I’ve always been a bad sleeper — until I found cannabis. When I get high, my brain finally shuts up. I fall asleep faster, and I stay asleep longer. Without weed, I’ll stay up way too late overthinking and doing everything but sleeping. Cannabis has this amazing way of calming my thoughts and helping me wind down.
If you’re looking for a way to relax, unplug, and enjoy your evenings (without waking up groggy), this guide is for you.
Should Cannabis Be Part of Your Bedtime Routine?
I love cannabis as much as the next person — but let’s be real: while it can help you sleep, using it too often might actually backfire.
Yes, THC can make you fall asleep faster. But here’s the catch: it can also reduce how much time you spend in REM sleep. And REM (rapid eye movement) is crucial. It’s the stage where your brain processes emotions, stores memories, and fully recharges. Without enough REM, you might still feel foggy the next day — even after 8 hours in bed.
That’s why I like to alternate my routine. I’ll use THC a few nights a week, but I also mix in THC-free nights, or swap for CBD to let my brain reset and protect my long-term sleep health.
Why a Wind-Down Routine Even Matters
Our bodies love rhythm. A solid nighttime routine tells your brain, “We’re done for the day.” Without one, you stay in “go mode,” and your stress hormones stay elevated. Cue: trouble falling asleep, staying asleep, and waking up rested.
Cannabis can help — but how you use it matters.
Step 1: Choose the Right Cannabis Product
Not all weed is made equal when it comes to sleep. If your goal is relaxation without next-day fog, here’s what I recommend:
| Product Type | Why It’s Great for Wind-Down |
| Indica or Indica-dominant Hybrid | Soothing body effects, ideal for relaxing |
| THC + CBD combo | Balanced high, fewer racing thoughts |
| Edibles (5–10mg) | Slow release, great for long-lasting calm |
| Tinctures | Fast-acting, easy to dose at night |
| THCa flower | Light, non-overwhelming body relaxation |
Devon’s Tip: If edibles make you feel heavy in the morning, try flower instead. You’ll have more control over your high and its duration.
Step 2: Set the Scene for Relaxation
Before you even reach for cannabis, take a few minutes to set the vibe.
- Dim the lights
- Play some chill music (I love lo-fi beats or instrumental jazz)
- Light a candle or use lavender essential oil
- Put your phone away (I know it’s hard, but it really helps)
This shift in your environment is your brain’s cue that the day is done.
Step 3: Pair Cannabis with Self-Care
Once your space feels cozy, it’s time to layer in intentional cannabis use.
Here’s my personal night routine:
- Low-dose tincture: I take a balanced THC/CBD tincture under my tongue about 45 minutes before bed. It’s mellow, fast-acting, and easy to adjust.
- Hot shower or bath: Cannabis helps your muscles relax, and a hot soak enhances that effect. Bonus points for Epsom salts.
- Stretch or flow: 5–10 minutes of light movement helps me release any tension. Think of it like prepping your body for rest.
- Brain dump journaling: If my mind is racing, I jot down everything that’s on it — no filter, no judgment. It helps me stop the mental spiral.
Step 4: Don’t Overdo It
The biggest mistake? Taking too much. More THC ≠ better sleep. In fact, higher doses can actually make your sleep worse and impact your REM cycle.
Stick to:
- 5–10mg of THC max
- Balanced THC:CBD ratios
- THCa if you want to relax without a high
And give your body time to adjust. Edibles can take up to 90 minutes to fully kick in — don’t rush to re-dose.
What If You Want to Sleep Without THC?
Some nights, I skip the weed and lean into natural sleep rituals. Here’s what helps me:
- Sipping chamomile or lemon balm tea
- Taking a warm bath with magnesium salts
- Journaling before bed
- Light stretching or guided breathwork
- Reading a book or listening to low-stim music (no screens!)
It’s not about cutting cannabis out. It’s about having more tools in your routine, so THC isn’t your only option.
Do What Feels Right for You
Just because THC can affect sleep doesn’t mean you have to avoid it entirely. I personally don’t use it every night — but I do enjoy it several nights a week when I need help winding down. It’s all about finding your balance.
Sleep struggles are real, and sometimes cannabis is the only thing that works. Just be mindful. If you start noticing more anxiety or grogginess, take a break or switch things up.
Final Thoughts: Wind Down With Intention
Cannabis can absolutely be part of a healthy nighttime routine, especially when used intentionally. For me, it’s less about “knocking out” and more about transitioning from stress mode to peace mode.
That’s the magic of a great wind-down routine: it gives your body and brain the signal to rest, reset, and recharge. Whether you’re lighting a joint, sipping a tincture, or cozying up with a CBD gummy, make it a ritual you look forward to.
Let’s get baked — and stay balanced.
— Devon
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