A good night’s sleep is critical to maintain physiological and psychological well-being. Extreme changes in routine, along with personal and professional anxiety cause disruptions in our sleeping patterns. The UK healthcare charity Nuffield Health surveyed 8,000 adults in the 2023 ‘Healthier Nation Index’ and found out that poor sleep is a vital issue in the country.

To help with their restlessness, most people try to improve their sleep cycles using different regimes. These include exercising, meditation, limiting screen time before going to bed, taking a bath at night, and following a strict bedtime routine. Nevertheless, some people don’t benefit much from these attempts, which is why the market for sleep aids is rapidly growing.

If you’re struggling with sleep problems and are looking for new products to manage your sleep cycle, you might have heard about the benefits of cannabinol, or CBN, in promoting sleep. 

Producers of sleep aids containing CBN claim that cannabinol can help improve sleepiness and reduce sleep disturbances. Aged cannabis products contain higher levels of CBN which can lead to feelings of drowsiness in individuals. However, more research is needed to authenticate these claims.

In this article, we are going to investigate and verify the claims but we need to start with the basics, like what exactly is CBN? And what role does it play in regulating our sleep cycle? Read on to find out. 

What is CBN?  

Before discussing the connection between CBN and sleep, let’s introduce ourselves to this compound.

Cannabinol, better known as, CBN, is among the group of chemicals known as cannabinoids found in the Cannabis sativa plant. However, unlike active compounds such as cannabidiol (CBD), CBN doesn’t naturally occur in cannabis. It is produced when the plant ages and its well-known psychoactive cannabinoid, tetrahydrocannabinol (THC), breaks down.   

Cannabinol is considered the most sedative of all chemical compounds present in cannabis. This is because CBN contains more hydrogen and carbon as compared to other cannabinoids, and these molecules are well-known for their calming properties. 

Benefits of CBN

Research regarding the benefits of CBN is still ongoing and there are no conclusive uses for this cannabinoid. Nevertheless, preliminary studies have shown promising results, and scientists are optimistic that CBN might help deliver the following health benefits:

• Chronic pain management
• Improving appetite
• Boosting the immune system  
• Reducing chronic inflammation
• Mitigating the symptoms of attention-deficit/hyperactivity disorder (ADHD)  
• Reducing tumour growth  
• Managing the symptoms of glaucoma

Furthermore, researchers are investigating the health prospects of combining CBN with different compounds present in the cannabis plant. This may augment the health benefits of both compounds as opposed to the limited effects of just one. 

What is the Difference Between CBD (Cannabidiol) and CBN (Cannabinol)?

Both CBD and CBN are cannabinoids isolated from the cannabis plant. Surprisingly, CBN was the first cannabinoid extracted from the plant during research; however, CBD became the more widely studied chemical compound. 

CBD is well-known for its potential anti-microbial, anti-inflammatory, and anti-tumour properties. It is also widely available in the form of capsules, gummies, tinctures, and topicals to help manage various health problems such as chronic pain, anxiety, and poor appetite. Research also suggests that CBD can help improve sleep. 

Due to a lack of research, no products containing CBN have been approved by the Food and Drug Administration (FDA) for medicinal use. However, different forms of CBD and synthetic THC have been given the green signal for managing seizures, and post-chemotherapy symptoms such as nausea, vomiting, and loss of appetite.

Interactions with the Endocannabinoid System (ECS)

While CBD isn’t psychoactive, CBN is deemed to have minimal psychoactive effects. Both these compounds work by interacting with receptors present in the endocannabinoid system (ECS) – an inherent system of complex pathways in humans that helps regulate many functions including pain, appetite, and immune system functioning. 

There are two receptors in the endocannabinoid system: CB1 and CB2. Both receptors have different effects on bodily functions. CBD interacts with CB1 receptors and CBN has an affinity for CB2 receptors. CB1 receptors mainly influence psychological symptoms, such as anxiety, concentration, and alertness. On the other hand, CB2 receptors significantly influence pain management and sleeping patterns.  

What is the Difference Between THC and CBN?

As we’ve mentioned, CBN is derived from THC; however, there is a significant difference between the two compounds: psychoactive symptoms. 

While most people use THC as a recreational drug to get high, the same isn’t true for CBN. The latter isn’t intoxicating and has minimal psychoactive effects which are negligible to cause a high. And when we say minimal, we mean that the possibility of psychoactive effects is only for extremely large doses which is highly unlikely in any products containing CBN as a sleep aid. Hence, CBN can be consumed safely for its prospective medicinal benefits. 

How Can CBN Improve Sleep?

Manufacturers of CBN-infused sleep aids claim that CBN can help achieve deeper and longer sleep, especially during the REM dream phase. This is of particular significance since during the REM cycle the body repairs itself, the digestive system works more efficiently, and the brain creates and stores memories. 

