Does CBN Make You Sleepy?

Does CBN Make You Sleepy?

Yes, CBN (cannabinol) is known for its sedative properties and is often used as a natural sleep aid. While research is still emerging, many users report feeling relaxed, drowsy, or ready for bed after taking CBN, especially in gummy or oil form. It appears to work best when combined with other calming ingredients like CBD or specific terpenes (such as myrcene or linalool) that support relaxation. Though not psychoactive like THC, CBN may promote sleep by gently calming the nervous system, making it a popular option for people struggling with insomnia, anxiety, or disrupted sleep cycles.

What is CBN?

CBN, or cannabinol, is a naturally occurring compound found in the cannabis plant, known as a minor cannabinoid. Unlike THC, it is not strongly psychoactive, meaning it won’t get you high, but it does have unique therapeutic properties—most notably its potential to support better sleep. CBN is created when THC ages and oxidizes, which is why it’s often found in older cannabis. Early studies and anecdotal evidence suggest that CBN may promote relaxation, help with sleep onset, and support overall wellness. As interest in cannabis-based wellness products grows, CBN is gaining attention for its calming effects and is now commonly available in products like gummies, oils, and capsules. 

Read More: What is CBN?.

How Does CBN Affect Sleep?

Early research and anecdotal reports suggest that CBN may promote relaxation and help reduce sleep disturbances, especially when taken in the form of oils, capsules, or gummies. While scientific data is still limited, many individuals use CBN as part of their evening routine to support falling asleep faster and staying asleep longer. This article outlines how CBN interacts with the body to influence sleep and what current findings suggest about its effectiveness.

The Endocannabinoid System

The key to understanding CBN’s effects on sleep lies in the endocannabinoid system (ECS). This system exists throughout the body and helps regulate essential functions like sleep, mood, appetite, pain, and immune response. It consists of naturally occurring compounds (endocannabinoids), enzymes, and two main types of receptors – CB1, mostly found in the brain and central nervous system, and CB2, mostly located in immune tissues.

CBN interacts with the ECS by binding mildly to CB1 receptors. While it doesn’t bind as strongly as THC (which causes a psychoactive effect), this gentle interaction may still influence sleep patterns. CBN appears to enhance the ECS’s ability to maintain balance, or homeostasis, which is especially helpful in calming the nervous system before bed. In other words, CBN may help prepare your body for rest by encouraging natural relaxation processes that promote sleep readiness.

Learn More: How does CBN work in the body

Relaxation and Sedation

CBN is widely known for its sedative-like effects, although they are not as powerful as pharmaceutical sleep aids. Many users report feeling physically relaxed and mentally calm shortly after taking CBN, especially when combined with a quiet bedtime routine. This relaxed state may make it easier to fall asleep more quickly, particularly for people dealing with stress, anxiety, or racing thoughts.

Additionally, CBN may work even better when combined with other natural ingredients. For example, CBN and CBD together can have a synergistic effect, promoting both relaxation and reduced inflammation. Some products also blend CBN with melatonin, chamomile, or lavender to create a multi-ingredient formula designed specifically for nighttime use. These combinations are often more effective than CBN alone, providing a well-rounded approach to winding down.

Deep Sleep and Sleep Quality

One of the most exciting areas of research around CBN is its potential to improve sleep quality, not just help you fall asleep. While evidence is still limited, some studies and user testimonials suggest that CBN may help people reach and maintain deeper stages of sleep, particularly slow-wave sleep (deep sleep) and REM (rapid eye movement) sleep, both of which are vital for recovery and brain function.

Unlike THC, which can disrupt REM sleep and lead to grogginess the next day, CBN seems to support a more natural sleep cycle without significant side effects. This is especially appealing to those who want better sleep without the “hangover” effect that comes with many over-the-counter or prescription sleep medications.

It’s also worth noting that better sleep quality isn’t just about staying asleep longer, it’s about how restorative your sleep is. People using CBN often say they wake up feeling more refreshed, with fewer overnight awakenings and less tossing and turning.

Scientific Research on CBN and Sleep

A double‑blind, randomized, placebo‑controlled trial evaluated the effects of 20 mg CBN, with and without added CBD, on sleep quality in adults aged 18–55 who reported poor sleep. Over seven consecutive nights, participants were assigned to one of five groups: placebo; 20 mg CBN alone; or 20 mg CBN combined with 10, 20, or 100 mg of CBD.

Outcomes Measured

• Primary endpoint: self-rated sleep quality
• Secondary endpoints:
  • Number of nighttime awakenings
  • Overall sleep disturbance
  • Sleep onset latency
  • Wake-after-sleep-onset (WASO)
  • Daytime fatigue

Key Findings

• Sleep quality: CBN alone showed a positive trend versus placebo (odds ratio 2.26), but this did not reach statistical significance (p = 0.082) .
• Awakenings: Participants taking 20 mg CBN experienced a statistically significant decrease in the number of awakenings compared to placebo (p = 0.025).
• Overall sleep disturbance: There was a significant reduction in sleep disturbances with CBN alone (p = 0.023).
• Sleep initiation, WASO, daytime fatigue: No significant differences were observed in sleep onset latency, WASO, or next-day fatigue (all p > 0.05).
• Addition of CBD: Combining CBN with CBD (in any ratio tested) did not enhance sleep benefits beyond what was seen with CBN alone

Potential Side Effects of CBN for Sleep

Allergic Reactions
Though uncommon, some individuals may have allergies to cannabinoids or other ingredients in CBN products.

