5 best terpenes for sleep

Terpenes are naturally occurring cannabis compounds that contribute to the plant’s distinct aromas and flavors, but they do much more than that. Some terpenes possess sleep-inducing, relaxing, and soothing properties. They interact with your body's natural systems to help you relax and sleep better. 

While present in indica and sativa strains, hybrids pack the widest variety of terpenes. If you're looking to improve your sleep, our terpene-rich hybrid Sleep Plus gummies offer a gentle 2 mg THC dose and sleep-promoting terpenes to ease you into a restful night.

What do terpenes do?

Terpenes work alongside cannabinoids such as tetrahydrocannabinol (THC) and cannabidiol (CBD) in a phenomenon known as the entourage effect.

The entourage effect refers to the synergistic interaction between cannabis compounds in which they enhance each other's effects. This synergy produces more balanced effects than any single compound.

Terpenes are good for:

• Reducing inflammation
• Easing stress and anxiety
• Protecting brain health
• Fighting free radicals
• Battling microbes
• Alleviating pain
• Enhancing cannabinoid uptake

Research points to certain terpenes mimicking the effects of cannabinoids and amplifying their activity. This offers clear evidence for the entourage effect and that terpenes increase the therapeutic benefits of cannabinoids. 

Experience the full potential of cannabis with our carefully crafted entourage effect gummies. They balance terpenes, THC, and CBD to maximize benefits while minimizing unwanted side effects. Our microdosed approach to cannabis allows you to enjoy subtle, controllable effects, perfect for those seeking gentle relief or enhancement without overwhelming psychoactivity.

Learn more about the therapeutic benefits of microdosing cannabis.

Do terpenes make you sleepy?

Certain cannabis terpenes promote sleepiness and improve sleep quality. They work through different mechanisms in the body and interact with neurotransmitters and receptors involved in sleep regulation. 

Here's how terpenes induce restful sleep:

• Some terpenes promote physical relaxation, so your body can unwind.
• They reduce anxiety and stress, calming your mind before bed.
• They decrease the time it takes to fall asleep.
• Certain terpenes increase your total sleep time.
• They improve overall sleep quality.
• Sleep-enhancing terpenes boost deep sleep stages, which are necessary for physical recovery.
• Some terpenes regulate sleep-wake cycles and improve sleep patterns.
• They alleviate pain that otherwise interferes with sleep.

How do terpenes interact with the body to promote sleep?

Terpenes interact with your body in many ways to produce their effects. Here are eight key mechanisms behind their soothing effects on the body.

1. Receptor interaction: Terpenes are like molecular keys that fit into specific receptor "locks" in your body. When they bind to a receptor, they trigger a cascade of effects to influence mood, pain perception, or inflammation. For example, limonene activates adenosine receptors, which might explain its anxiety-reducing effects.
2. GABA boost: Some terpenes enhance gamma-aminobutyric acid (GABA) activity. GABA is your body's natural chill-out chemical, so when boosted by terpenes, you feel more relaxed. This is why some cannabis strains are great for unwinding.
3. Neurotransmitter modulation: Terpenes influence your brain chemicals. For example, pinene increases acetylcholine levels to improve memory and alertness. Meanwhile, limonene boosts serotonin and dopamine and elevates your mood.
4. Cell permeability: Some terpenes make your cell membranes more permeable. They let more THC or CBD into your cells. It's part of why eating a mango before consuming cannabis might enhance the effects.
5. Anti-inflammatory action: Terpenes have anti-inflammatory properties. They reduce the production of inflammatory molecules in your body and soothe conditions such as arthritis or inflammatory bowel disease.
6. Antioxidant effects: Many terpenes are potent antioxidants. They neutralize harmful free radicals in your body, prevent cell damage, and slow aging processes.
7. Enzyme regulation: Terpenes affect your body’s enzymes. Limonene might inhibit an enzyme called CYP2C9, which could increase the duration of THC's effects.
8. Endocannabinoid system interaction: Terpenes influence your body's endocannabinoid system (ECS), a complex network of receptors and signals that regulates mood, sleep, and appetite. Some terpenes directly activate cannabinoid receptors, while others increase the levels of your body's natural endocannabinoids. This interaction with the ECS is a big part of how terpenes contribute to the overall effects of cannabis.

