I Get High to Go to Sleep — Is That Bad?
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I've been using weed to sleep pretty consistently for more than two years now, and I love it. While I have no shame telling people this (in fact, I think there are plenty of outdated stigmas surrounding cannabis that we should talk about), I often wonder — is it safe to use THC to sleep? As someone who struggles with anxiety and OCD, I find that taking half of my favorite gummy when I'm starting to wind down allows me to separate myself from the stress of the day. As I start to get laughy and engage with whatever show I'm watching, my to-do list fades into a distant memory (at least until the next morning. Type As, are you with me?!). After about two hours, I'm ready to climb into bed and drift off to sleep. And the quality of my slumber, you ask? Excellent. But is that . . . bad?
I checked in with the author of "Reefer Wellness," Dr. Riley Kirk, who holds a PhD in pharmaceutical sciences with a specialization in medicinal plant research, to seek a better understanding of how THC interacts with the body, why I enjoy it so much, and whether it's good to use as a "sleep product" long-term. Ahead, I break down all the answers for you and share my experience with different THC products on the market, from gummies to drink drops to seltzers.
Experts Featured in This Article
Dr. Riley Kirk is the author of "Reefer Wellness: Understanding Cannabis Science, Culture, and Medicine," a scientist, and researcher with a PhD in pharmaceutical sciences.
Kim Gamez is the founder of Sober(ish), a brand that specializes in hemp-derived products.
Why People Use Weed to Fall Asleep
Dr. Kirk perfectly summarizes the reason people incorporate THC into their sleep routine: "THC can support sleep by interacting with the body's endocannabinoid system, which plays a critical role in regulating circadian rhythm, the internal clock that tells us when to sleep and wake. We have cannabinoid receptors in the suprachiasmatic nucleus (SCN), the region of the brain responsible for this regulation. Under normal conditions, the body releases endocannabinoids in the evening to help initiate sleep. When this rhythm is disrupted due to factor shifts like work, menopause, or chronic stress, THC can help amplify or restore that signal, making it easier to fall asleep."
This likely explains why the founder of Sober(ish), Kim Gamez, discovered that shoppers were reaching for her original, bestselling Sober(ish) Drops, which incorporate THC — even though they weren't made for sleep. Her team decided to lean into the feedback and created Sober(ish) Sleep Drops, which have extra ingredients to support deeper rest. Those ingredients, such as L-theanine and chamomile, are often attributed to better sleep quality, which is important; Dr. Kirk notes that regular or high-dose THC may disrupt REM (rapid eye movement) sleep. However, "the ability for THC to disrupt REM sleep is not always a bad thing," she notes. "Many people who suffer from traumatic events, including PTSD, are specifically using cannabis to help avoid nightmares and night terrors, which can be mentally debilitating."
THC vs. CBD For Sleep: What's the Difference?
If you're considering THC or CBD as a sleep aid, it's important to understand the difference in chemical composition. Dr. Kirk breaks down some of the key words and properties you might find listed in product ingredients, as related to sleep, below.
- Cannabis: Dosage and chemical composition are important to consider. Cannabinoids include THC, CBD, CBN, and terpenes (the smelly compounds in cannabis). Indica varieties of cannabis are specifically optimal for sleep because they contain sedative terpenes such as myrcene, linalool, and β-caryophyllene. "In particular, linalool, a terpene also found in lavender, has demonstrated anxiety-reducing properties and may even help reverse memory impairments associated with REM-sleep deprivation, a concern sometimes raised with longterm cannabis use for sleep," Dr. Kirk says.
- CBN (cannabinol): Frequently included in sleep-specific blends, CBN has mild psychoactive properties and interacts with the same receptors as THC, often promoting relaxation and supporting sleep maintenance.
- CBD: May be beneficial in reducing anxiety before bed; research shows that higher doses (200 mg or more) are needed for consistent sedative effects.
"Optimal dosing is highly individual and depends on your tolerance, metabolism, and experience level," Dr. Kirk says. "For new consumers, a good starting point is 2.5 to 5 mg of THC or CBN, or a balanced combination of both. From there, the dose can be gradually adjusted based on how your body and brain respond."
Is It Bad to Get High Every Night?
In short, the answer is that we can chalk this up to personal preference. It's most important to note here that it is possible to build a tolerance to cannabis, particularly with regular or long-term use. "When cannabis is consistently used to initiate sleep, the body may become reliant on that external signal, making it more difficult to fall asleep naturally if use is suddenly discontinued," Dr. Kirk points out. "This can lead to short-term sleep disturbances during periods of abstinence."
"We can begin to dismantle this stigma by speaking openly and respectfully about cannabis as a legitimate therapeutic tool."
THC has also been shown to suppress REM sleep, which may contribute to subtle memory impairments. Side effects aside, the benefits of using THC for sleep in comparison to other conventional sleep aids — medications such as benzodiazepines (Ambien) or even alcohol — are significant. Compared to these alternatives, cannabis comes with a lower risk for dependence, tolerance, and withdrawal symptoms. And, as Dr. Kirk reminds us, "While some concerns have been raised about potential reductions in REM sleep with regular THC use, it's important to note that restful sleep with slightly reduced REM is still significantly better than no sleep at all."
