Written by Renata Filiaci, MSHW

The cannabis plant is full of a beautiful molecular makeup that bursts with bioactive compounds which play a synergistic role within our body. We were blessed to have the endocannabinoid system within us; the system of all systems that works with all physiological pathways. Who knew that we would have a specific system just for the cannabis plant – it’s like our bodies were meant to take in cannabis!

Within the cannabis plant, we are presented with an abundance of cannabinoids, raw or activated when heated, and terpenes plus other phytonutrients. Depending on the strain of flower, the terpene profile can offer the body numerous therapeutic effects alongside the cannabinoids. You may recall the terms “indica” and “sativa,” well, that’s provided by the effects from the terpenes.

Sleep is a vital function of the nervous system that contributes to brain and bodily homeostasis, energy levels, cognitive ability, and other key functions of a variety of organisms. Dysfunctional sleep induces neural problems and is a key part of almost all human psychiatric disorders including substance abuse disorders. Today, about 1 in 3 people suffer from insomnia, a frustrating condition where people report sleepless nights and tiring days. Insomnia may be fueled by anxiety, depression, or any number of physical and mental ailments that wreak havoc on regular sleep cycles.

When we are looking for a night- or sleepy-time strain, we typically go for an “indica” or “in da couch” as some of us say, which are just strains heavy in sedative terpenes. Each terpene has a unique chemical structure, and therefore, some terpenes are going to be better for sleep versus others. If you aren’t specifically interested in smoking, you could also get a product with added terpenes or add your own terpenes.

CBD – Cannabidiol has been shown to be effective for promoting better sleep patterns. In many research studies, high dosages (25mg-175+mgs) of CBD have shown to help participants fall to sleep, decrease cortisol levels (stress hormone), reduce anxiety, and improve sleep patterns. High dosages are shown to be nontoxic and well-tolerated.

CBN – When THC is oxidized, or exposed to excessive amounts of heat and light, it turns into CBN. CBN binds to the CB1 receptor and has about 10% of the psychoactivity that THC delta 9 has. Similar to CBD, the benefits of consuming CBN include improved sleep quality, pain relief, and anti-inflammation. Although there isn’t enough scientific data, it is thought that CBN’s sedative properties are due to its ability to work alongside other compounds in the cannabis plant like aromatic terpenes.

THC Delta 8 – Delta 8 is like Delta 9’s sedative counterpart. Delta-8 uniquely binds twice with cannabinoid receptors in the nervous system that play a role in sleep by calming down processes like breath, heart rate, and mental activity. So, it may be able to regulate your sleep cycle and help you experience a sense of calm that promotes rest.

THC Delta 9 – When there’s a lack of endocannabinoid signaling caused by sickness or illness, such as insomnia, increasing endocannabinoid signaling helps to bring balance to the system. This effect that comes from taking delta-9 THC may help to reduce stress levels and promote the release of dopamine and opioid-type biochemicals that are related to pain relief, relaxation, mood, and more. In many studies, delta 9 THC has been shown to increase sleep latency.

Myrcene – Rich with tranquilizing effects and positively abundant in a myriad of strains, myrcene offers sweet relief when winding down for the night. This terpene is ideal for individuals who are tense and wound-up, as it may be able to help you unwind and relax.

Caryophyllene – Caryophyllene is the only one out of hundreds that bind directly to the cannabinoid receptors found throughout the body. This potent terpene is thought to soothe inflammation, physical pain, and anxiety — a recipe for great sleep. This terpene may be suitable for someone who experiences racing thoughts at night due to stress and anxiety. It has a pungent, spicy, pepper-like aroma and is common in cannabis cultivars, as well as black pepper, cloves, and cinnamon.

Linalool – Linalool is responsible for helping ease anxiety and stress and boosting moods. If it’s your mental health that’s preventing you from falling asleep, it won’t hurt to try linalool to see if it works for you. Linalool has a floral aroma and is prevalent in lavender, sweet basil, clary sage, and mint. It’s also very common in cannabis.

Humulene – Humulene is a terpene commonly found in cannabis and its plant family cousin, hops. Humulene is also known as α-Caryophyllene due to its near-identical structure to β-Caryophyllene, which may lead to potentially similar relaxing effects in many cases, though Humulene is not able to interact with the Endocannabinoid receptors like β-Caryophyllene. However, it exhibits sedative/hypnotic effects and acts as a positive allosteric modulator of GABA receptors.

My suggestion when searching for a product is to base it around your needs, especially when it comes to flower. Search for the terpene profile you need and the cannabinoids that make the most sense. At Upstate CBD, we have tinctures specifically for day-time or night-time as well as strains with terpenes that promote relaxing, sedative, and anti-inflammatory benefits. Some strains I suggest for evening are Bubba Kush, Special Sauce, Sour Special Sauce, Legendary OG, and Peach Mint Kush.