you think it is.
YOUNG ADULTS USING CANNABIS FOR SLEEP: WHAT RESEARCH SHOWS
A study from the University of Michigan’s Monitoring the Future (MTF) Panel, Published in JAMA Paediatrics, found that 22% of American young adults (ages 19–30) use cannabis or alcohol to fall asleep. Among those who used cannabis in the past year, 41% said they did so specifically to help them sleep, far more than those turning to alcohol.
“Using these substances to get to sleep can backfire because they interfere with staying asleep and overall sleep quality,” said Megan Patrick, research professor at the Institute for Social Research and principal investigator of the MTF Panel Study. “The fact that so many young adults reported that they use cannabis to sleep is alarming.”
Experts say cannabis may help people drift off faster, but it reduces restorative deep sleep, the phase that leaves you refreshed and alert.
WHO IS MORE LIKELY TO TURN TO CANNABIS FOR SLEEP
The study also uncovered striking patterns about who exactly uses weed for sleep.
- Women were nearly twice as likely as men to use cannabis for sleep.
- Young adults identifying as another gender were four times more likely than men to do so.
- Black participants were three times more likely than white peers to use alcohol for sleep.
THE HIDDEN RISKS OF USING CANNABIS FOR SLEEP
Regular use of cannabis or alcohol before bed can create tolerance (needing more to get the same result) and dependence.
These substances also fragment sleep architecture, limiting REM and deep-sleep cycles. You may fall asleep quickly but wake up groggy, anxious, or more fatigued. Over time, that disruption can contribute to anxiety, mood swings, and poor concentration, exactly the issues good sleep is meant to prevent. Other studies support this notion.
HEALTHIER ALTERNATIVES FOR BETTER SLEEP
If you rely on cannabis for sleep, experts suggest trying evidence-based strategies instead:
- Cognitive-behavioural therapy for insomnia (CBT-I) – proven to improve sleep without drugs.
- Regular sleep routines – consistent bed and wake times train your body’s internal clock.
- Relaxation techniques – deep breathing, meditation, or gentle stretching before bed.
- Limit stimulants – reduce caffeine and screen exposure in the evening.
This article also provides some tips that might help you sleep. These small adjustments may reset your sleep naturally without substances.
Using cannabis for sleep may seem like a harmless shortcut, but it might worsen insomnia over time. The real fix, if you struggle sleeping, is addressing sleep at its source through better habits, mindfulness, and medical guidance, not another hit before bed.
Do you have any tips for better sleep at night? Share them with us in the comments.