Mild Drowsiness or Grogginess
Some users may feel slightly groggy or sleepy the next day, especially if taking higher doses, although CBN is generally considered less sedating than prescription sleep aids.

Dry Mouth
Like many cannabinoids, CBN can cause a temporary dry mouth sensation (also called “cottonmouth”).

Dizziness or Lightheadedness
In rare cases, especially at higher doses, some people might experience mild dizziness.

Digestive Discomfort
Occasionally, users report minor stomach upset or nausea, typically when ingesting CBN in edible form.

Drug Interactions
CBN may interact with certain medications metabolized by the liver’s cytochrome P450 enzyme system, potentially altering their effects. Always consult a healthcare provider if you take prescription drugs.

Learn More: Side effects of CBN

How to Use CBN for Sleep

1. Choose the Right Product Type

CBN is available in several forms, and the best option depends on personal preference and how quickly you want it to work:

• CBN Gummies – Great for taste and long-lasting effects. Best taken 1 hour before bed.
• CBN Oil/Tinctures – Fast-acting when taken sublingually (under the tongue). Ideal for precise dosing.
• Capsules/Softgels – Convenient and tasteless, with effects similar to gummies.
• CBN + CBD or Melatonin Blends – Often found in nighttime formulas for enhanced sleep support.

2. Start with a Low Dose

A good starting dose is typically 5–10 mg of CBN, especially if you’re new to cannabinoids. If the product also contains CBD or melatonin, start even lower and assess how you feel.

• Low dose: 5–10 mg
• Moderate dose: 15–20 mg
• Higher dose (experienced users): 25–30 mg

It’s best to start low and go slow, increasing only if needed.

Read More: CBN dose for sleep

3. Take It 30–60 Minutes Before Bed

CBN usually takes 30 to 90 minutes to take effect, depending on the form.

• Gummies/capsules: 60–90 minutes
• Tinctures/oils (sublingual): 20–45 minutes

Take your dose during your wind-down routine, not when you’re already in bed.

4. Create a Sleep-Friendly Environment

CBN works best when combined with good sleep hygiene, such as:

• Keeping the room cool and dark
• Avoiding screens before bed
• Following a consistent sleep schedule
• Limiting caffeine and alcohol in the evening

5. Monitor Your Sleep and Adjust If Needed

Everyone reacts differently. Track how you feel the next morning:

• Did you fall asleep faster?
• Wake up less often?
• Feel refreshed or groggy?

If needed, gradually increase the dose by 5 mg every few nights until you find the most effective amount.

6. Talk to a Healthcare Provider if You’re on Medications

CBN can interact with certain medications, especially those processed by the liver. If you have health conditions or are taking prescriptions, it’s best to get medical advice before regular use.

How Does CBN Compare to Other Cannabinoids?

CBN vs CBD (Cannabidiol)

• CBN: Mildly sedating; often used for sleep. Works best when taken at night.
• CBD: Non-sedating; more widely used for anxiety, inflammation, and general wellness. Often used throughout the day.

Best for: CBN = Sleep; CBD = Stress and balance.

Read More: CBN vs CBD

CBN vs THC (Tetrahydrocannabinol)

• CBN: Non-intoxicating but mildly psychoactive at high doses. Sedating, without a strong “high.”
• THC: Strongly psychoactive; can cause euphoria, anxiety, or paranoia. May help with pain and sleep but affects REM sleep negatively.

Best for: CBN = Natural sleep aid; THC = Pain, appetite, and stronger effects (with legal considerations).

Read More: CBN vs THC

CBN vs CBG (Cannabigerol)

• CBN: Known for calming and sleep-supportive effects.
• CBG: Non-sedating; associated with focus, neuroprotection, and digestive health. Often used during the day.

Best for: CBN = Nighttime calm; CBG = Mental clarity and gut health.

Read More: CBN vs CBG

CBN vs Delta-8 THC

• CBN: Non-intoxicating; used to relax without feeling “high.”
• Delta-8: Mildly psychoactive; provides a lighter “high” than regular THC. May aid sleep, but more euphoric.

Best for: CBN = Pure relaxation; Delta-8 = Milder THC-like experience.

FAQ

Conclusion

CBN stands out among cannabinoids for its calming and sleep-promoting effects, making it a popular option for people seeking a natural solution to nighttime restlessness. While it shares some similarities with cannabinoids like CBD and THC, CBN’s unique ability to support relaxation without strong psychoactive effects makes it especially suitable for sleep support. Each cannabinoid interacts with the body differently – CBD for daily balance, CBG for focus, and THC for pain and appetite. Understanding how CBN compares to these other compounds can help users choose the right product for their individual wellness goals. As research grows, CBN continues to show promise as part of a targeted cannabinoid routine—particularly when used thoughtfully and consistently as part of a healthy lifestyle.