Best Terpenes for Sleep

If you are like so many people around the world who are finding it difficult to get a good night’s sleep – whether it be falling asleep, staying asleep or waking up well rested – then this article is for you.

Sleep issues can be tricky to deal with since there can be so many root causes. Stress, bad sleeping schedules, bad dietary choices, and bad lifestyle choices are among the most common factors for poor sleep.

However, terpenes can potentially act as a sleep aid due to the relaxing effect they can have on your body.

Here’s everything you need to know about terpenes and how they can help you get better sleep.

What are Terpenes?

Terpenes are naturally occurring compounds found in cannabis, responsible for the plant’s distinct aromas, flavors, and effects. These organic compounds play a crucial role in the plant’s interaction with its environment, such as attracting pollinators or repelling predators. 

In cannabis, terpenes contribute significantly to its unique therapeutic properties. Common cannabis terpenes include limonene, pinene, and myrcene, each offering distinct benefits. For instance, limonene provides uplifting and stress-relieving effects, while myrcene is known for its sedative properties. 

Terpenes are increasingly studied for their potential health benefits, including anti-inflammatory, antibacterial, and antifungal properties. This makes them a focal point in both medical cannabis research and recreational use, enhancing the overall experience and potential therapeutic outcomes.

Learning about strains and their respective effects can help you choose cannabis strains or products that are more suited to your particular sleep needs.

The Best Terpenes for Sleep

While many terpenes can help improve sleep quality, some stand out as particularly effective. Here are the best terpenes for sleep:

Myrcene

Myrcene is one of the most abundant terpenes found in cannabis, and it’s known for its sedative and muscle-relaxing effects. It has an earthy, musky aroma and is also found in high concentrations of hops and lemongrass.

• Sedative Effects: Myrcene has been shown to have strong sedative effects, making it ideal for those who struggle with falling asleep or staying asleep throughout the night.
• Muscle Relaxant: In addition to its sedative effects, myrcene also acts as a muscle relaxant, helping to ease tension and promote a sense of calm throughout the body.
• Pain Relief: Myrcene is also believed to have analgesic properties, potentially helping to reduce pain and inflammation, making it beneficial for those with chronic pain conditions.
  
  

Linalool

Linalool is a floral-scented terpene commonly found in lavender and some cannabis strains. It’s known for its calming and relaxing effects, making it a popular choice for those looking to improve their sleep quality.

• Reduces Anxiety and Depression Symptoms: Linalool has been shown to help reduce symptoms of anxiety and depression, which can often interfere with sleep. By promoting a sense of calm and relaxation, linalool can help you fall asleep more easily and stay asleep throughout the night.
• Found in Lavender: Lavender is one of the most well-known sources of linalool, and it’s often used in aromatherapy and other natural sleep aids for its calming effects.
• Anti-Inflammatory Properties: Linalool also possesses anti-inflammatory properties, which can help reduce inflammation and pain, contributing to an overall sense of well-being and further promoting restful sleep.
  
  

Caryophyllene

Caryophyllene is a spicy, peppery terpene that’s found in black pepper, cloves, and some cannabis strains. It’s known for its stress-reducing and pain-relieving effects, which can help improve sleep quality.

• Reduces Stress and Anxiety: Caryophyllene has been shown to help reduce stress and anxiety, which can often keep you up at night. By promoting a sense of calm and relaxation, caryophyllene can help you fall asleep more easily and wake up feeling more refreshed.
• Pain-relieving properties: In addition to its stress-reducing effects, caryophyllene also has pain-relieving properties. This can be particularly helpful for those who struggle with chronic pain or other conditions that make it difficult to sleep comfortably.
  
  

Terpinolene

Terpinolene is a lesser-known terpene that’s found in some cannabis strains, as well as in lilac and apples. It has a floral, woody aroma and is known for its sedative effects.

• Sedative effects: Like myrcene, terpinolene has been shown to have strong sedative effects, making it a good choice for those who struggle with insomnia or other sleep disorders.
• Found in lilac and apples: Terpinolene is found in high concentrations in lilac and apples, which are often used in natural sleep aids for their calming and relaxing effects.
• Oxidation Effects: Terpinolene has been reported to affect antioxidant metabolism, leading to increased oxidative stress levels and higher mortality rates in human peripheral lymphocytes. It can downregulate Akt1 expression in K562 cells, reduce cell proliferation, and cause significant changes in ROS production, lipid peroxidation, mitochondrial potential, and antioxidant enzyme levels.
  
  

My Experience with Experimenting with Different Terpenes for Sleep

I’ve had sleep problems on and off for years, so I was excited to see if using terpenes would make a difference. After reading up on terpenes and trying different strains and products, I can tell you that, for me, terpenes definitely help me fall asleep faster and stay that way until morning.

For me, one of the first things I noticed when using terpene-rich strains was that I fell asleep more quickly than with other strains. Tossing and turning for hours while my mind raced with what I forgot to do that day, what I have to do tomorrow, and all the things I would rather be doing were part and parcel of my nocturnal experience. Yet, the myrcene and terpinolene-rich strains seemed to facilitate slipping into sleep more effortlessly.

But I did find myself sleeping for longer stretches and waking up feeling refreshed, unlike my normal sleep patterns, when I would wake up several times during the night and in the morning feeling groggy and unrefreshed.

Still, another gain was a reduction in my anxiety and stress. I often have problems with my mind spiraling out of control the moment my head hits the pillow, with racing thoughts and worry. But strains with higher levels of linalool and caryophyllene helped me to feel more relaxed and calm so I could let go of whatever stresses I had.

And finally, I had to discover the pain relief that terpenes provided. For someone with a chronic condition (I have chronic pain), finding a position to sleep comfortably in can be a problem. But with strains high in caryophyllene and other pain-relieving terpenes, I began to sleep more comfortably and get more rest.

