Photo credit: Prostock-studio
Dr. Pepper Hernandez ND, Ph.D., CTC, CNHP in ECS and Naturopathic Medicine, is a cannabis therapy consultant, founder and education director of the Cannabis Holistic Institute.
As a holistic health practitioner and naturopath, I always advocate for natural, sustainable solutions to support deep, restorative sleep. Two powerful tools in the natural medicine toolkit for better sleep are cannabis and magnesium—both of which can calm the nervous system, reduce stress, and help regulate sleep cycles. But how do we use them effectively? Let’s explore how cannabis and the right type of magnesium can work together to enhance sleep quality naturally.
How Cannabis Supports Sleep
Cannabis interacts with the endocannabinoid system, which plays a crucial role in sleep regulation, stress management, and relaxation. Two primary cannabinoids, THC and CBD, have distinct effects on sleep:
THC for Sleep Induction
- Helps people fall asleep faster by reducing sleep latency.
- Induces sedation and relaxation, making it useful for insomnia.
- Higher doses can lead to grogginess the next day, so proper dosing is key.
- Best used for chronic pain, stress, and PTSD-related sleep disturbances.
CBD for Sleep Quality
- Regulates sleep cycles and helps achieve longer, more restful sleep.
- Reduces anxiety and stress, common causes of insomnia.
- Supports deep REM sleep without excessive grogginess.
- Best for individuals with racing thoughts, nervous system imbalances, or inflammation.
Key Terpenes and Cannabinoids for Sleep
In addition to THC and CBD, specific terpenes and minor cannabinoids enhance cannabis’s sleep-promoting effects:
Best Terpenes for Sleep:
- Myrcene: Known for its sedative properties and muscle-relaxing effects.
- Linalool: Promotes relaxation and stress relief, similar to lavender.
- Caryophyllene: Helps ease anxiety and pain, supporting deeper sleep.
- Terpinolene: Encourages drowsiness and relaxation.
Beneficial Cannabinoids:
- CBN: A mildly psychoactive compound with strong sedative effects.
- CBC: Supports mood regulation and relaxation.
- THCa: Non-psychoactive but beneficial for inflammation-related sleep disturbances.
Best Cannabis Strains for Sleep
- Indica-dominant strains (Granddaddy Purple, Northern Lights) provide deep relaxation and body sedation.
- High-CBD strains ( ACDC, Harlequin) calm the nervous system without psychoactive effects.
- Balanced THC:CBD ratios 1:1 (Cannatonic, Pennywise) offer relaxation while maintaining mental clarity.
Best Methods of Using Cannabis for Sleep
- Tinctures and Oils: Quick absorption under the tongue; best for systemic relaxation.
- Edibles: Longer-lasting effects but require proper dosing.
- Capsules: Great for precise dosing and sustained sleep support.
- Topicals and Transdermal Patches: Beneficial for pain-related sleep issues.
The Role of Magnesium in Sleep
Magnesium is an essential mineral that relaxes muscles, calms the nervous system, and regulates melatonin production, the hormone responsible for sleep cycles. However, not all magnesium supplements are equal—some forms work better for sleep than others.
Best Types of Magnesium for Sleep
- Magnesium Glycinate–Best for relaxation and anxiety reduction.
- Magnesium L-Threonate–Supports brain function and cognitive relaxation.
- Magnesium Taurate–Helps regulate stress hormones and blood pressure.
- Magnesium Malate–Ideal for individuals with fibromyalgia or chronic pain.
- Magnesium Chloride (Topical)–Absorbed through the skin, great for muscle relaxation.
How to Use Magnesium with Cannabis for Better Sleep
- Take magnesium 30-60 minutes before bed to promote relaxation.
- Use cannabis 1-2 hours before sleep (edibles) or 30 minutes before (tinctures).
- Combine with other sleep-enhancing herbs like valerian root, passionflower, and chamomile.
- Create a nightly ritual—dim the lights, avoid screens, and take deep breaths before bed.
Essential Oils for Sleep Enhancement
- Lavender: Calms the mind and body.
- Roman Chamomile: Reduces stress and tension.
- Sandalwood: Grounds emotions and promotes deeper sleep.
- Cedarwood: Encourages melatonin production.
Holistic Lifestyle Tips for Optimal Sleep
- Maintain a regular sleep schedule–Go to bed and wake up at the same time daily.
- Limit blue light exposure–Avoid screens at least one hour before sleep.
- Hydrate mindfully–Drink clean purified water, avoid caffeine late in the day and drink magnesium beverages in the evening.
- Practice mindfulness and breathwork–Helps reduce overactive thoughts before bed.
Cannabis and magnesium are two of nature’s most effective remedies for sleep disturbances. When used correctly, they work synergistically to calm the nervous system, reduce stress, and promote restorative sleep. Opt for organically grown, full-spectrum cannabis and the right type of magnesium to maximize benefits. With a holistic approach, consumers can create a sustainable sleep routine that supports both body and mind.
All information in this article is for educational purposes only. The information provided is derived from research gathered from external sources. Please check with your Cannabis Educated Primary Health Care Physician or Educated & Trained Cannabis Therapy Consultant before beginning any new diet or lifestyle change.
Leave a Reply