But what about the shame? "I often say, science over stigma," Dr. Kirk says. "The therapeutic potential of THC and other cannabinoids is well-supported by a growing body of scientific research. Despite this, many people continue to feel shame around using cannabis, especially for health-related concerns like sleep, largely due to decades of misinformation and cultural bias." Dr. Kirk suggests taking a science-based perspective on cannabis and consulting with a healthcare professional experienced in cannabinoid medicine, such as a cannabis-specialized nurse or pharmacist.
"It's important to recognize that mainstream industries frequently normalize less-safe alternatives, such as alcohol or prescription sleep aids, while cannabis, often safer and more effective, remains unfairly stigmatized," Dr. Kirk continues. "We can begin to dismantle this stigma by speaking openly and respectfully about cannabis as a legitimate therapeutic tool. Shifting the narrative toward one grounded in evidence, education, and personal empowerment is essential to reducing shame and improving public understanding."
Even before talking to Dr. Kirk, I've personally always shared Gamez's POV: "If something helps you rest, feel better, and stay present for your life — why feel shame about that?" For some of my recs for THC sleeping products, keep reading.
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Best THC Seltzer For Relaxation
Trail Magic THC 10mg Half and Half ($16)
If you're looking for something to take the edge off and help you wind down — but not necessarily put you right to sleep — this non-alcoholic, cannabis-infused Arnold Palmer-esque drink could be for you. It's made with real brewed tea and lemons to give you a "nice zen," and there's less than 0.3 percent THC in each can. My sister, who is way more well-versed in THC products, swears by them because they're not too strong, explaining that they take about an hour to fully hit and make her feel totally relaxed. Enjoy them chilled in the can or pour over ice.
- Feeling: Mellow
- Dosage: 10mg Delta-9 THC
- Flavor: Tea, lemon, citrus
- Potency: Medium
- Ingredients: Sparkling water, black tea, lemons, cane sugar, cannabis extract, sodium benzoate, and potassium sorbate
What Reviewers Say: "I buy this often. It really helps me with my anxiety and stress. I can sip during the day or while watching TV. I am very happy with the way it makes me feel. Not spaced out, just relaxed."
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Best THC + CBD Gummies For Sleep
Urb Gummy Getaway Restful ($20)
Urb's Restful gummies are a favorite of my dad's for relaxing his mind and muscles. These botanically-infused THC edibles deliver a balanced blend of CBD, CBN, and Delta 9 THC, along with calming ingredients like melatonin, L-theanine, and chamomile, making for a combination that is likely to make you nod off quickly. They're available in two different delicious flavor combinations, and are described on the brand's site as a "wind-down without the heaviness."
- Feeling: Calm and easeful
- Dosage: 10mg Delta 9 THC, 10mg CBD, and 5mg CBN
- Flavor: Elderberry & blueberry or marionberry & kaffir plum
- Potency: Medium strength
- Ingredients: Organic sugar, organic tapioca syrup, natural flavors, artificial colors, water, pectin, and citric acid
What Reviewers Say: "I usually take one gummy 60-90 minutes before sleep. For me, it seems they work faster and more efficiently with less food in my stomach. I like to put the gummy under my tongue and let it dissolve slowly. Once it hits, I'm usually asleep or groggy, which helps me get back to sleep quickly if I awake during the night. I don't suggest using a gummy after midnight, as you may feel groggy in the morning, which is not safe if you'll be driving early."
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Best 1:1 THC + CBD Drink Drops For Relaxation
Tipsy THC Drink Snaps 10-Pack ($29)
These low-dose packets are easy to add to a drink at the end of the day. All you have to do is snap the packet to unlock the flavorless drops, squeeze into your favorite drink, stir, and enjoy. I'd recommend this product to first-timers, because it contains a pretty low dose of THC. It's also vegan, lab-tested, and allows for a controlled experience. It can take 30-50 minutes for effects to peak, as described by the brand, and can last anywhere from four to six hours. Bonus: it's easily portable if you're traveling.
- Feeling: Gentle relaxation, mild euphoria
- Dosage: 4mg of THC and 4mg of CBD
- Flavor: Flavorless
- Potency: Low
- Ingredients: Water, vegetable glycerin, hemp-derived emulsion, natural flavors, coconut extract, malic acid, sucralose, sodium citrate, sodium benzoate (as preservative), and potassium sorbate (as preservative)
Editor Quote: "I often add this pack as a treat when I'm enjoying a Diet Coke with dinner once a week. It usually takes about 30 minutes for me to start to feel the effects after consuming my full beverage, and I definitely start to get tired after an hour or so. It's a favorite solution for me when the drink I'm having has its own flavor, and I'd prefer not to distract from that." — Sarah Wasilak, shopping director
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Best THC Gummies For Relaxation and Sleep
Enjoy Hemp Live Rosin Delta 9 THC Gummies for Chill (Indica) ($35)
Enjoy Hemp's Live Rosin Delta 9 THC Gummies are designed to help you ease into a more relaxed state. They're best suited for winding down in the evening before bedtime, and the fact that they're infused with live rosin means that the full range of cannabinoids and terpenes are preserved during the solventless extraction process. Directions are to start with one gummy and wait 60-90 minutes before taking more, if necessary.