Some of my favorite products for sleep include:

• Blue Cheese THCA Flower 1oz (28g): This strain helped me unwind and let go of the day’s stresses, making it easier to fall asleep.
• King Thunder Fuck THCA Flower 1oz (28g): The name is not a joke. When I really needed to knock myself out, this strain did the trick. It helped me fall into a deep, restful sleep.
• Presidential Og THCA Flower 1/4 (7g): This was my go-to strain for a perfect night’s sleep. It helped me relax, reduced pain and anxiety, and allowed me to wake up feeling refreshed and rejuvenated.
  
  

Overall, incorporating terpenes into my sleep routine has been a game-changer. If you’re struggling with sleep issues, I highly recommend giving them a try and seeing how they work for you.

Pros and Cons of Using Terpenes for Sleep

When considering using terpenes to improve your sleep, it’s important to weigh the potential benefits and drawbacks. While terpenes offer a natural way to target specific sleep issues, their effects can vary from person to person.

Pros

• Natural Sleep Aid: Terpenes offers a natural alternative to prescription sleep medications, which often come with unwanted side effects.
• Targeted Relief: By choosing terpenes that address specific sleep issues like anxiety or pain, you can tailor your approach to your individual needs.
• Entourage Effect: When combined with other cannabis compounds such as CBD and THC, terpenes can enhance therapeutic benefits through the entourage effect.
  
  

Cons

• Individual Variability: The effects of terpenes can vary widely from person to person, making it challenging to find the right combination for specific needs.
• Potential Side Effects: Some people may experience grogginess or other unwanted side effects, especially with high doses or when combined with other sleep aids.
• Lack of Regulation: Regulation and standardization of terpenes are still lacking in many areas, making it essential to choose reputable sources and conduct thorough research before purchasing.
• Quality and Potency Variability: The quality and potency of terpene products can vary widely, emphasizing the need for careful selection and research into reputable sources.
  
  

How to Use Terpenes for Better Sleep

Unlike melatonin and traditional sleep medicine, it’s important to use terpenes correctly to guarantee their effectiveness.

Choose the Right Terpene Profile

When selecting cannabis strains or products to help with sleep, look for those high in myrcene, linalool, caryophyllene, and terpinolene. These terpenes have shown the most promise in promoting relaxation, reducing anxiety, and improving sleep quality.

Myrcene, in particular, is known for its sedative effects and is often found in indica strains associated with relaxation and sleep. Linalool, found in lavender, has calming properties that can help ease stress and promote restful sleep.

Caryophyllene and terpinolene also have sedative and anxiety-reducing effects that can contribute to a better night’s sleep. Experiment with different strains and products to find the terpene profile that works best for you.

Use Terpenes in Conjunction with Cannabinoids

While terpenes can be effective on their own, they work best when combined with other compounds found in cannabis, particularly cannabinoids like CBD and CBN.

Studies have shown that CBD can help improve sleep quality and duration, while CBN has sedative properties that can promote relaxation and drowsiness.

When used together, terpenes and cannabinoids can create an entourage effect, enhancing each other’s therapeutic benefits. This synergistic relationship can lead to more effective relief from sleep issues like insomnia, restlessness, and waking up frequently at night.

Consider using full-spectrum or broad-spectrum cannabis products that contain a range of terpenes and cannabinoids for maximum benefit.

Find Your Optimal Dosage

As with any sleep aid, finding the right dosage of terpenes is key to getting the desired effects without experiencing unwanted side effects like grogginess or drowsiness the next day.

Start with a low dose and gradually increase until you find the amount that works best for you. This may take some trial and error, so be patient and keep track of your dosage and its effects.

Keep in mind that individual factors like body weight, metabolism, and tolerance can affect how you respond to terpenes. What works for one person may not work for another, so it’s important to listen to your body and adjust accordingly.

If you’re new to using terpenes for sleep, consider starting with a low-dose product like a tincture or edible before moving on to more potent options like concentrates or vape cartridges. This can help you gauge your tolerance and avoid taking too much too soon.

Are Terpenes a Safe and Effective Sleep Aid?

Terpenes show promise as a natural sleep aid, with certain terpenes demonstrating the ability to improve sleep quality and duration. 

While terpenes are generally considered safe, it’s important to consult with a healthcare professional before using them as a sleep aid, especially if you have any underlying health conditions or are taking medications. Terpenes may interact with certain medications or cause side effects in some individuals.

Final Thoughts on the Best Terpenes for Sleep

Terpenes are a natural and promising solution for better sleep. Found in cannabis strains and other plants, these compounds help promote relaxation, reduce anxiety, and improve sleep quality. They work even better when combined with cannabinoids like CBD and CBN, offering a holistic approach to tackling sleep issues.

Finding the right combination of terpenes and dosage might take some personal experimentation. Start low and adjust until you find what works best for you. And, as always, consult with a healthcare professional, especially if you have any health conditions or are on medication.

Ready to experience the benefits of terpenes for yourself? Visit 21 Cannabis to explore our range of terpene-rich products and discover how we can help you achieve the serene sleep you deserve. Shop now and start sleeping better tonight.

Studies Used for this Article:

• ncbi.nlm.nih.gov/pmc/articles/PMC8326332/
• fundacion-canna.es/en/anti-inflammatory-anti-nociceptive-properties-v-myrcene
• ncbi.nlm.nih.gov/pmc/articles/PMC9886818/
• sciencedaily.com/releases/2018/10/181023085648.htm
• sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/caryophyllene
• ncbi.nlm.nih.gov/pmc/articles/PMC7692661/
• sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/terpinolene
• ncbi.nlm.nih.gov/pmc/articles/PMC8581757/