Many people and companies claim that out of all the cannabinoids, CBN is the most effective for sleep support. Some people are even proclaiming it “the next Ambien.”
But does CBN live up to the hype?
Maybe. The studies investigating CBN are dubious, and they’ve shown mixed results. Some research suggests it can promote sleep and other forms of relaxation, while some studies say it does nothing.
However, anecdotal evidence shows that CBN may provide benefits — we cannot disregard the numerous people who swear by CBN as a sleep aid and use it as a melatonin supplement.
In this article, we’ll get to the bottom of the CBN question. What does science say about it? Can it actually help? How does it stack up to other cannabinoids?
What is CBN?
Cannabinol (CBN) is a cannabinoid that naturally occurs in the hemp plant.
Scientists discovered CBN nearly 100 years ago. However, it didn’t become really popular as a sleep aid until about 2018, after people realized that smoking aged THC flower produced a mellow, drowsier high than regular THC flower.
When THC degrades, it turns into CBN — this makes aged THC strains high in CBN. This fact led many people to believe that CBN, specifically, has sleep-supporting properties.
Does CBN Help You Sleep? What Research Says
Companies heavily market CBN as a sleep aid because they claim it induces drowsiness.
However, what very few companies will say is that the scientific evidence backing CBN’s effects is fairly inconclusive.
The studies that do seem to be conclusive are independent studies sponsored by companies that produce CBN, so they’re biased. So we’ll only be looking at non-sponsored research.
One study from 1973 indicated that a midsize dosage of CBN could render effects similar to THC, but not as strong.
This study seems to indicate that CBN does indeed have sleep-supporting, physically relaxing effects as THC does.
However, other research is contradictory.
In another study, CBN in doses between 20 and 400mg did not elicit any mental or physical effects.
The same story is true for many other studies: some indicate that CBN has relaxing and sleep-supporting effects, while others indicate that it has very few or no effects at all.
In summary, research indicates that CBN may have sleep-supporting benefits — but there is no conclusive answer.
Anecdotal Evidence
Researchers haven’t conducted as much research on CBN compared to some cannabinoids. Most of the studies conducted are mostly from 30+ years ago, and most of them examine very small sample sizes.
That’s why it’s important to turn to anecdotal evidence — people’s experiences — for additional insight into how CBN works.
Anecdotal evidence says that CBN does have sleep-inducing effects, with users reporting feelings of drowsiness, relaxation, and sedation after taking it. Many people describe it as a weaker version of THC, with many of the same effects but only 25% as strong.
CBN users also say that it will create a mild head high. However, it’s a drowsier type of high than they get from THC.
However, reports of CBN usage aren’t all positive. Some users cite that it does very little for them unless combined with cannabinoids like THC and CBD.
In this case, they may just be feeling the THC or CBD, with the CBN having minimal or no effect.
Given the conflicting scientific and anecdotal evidence, we can infer that CBN may work very well for some, but not for others — it’s an individual thing. So it’s not a proven sleep support supplement, but it helps some people achieve better quality sleep.
How CBN Works
In addition to knowing if CBN works and how it makes you feel, it’s worth examining how it works in your body.
Scientific knowledge of CBN’s action in the body is limited, however, we do know that it interacts with the body’s endocannabinoid system (ECS).
The ECS is a transmitter system that’s responsible for regulating almost every vital function in your body, including the sleep-wake cycle.
There are two kinds of receptors in the ECS: CB1, which is responsible for regulating how cannabinoids act on your mind, and CB2, which is responsible for regulating the physical effects of cannabinoids.
Research has proven that CBN activates both the CB1 and CB2 receptors, thereby rendering mental relaxation and a mild head high, as well as physical relaxation.
So CBN’s observed effects are scientifically plausible, as it interacts with the ECS just as other cannabinoids derived from do. Scientists are just unsure of how exactly this interaction takes place, and whether it predictably renders effects and benefits.
Potential Benefits of CBN
Given the mixed scientific evidence, the benefits of CBN aren’t conclusive. However, anecdotal evidence suggests CBN may have many potential benefits:
- CBN supports sleep — Studies on mice indicate CBN may be able to prolong sleeping time. However, as we’ve covered, this evidence has been contradicted. But when paired with the anecdotal evidence supporting CBN’s sedative effects, it’s not hard to see why so many people use CBN as a natural sleep supplement.