- Feeling: Chill and relaxing
- Dosage: 12mg THC
- Flavor: Mixed fruit
- Potency: Medium
- Ingredients: Sugar, tapioca syrup, water, pectin, hemp extract, citric acid, natural fruit flavors, natural colors, and terpenes
Editor Quote: "These are my absolute favorite gummies for chilling out and quieting my mind for a restful night's sleep. I really like that they seem to work gradually, rather than hitting me all at once. First, I get laughy, and my obsessive thoughts about work and my to-do list start to drift away. After about 90 minutes, my eyes start to close and I know immediately it's time for bed. They also taste great. I consider myself a lightweight when it comes to any THC products, and I only take half of this gummy." — Sarah Wasilak, shopping director
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Best Low-Dose THC + CBD Drink Drops For Relaxation
Sober(ish) Drops ($46)
These calorie-free drops can mix into any drink seamlessly — and with over 40,000 customers and 800-plus reviews, it's easy to see why they're a bestseller. "They're super versatile," founder Gamez says. "You can drop them into anything: your afternoon Diet Coke, your fancy mocktail, even a green juice if you're feeling extra that day. They're the easiest way to go from 'just a drink' to something that gives you a wine-like buzz without the booze."
Our editors love them because of the ratio of the dosage of THC to CBD. Read more in our Sober(ish) Hemp Drops review.
- Feeling: Soothing, wine-like buzz
- Dosage: 2mg THC and 4mg CBD
- Flavor: Flavorless
- Potency: Low
- Ingredients: Water, hemp, organic glycerin, gum arabic, sodium gluconate, citric acid, natural flavors, malic acid, xanthan gum, sucralose, sodium benzoate (preservative), and potassium sorbate (preservative)
Editor Quote: "I've had a hard time finding cannabis products with one milligram of THC and usually have to slice gummies in half or buy multiple products with varying dosages. With Sober(ish), I love that I can easily customize how much THC I consume with a single product. An entire dropper gives me a subtle euphoric boost with a soothing body high that doesn't make me feel lethargic. Half or 3/4 of a dropper is helpful when I need to de-stress without losing focus.
When I want to enjoy the effects gradually, I mix the Sober(ish) Drops into herbal tea or a Spindrift, depending on whether I'm in the mood for something hot or cold. I can usually feel the effects within 15 minutes. I've also taken half a dropper sublingually to feel the effects more immediately. If you opt for this route, just know that the drops have a very tart flavor." — Angela Elias, contributing shopping editor
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Best THC + CBD Drink For Stress Relief
Brez Drift Hypnotic Tonic ($48 for eight)
Brez is a brand known for its tonic blends, which have THC derived from hemp. The Drift can is described as an "evening exhale" that guides you inward as the day fades away — which is exactly what I'm personally looking for when it's time to wind down and detach from work. With 4.9 stars and over 1,500 reviews singing its praise, many folks are fans of the euphoria feeling that leads to a wave of relief and relaxation — it's gentle, too, fading after about 1.5 hours and allowing you to stay in control.
Brez founder Aaron J. Nosbisch tells PS: "With just 5mg of THC, the low dose is intentional, helping users fall asleep faster, stay asleep longer, and wake up feeling refreshed, not groggy. A conscious alternative to melatonin or alcohol, which both come with their fair share of side effects, Drift was designed to help you feel better, both at night and the next morning."
- Feeling: Inner calm, dreamlike relaxation
- Dosage: 5mg of THC and 75mg of CBD
- Flavor: Blueberry Lotus
- Potency: Mild
- Ingredients: Carbonated water, organic wild blueberry juice concentrate, organic cherry juice concentrate, monk fruit juice concentrate, lemon juice, organic blue lotus flower, reishi extract, hemp extract (full spectrum), chamomile extract, passionflower extract, ashwagandha extract, L-tryptophan, myrcene, and natural flavors
Editor Quote: "I will say, the first thing I noticed about sipping on this can is the earthy, musky taste of the terpenes, so I definitely wouldn't describe the flavor as a simple and fruity blueberry soda, but the blend certainly gets the job done when it comes to total relaxation, and there's a reason why there are so many positive reviews to prove it." — Sarah Wasilak, shopping director
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What to Look Forward to
I'm personally excited to test the Feals The Sleep Gummies next for their virality and Bedtime Berry flavor; the Enjoy Hemp 625 mg Sleep 1:1 Live Rosin Delta 9 THC/CBN Gummies since this is already a brand that I know and trust; and Sober(ish) Sleep Drops since these are Gamez's personal go-to for a good night's sleep.
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Sarah Wasilak (she/her) is the PS Shopping Director. With plenty of experience in the fashion industry and over 11 years as an editor at the brand, she enjoys writing and creating social videos across the lifestyle, health, and fitness categories. She is the host of the "Dinner for Shoes" podcast and has bylines at InStyle, Elle, Refinery29, Who What Wear, Elite Daily, Byrdie, and The Quality Edit.