It’s the entourage effect all over again. One sleep-promoting terpene is great, but how does a combination of soothing compounds with mild sedative effects sound? 

Our THC gummies contain a carefully balanced blend of sleep-promoting terpenes and cannabinoids that work synergistically for optimal sleep support. Each gummy is infused with a mix of terpenes known for their sedative properties, alongside a gentle dose of THC and CBD. Their goal is to ease you into a restful sleep without overwhelming your system.

Order our Sleep Plus gummies and experience the power of nature's sleep aid in one delicious, convenient package.

“It's the only thing I have found that helps me sleep and stay asleep.”

—Tiffany W.

Top 5 terpenes that promote sleep

While many terpenes can affect sleep, five stand out for their potent sleep-promoting properties:

1. Myrcene
2. Linalool
3. Terpinolene
4. Caryophyllene
5. Nerolidol

Let's explore how each of these terpenes contributes to better sleep.

Myrcene promotes deep, sedative-like sleep

Myrcene is abundant in cannabis, hops, mangoes, lemongrass, thyme, and basil. It has powerful sleep-promoting properties; it eases you into a deep, restful slumber. Myrcene interacts with GABA receptors in the brain to enhance the effects of this calming neurotransmitter. This interaction reduces anxiety and promotes relaxation.

A 2021 overview on myrcene suggests that cannabis strains high in myrcene (over 0.5%) are often associated with the famous "couch-lock" effect, where users feel deeply relaxed and sedated. 

A 2002 study found that myrcene helped mice relax, reduced their movement, and extended their sleep time. At higher doses, it made mice sleep about two and a half times longer than normal. Myrcene also increases the permeability of the blood-brain barrier to enhance the effects of other sleep-promoting compounds such as CBD and THC.

Beyond its potent sleep-promoting and relaxing properties, myrcene boasts anti-inflammatory, analgesic, and antioxidant effects. This earthy, musky terpene is found in many indica-dominant hybrid strains such as OG Kush, Blue Dream, and Granddaddy Purple.

Linalool eases anxiety for better sleep

Linalool is commonly found in lavender and some cannabis strains. This floral-scented compound reduces anxiety and stress, which makes it easier to unwind and prepare for sleep. Don Santos, et. al. explain that linalool interacts with GABA receptors in the brain to promote relaxation and increase sleep duration and quality.

According to Chinese researchers with Shenyang Pharmaceutical University, when applied topically, linalool increases sleep rates and duration in mice and rats. It demonstrates higher bioavailability when administered through the Shenque acupoint. The researchers conclude that this is the most effective delivery method for promoting sleep. 

The next best thing is our low-dose cannabis gummies with a diverse profile of terpenes and cannabinoids. 

With our delicious treats, you don’t need to seek specific indica-dominant hybrids rich in linalool. You get a perfectly balanced blend of beneficial compounds conveniently packaged in our hemp-derived Relax Plus edibles. Each gummy contains 5 mg THC and 25 mg CBD to gently induce relaxation and improve sleep.

Terpinolene gently relaxes the mind and body

Terpinolene is found in cannabis and plants such as tea tree, nutmeg, and cumin. This floral compound is abundant in sativa-dominant hybrid strains such as Jack Herer, Ghost Train Haze, and Dutch Treat. Don’t let the energizing effects of sativas fool you—these strains offer a balance of relaxation and uplift that aids sleep improvement.

Terpinolene interacts with the central nervous system to calm the mind and ease muscle tension. This can reduce anxiety and stress, common culprits behind sleep issues. In research, this terpene demonstrates sleep-promoting effects in mice when inhaled. The compound's calming action occurs after absorption through the nasal passage, not just through smell, which indicates a direct interaction with the body.

If you’d like a safer alternative to smoking, you can experience terpinolene’s calming effects with our microdosed CBD sleep gummies and avoid the harshness of smoke inhalation. They allow you to enjoy the benefits in a controlled, smoke-free manner, giving more consistent and manageable results for relaxation and sleep improvement.