- CBN provides a natural alternative to melatonin — Many people prefer CBN to melatonin because it, when dosed correctly, doesn’t cause feelings of drowsiness when they wake up the next morning. Additionally, it’s non-habit forming, as melatonin can be.
- CBN promotes a healthy inflammatory and pain response — As with the findings on sleeping time, studies on rodents suggest CBN has anti-inflammatory potential. Many people use CBN for pain and inflammation, often combining it with THC for the best results.
- CBN promotes mental relaxation — CBN’s benefits for sleep are said to be mainly due to its ability to promote deep mental relaxation. For this reason, many people also find CBN useful for stress and anxiety.
- CBN can enhance the effects of THC — A study on CBN done in 1975 showed that a combination of CBN and THC will render a greater psychoactive effect than THC alone. People generally describe the effects of THC and CBN as a drowsier, calmer version of the usual THC high.
Side Effects of Using CBN
As with CBN’s benefits, not much research has looked into CBN’s side effects. So we base most of our insight on anecdotal evidence.
Potential side effects of CBN include:
- Grogginess the morning after (if you take too much)
- Drowsiness
- Dizziness
CBN vs. THC for Sleep
From a research standpoint, delta 9 THC (or simply THC) is more proven as a sleep aid than CBN is.
Studies suggest THC may reduce the time it takes you to fall asleep, increase your total sleeping time, and decrease the number of times you wake up during sleep.
On the other hand, anecdotal evidence suggests CBN may render THC-like effects, but is only one-quarter as strong. Some people find that CBN is better than THC for sleep because it doesn’t make them feel groggy when they wake up the next morning.
Additionally, since CBN only causes mild psychoactive effects, people who don’t want to get high find it more enjoyable for sleep support.
THC is still the better option if you’re looking for something more guaranteed to work because CBN’s benefits aren’t as proven.
Ultimately, your choice of cannabinoid depends on how comfortable you feel trying something that hasn’t been proven.
CBN vs. CBD for Sleep
Like THC, CBD has quite a bit of research demonstrating its benefits for sleep. Studies show it may offer therapeutic support for insomnia, and other research indicates that it may increase sleep duration.
Additionally, CBD has a variety of potential benefits for inflammation, pain, and anxiety, which are major causes of sleep problems.
On the other hand, anecdotal evidence suggests CBN may have benefits for sleep, inflammation, and anxiety. But it isn’t as scientifically proven as CBD is.
The main difference between CBN and CBD is the effects. If you’re looking for overall mind and body balance, CBD is by far the best choice. But if you’re looking for psychoactive effects, CBN is better.
Is CBN an Alternative to Melatonin?
CBN may be a viable alternative to melatonin in some situations. Many people report that CBN works the same or better than melatonin supplements do, without the morning grogginess and potential dependency.
However, others who have tried CBN report that it did very little for them, and is by no means an alternative to bona fide sleep supplements.
These firsthand experiences are very much in line with the conflicting evidence about CBN’s sleep-supporting properties.
CBN is worth a try, and it may be able to replace or supplement melatonin for you. There’s little risk in trying it since it has very few side effects — just be sure to consult your doctor first if you’re on prescription medication for sleep or other problems.
What About Ambien?
Ambien (zolpidem) is a sedative drug used almost exclusively for insomnia, unlike melatonin, which people use for a variety of sleep problems. Ambien comes in two forms: immediate-release and extended-release.
Immediate-release Ambien helps you fall asleep, while the extended-release form helps you stay asleep.
Ambien has a variety of negative side effects, including:
- Daytime drowsiness, dizziness, and lightheadedness
- Tiredness
- Loss of coordination
- Stuffy nose
- Dry mouth
- Nose or throat irritation
- Nausea
- Constipation
- Diarrhea
- Upset stomach
- Muscle pain
- Headache
With so many side effects, it’s not hard to see why so many people have turned to CBN. However, CBN may not be able to replace the function of Ambien.
While some people claim CBN is far more powerful than Ambien and melatonin, others report that CBN didn’t render strong enough effects for them to stop using their sleep medication.
Again, this observation is in line with the evidence that says CBN doesn’t work the same for everyone.
So CBN is not a proven alternative to Ambien. However, you can use it to supplement Ambien — just make sure to do so under the guidance of your doctor.
