Many people struggle with waking in the middle of the night and being unable to fall back asleep. Here’s what research and experts say about using cannabis for middle-of-the-night wakefulness, to help extend sleep and promote restful nights.

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Middle-of-the-night wakefulness—which is classified as waking after three or four hours of sleep and then struggling to return to rest—is a common issue for many adults, particularly as they age. Cannabis, especially indica-dominant strains and formulations, is often suggested as a tool for supporting sleep continuity, but individual response varies significantly. Indica varieties are typically recommended for sleep due to their sedating properties, as opposed to sativa strains that may promote alertness and energy—effects that are undesirable when trying to get back to sleep. Hybrids, depending on their composition, can also be unpredictable but you may hit on something that works for you, with a little trial and error. Many (many, many) studies have explored cannabis and cannabinoids for sleep. Recent findings suggest that low doses of THC may help reduce sleep latency and nighttime awakenings, but that higher doses or frequent use can disrupt sleep architecture and lead to tolerance, reducing effectiveness over time. In basic terms: A little THC can lead to zzz’s, but too much and you run the risk of needing more cannabis for the same desired effect.

Choosing a Product for Middle-of-the-Night Wakefulness

For those experimenting with cannabis for middle-of-the-night wakefulness, a “low and slow” approach remains best practice. Individuals are advised to approach with caution, employing these steps:

• Try cannabis before bedtime first to see if it helps extend sleep duration rather than relying solely on middle-of-the-night dosing. Edibles are popular but because they take at least an hour to take effect, they are less useful when you’re already awake at 3 a.m. Starting with no more than 5 mg of THC is wise. If that’s well tolerated but insufficient, 10 mg can be tried the next night.
• Consider tinctures or sublingual sprays because they take effect faster (often within 15 to 30 minutes). A single spray or dropper at a lower-than-recommended dose can help to gauge your sensitivity and how effective the solution is.
• Vaping an indica-dominant extract might work for some given its rapid onset. However, because THC sensitivity varies from person to person, even a single puff may prove too stimulating for certain individuals so caution.

Proceed With Caution: Tolerance, Grogginess and Other Risks

Recent evidence highlights the risk of morning grogginess or lethargy from middle-of-the-night cannabis use, as well as the potential for next-day cognitive impairment (particularly at higher doses). As already stated, heavy use can also lead to tolerance, reducing cannabis’s sleep-promoting effects over time and making it harder to achieve restful sleep without it. As with any sleep aid, especially one involving cannabinoids, it’s advisable to consult with a healthcare professional—particularly for those with underlying health conditions or those using other medications.