Caryophyllene reduces stress for peaceful rest

Caryophyllene has stress-reducing and anti-inflammatory properties, which can significantly improve sleep. This compound interacts with the body's endocannabinoid system, particularly the CB2 receptors, to alleviate anxiety and promote a sense of calm. 

Italian researchers reveal this indirect benefit of caryophyllene on sleep. Through CB2, this terpene reduces stress and promotes relaxation, alleviating the uncomfortable symptoms of anxiety and depression. These mental health issues are often linked to and worsen sleep disturbances. The researchers also mention caryophyllene's anti-inflammatory properties that alleviate sleep-interfering physical discomfort.

Caryophyllene is commonly found in indica and indica-dominant hybrid cannabis strains, including OG Kush, GSC (formerly Girl Scout Cookies), and Bubba Kush. It's also present in other plants, notably black pepper and cloves. 

Nerolidol soothes you into a gentle slumber

Nerolidol is one of the most sedative terpenes found in cannabis. Chan, et. al. posit that it enhances sleep quality by promoting relaxation and reducing anxiety. Its calming influence on the central nervous system makes it a viable aid for improving sleep.

In a 2016 study on mice, nerolidol enhances sleep quality by modulating the GABAergic system, which increases the activity of gamma-aminobutyric acid (GABA). This modulation leads to reduced neural excitability, promoting relaxation and making it easier to fall asleep.

Nerolidol has also shown anti-inflammatory and antioxidant effects, which could indirectly benefit sleep quality. It’s commonly found in indica-dominant cannabis strains such as Skywalker OG and Jack Herer. 

You can also find this fragrant compound in our Bliss edibles. These delicious melon gummies combine the calming effects of nerolidol and other terpenes with soothing CBD and THC (at microdoses, 5 mg of each per serving) for a perfect way to unwind. 

“These are the best, they work so well, taste great, and make me feel so relaxed. Thanks, nama.”

—Alli

What terpenes are great for relaxation without sedation?

If you're seeking deep relaxation without feeling drowsy, look for cannabis strains with terpenes that offer calming effects minus sedation. They help you unwind while keeping you alert and balanced. 

Here are some top soothing terpenes:

• Pinene: Known for its refreshing scent and ability to promote mental clarity. It helps you stay calm and focused.
• Limonene: Uplifting and mood-enhancing, limonene provides gentle relaxation while keeping you energized.
• Ocimene: With its sweet, floral aroma, ocimene offers a soothing effect without making you feel sleepy.
• Humulene: Known for its anti-inflammatory properties, humulene promotes relaxation without sedation.

Do terpenes have side effects?

At higher doses, sleep-promoting terpenes may cause unwanted side effects. They range from mild to more severe and if you experience them after consuming a cannabis product rich in these mildly sedative terpenes, take a deep breath, sip some water, and move to a quiet, well-ventilated space.

Potential side effects of terpenes include:

• Dry mouth and throat
• Excessive drowsiness
• Dizziness or lightheadedness
• Headaches
• Nausea and vomiting
• Increased sedation or difficulty staying awake
• Impaired coordination
• Cognitive fog or confusion
• Increased anxiety or feelings of paranoia
• Respiratory discomfort or irritation
• Skin sensitivity or irritation

Use cannabis products in moderation to avoid unwanted effects. Microdosing is always the way to go if you want to enjoy synergistic benefits to the fullest without psychoactive effects. 

Why is hybrid weed better for sleep?

Hybrid cannabis strains produce balanced effects, which aid restful sleep. Unlike pure indicas or sativas, hybrids combine the best of both worlds by inheriting a unique blend of terpenes from each parent strain. This creates a richer and more diverse terpene profile and offers a wider range of benefits. 

Israeli researchers found that a typical hybrid strain packs a tasty punch with around 5 to 15 different terpenes present at high enough levels to impact the aroma, flavor, and user experience. Out of 108 different cannabis chemotypes (strains) analyzed, they identified a maximum of 58 different terpenes across all samples, with the most abundant ones being caryophyllene, myrcene, pinene, limonene, and humulene. 