How to Use CBN for Sleep
If you’re going to try CBN, here’s what you need to know about choosing products, dosage size, and dosage timing.
There are three main ways you can take CBN: edibles, capsules, and oil.
Here’s a bit about each:
CBN Edibles
Average Bioavailability: 10-20%
Starts Working In: 45 minutes to 1 hour
Dosage Information: Edibles (gummies, candy, etc.) offer a fixed-dose way to take CBN. Most CBN gummies contain 10-20mg per piece, so in most cases, you can either take a full gummy or half of one.
CBN Capsules
Average Bioavailability: 10-20%
Starts Working In: 45 minutes to 1 hour
Dosage Information: CBN capsules, like edibles, offer fixed dosing. The one downside is that capsules aren’t convenient for very small doses. Most capsules contain larger amounts of CBN than you’d want to take starting out, and you can’t exactly split one in half to take a smaller amount.
CBN Oil
Average Bioavailability: 20-30%
Starts Working In: 10 to 15 minutes
Dosage Information: CBN oil is taken sublingually, or under the tongue, not swallowed. Because of this, it works faster and is slightly stronger than other CBN products. Oil products also allow for very precise dosing.
Dosage
For sleep, we recommend starting with a medium-strength dose of CBN. You can calculate it using the following formula:
(0.3) x (your body weight in lbs.) = your nightly CBN dosage in mg.
Using a formula to calculate your dose, rather than starting at a specific number, allows you to ensure you’re taking enough CBN for it to work in your body.
As you go, you can increase or decrease this dosage depending on how it’s working for you.
Timing
When you take CBN will depend on the onset time of the product you use. For capsules or edibles, you’ll want to take CBN at least 1 hour before bed. For an oil, CBN will begin working in just 10-15 minutes.
If you find that the high from CBN keeps you awake, take it 2-3 hours before bed so that you’re experiencing the middle or end of the effects when it’s time to sleep. These effects will be more drowsy, whereas CBN’s initial effect may be a bit jarring.
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Why CBN Isn’t Working For You
We’ve already established that CBN may not work for some people — scientific and anecdotal suggests there is, indeed, a variability.
However, there are a few other reasons you may not see good results with CBN (at least not right away):
- Tolerance — If you are a frequent THC user, you may have built up a tolerance to psychoactive substances that prevents CBN from rendering its effects. In this case, take a tolerance break from all cannabinoids, and then begin using CBN.
- Dosage — Depending on a variety of factors, you may need more CBN than most people do. As a result, your first dosage may not work well. If this happens to you, keep gradually adjusting your dose until you see results.
- Timing — For some people, CBN’s psychoactive effects are energizing, rather than tiring. In this case, consider using a smaller amount of CBN or taking it sooner.
Conclusion: Can CBN Help You Sleep?
Research on CBN is a bit patchy. Some studies show it can promote restful sleep, while others seem to suggest CBN does nothing at all.
When accounting for anecdotal evidence, the answer is likely somewhere in the middle: CBN can help some people achieve the best sleep they’ve ever had, while for others, it does very little.
CBN has few negative side effects and does not cause dependency, so it’s worth a try. If it doesn’t work, you can always opt for something stronger, such as delta 8 THC.
CBN For Sleep: Frequently Asked Questions
Here are some questions customers frequently ask us about using CBN for sleep.
Does CBN actually help with sleep?
Some people find that CBN helps them fall asleep faster, stay asleep longer, and wake up refreshed. Research on it is mixed, with some studies indicating it has potential benefits for sleep and inflammation.
Is CBN better than CBD for sleep?
In some situations, CBN is better than CBD for sleep. Unlike CBD, CBN has psychoactive effects, and some users report it induces more powerful feelings of drowsiness than CBD does. However, CBD has more total benefits and promotes full-body balance. In the end, neither cannabinoid is all-around better or worse for sleep.
How much CBN should I take to sleep?
When taking CBN for sleep, we recommend starting with a medium-strength dosage. You can calculate it using this formula:
(0.3) x (your body weight in lbs.) = your nightly CBN dosage in mg.
Is CBN better than melatonin?
Some people find CBN has the same benefits as melatonin without many of the drawbacks. Unlike melatonin, CBN is not habit-forming and does not typically cause drowsiness the following day. However, others find that they still need melatonin to achieve restful sleep.