The complex terpene combinations in hybrids promote a calm, restful state while still allowing a smooth transition into sleep. You can experience relaxation without the heavy sedation of pure indicas or overly stimulating effects of pure sativas. 

In our liquid THC drops, we capture the rich array of terpenes found in hybrids and create a product that promotes relaxation without overwhelming sedation. Try our Buzz Drops™, infused with just 2.5 mg of THC and CBD per full dropper. Perfect for adding to your favorite drink, they offer a subtle, smooth experience that lets you enjoy the benefits of hybrid terpenes in a refreshing way.

Indulge in delicious hybrid gummies and beverages that transport your senses through the nuanced terpene landscape of the finest indica-sativa fusions. Order your edibles from nama™ and discover pure delight for both your mind and your taste buds.

Resources

LaVigne, J. E., Hecksel, R., Keresztes, A., & Streicher, J. M. (2021). Cannabis sativa terpenes are cannabimimetic and selectively enhance cannabinoid activity. Scientific Reports, 11(1), 1-15. https://doi.org/10.1038/s41598-021-87740-8

Surendran, S., Qassadi, F., Surendran, G., Lilley, D., & Heinrich, M. (2021). Myrcene—What Are the Potential Health Benefits of This Flavouring and Aroma Agent? Frontiers in Nutrition, 8. https://doi.org/10.3389/fnut.2021.699666

do Vale TG, Furtado EC, Santos JG Jr, Viana GS. Central effects of citral, myrcene and limonene, constituents of essential oil chemotypes from Lippia alba (Mill.) n.e. Brown. Phytomedicine. 2002 Dec;9(8):709-14. doi: 10.1078/094471102321621304. PMID: 12587690.

S. Maia, J. G., Fontes-Júnior, E. A., & Maia, S. F. (2022). Linalool as a Therapeutic and Medicinal Tool in Depression Treatment: A Review. Current Neuropharmacology, 20(6), 1073-1092. https://doi.org/10.2174/1570159X19666210920094504

Xu, L., Li, X., Zhang, Y., Ding, M., Sun, B., Su, G., & Zhao, Y. (2021). The effects of linalool acupoint application therapy on sleep regulation. RSC Advances, 11(11), 5896-5902. https://doi.org/10.1039/d0ra09751a

Ito K, Ito M. The sedative effect of inhaled terpinolene in mice and its structure-activity relationships. J Nat Med. 2013 Oct;67(4):833-7. doi: 10.1007/s11418-012-0732-1. Epub 2013 Jan 22. PMID: 23339024.

Ricardi, C., Barachini, S., Consoli, G., Marazziti, D., Polini, B., & Chiellini, G. (2024). Beta-Caryophyllene, a Cannabinoid Receptor Type 2 Selective Agonist, in Emotional and Cognitive Disorders. International Journal of Molecular Sciences, 25(6). https://doi.org/10.3390/ijms25063203

Chan, K., Teng-Hern Tan, L., Chan, G., Lee, H., & Goh, H. (2016). Nerolidol: A Sesquiterpene Alcohol with Multi-Faceted Pharmacological and Biological Activities. Molecules, 21(5). https://doi.org/10.3390/molecules21050529

Goel, R. K., Kaur, D., & Pahwa, P. (2016). Assessment of anxiolytic effect of nerolidol in mice. Indian Journal of Pharmacology, 48(4), 450-452. https://doi.org/10.4103/0253-7613.186188

Hanuš, L. O., & Hod, Y. (2020). Terpenes/Terpenoids in Cannabis: Are They Important? Medical Cannabis and Cannabinoids, 3(1), 25-60. https://doi.org/10.1159/000509733

Further reading

What are the benefits of hybrid strains?

Can you get high with hybrid weed?

Does hybrid weed make you sleepy?

What is hybrid weed good for?

How does hybrid cannabis lower inflammation?

Do terpenes contribute to the euphoric effects of THC?

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