Moreover, CBN differs from other sleep-inducing compounds because it does not create drowsiness or sedation. Instead, it triggers the brain to fall asleep and to stay sleeping soundly so that you wake up well-rested and alert.  

But how does CBN cause these effects? Some people claim that aged cannabis contains higher levels of CBN and thus stimulates feelings of sleepiness. However, the few studies that are available on CBN have specifically examined its impact on sleep. 

What Research Says about CBN and Sleep

Some of the preliminary investigations highlighting the role of cannabinol in sleep date back to the 1970s and 1980s. Most of these studies reported that even though CBN has little or no effect on sleepiness, it did induce drowsiness when taken in combination with THC and somewhat mitigated the intoxicating effects of THC.

Further validating these findings is a study that evaluated the effects of a repeat-action tablet containing 5 mg CBN and 10 mg THC on sleep quality, duration, and disturbances among 35 medical cannabis users. Results obtained from a sleep tracking system and self-reported data showed that the repeat-action tablet helped improve sleep quality. Similarly, a 2021 review summarising the modulatory effects of cannabinoids on sleep physiology and their prospective therapeutic benefits in different sleep disorders found CBN and THC to be beneficial in promoting sleep.

Another 2021 study investigated the safety and effectiveness of a nightly sublingual cannabinoid extract in treating chronic insomnia and administered the extract to participants with chronic insomnia symptoms. After two weeks, results showed that the extract was well-tolerated by the participants and improved insomnia symptoms, particularly sleep quality.

A 2022 report published in the Merck Manual investigating various approaches for patients suffering from a sleep or wakefulness disorder mentions CBN among the drugs not explicitly designated for insomnia but used to induce and maintain sleep. 

A 2024 study has also investigated the effects of CBN alone and in combination with CBD on sleep quality. Participants were between the ages of 18 and 55 and rated their sleep quality as either poor or very poor. They were randomly grouped into five categories: a) those who received the placebo, b) 20 mg CBN, c) 20 mg CBN and 10 mg CBD, d) 20 mg CBN and 20 mg CBD, and e) 20 mg CBN and 100 mg CBD for seven successive nights. The primary outcome investigated was sleep quality, while secondary outcomes included overall sleep disturbances, the number of awakenings, sleep onset latency, wake after sleep onset, and daytime fatigue.

Results demonstrated that taking 20 mg of CBN every night may help improve overall sleep disturbance, including the number of awakenings, with no significant effects on daytime fatigue. The findings also showed that the addition of CBD had no effects.

Melatonin and CBN: What’s the Connection?

Another well-known sleeping supplement that many people buy over-the-counter and doctors routinely prescribe is melatonin. This is a hormone naturally produced by our body when it’s dark, hence inducing feelings of sleepiness and regulating our sleep-wake cycle. As a result of physical or psychological as well as certain chronic health conditions, the production of melatonin can become impaired, resulting in sleeping problems.

Like CBN, melatonin is generally considered to be a safe and effective sleep aid and research shows that it is effective in improving the symptoms of jet lag; however, researchers are unsure of the long-term effects of using melatonin supplements to improve sleep. Moreover, its effectiveness as a complete sleep aid to help manage the symptoms of insomnia and sleep disruptions has not been established.

Nevertheless, it is considered safe to take CBN and melatonin together. Many people have reported that the two complement each other and help augment each other’s sleep-promoting properties. While melatonin supplements trick the body into feeling tired, CBN directly addresses the symptoms that are causing sleep difficulties such as anxiety, pain, inflammation, etc., and also has sleep-supporting effects.

CBD or CBN: Which is the Better Sleep Aid? 

While both CBD and CBN have potential relaxation and sleep-promoting effects, choosing which cannabinoid to take is a matter of personal preference and requirements. 

Of the two compounds, CBD is more conclusively established to have mild calming effects without intoxication, whereas CBN taken in larger doses might cause sedation which is better for people struggling with chronic insomnia. Hence, understanding the effects of both the compounds and your specific sleep goals is vital for determining what cannabinoid supplement would be best for you.

Using CBN as a Sleep Aid: Key Factors to Consider

It’s a given that you should always buy products from reputable and reliable vendors, particularly those that have their products tested and regulated by a third party. 

However, before trying CBN as a potential sleep aid, you must consider some other important factors as well. Simply understanding what CBN is and its prospective effects is not enough; without proper usage, you will not be able to enjoy its holistic benefits or avoid unwanted side effects. 

Here’s everything you need to know so that you can use a CBN sleep supplement safely.

How to Choose a Product 

As we’ve mentioned previously that apart from promoting sleep, CBN may help reduce pain and inflammation, and might also possess immunity-boosting properties. Hence, when choosing a sleep supplement, look for one that highlights CBN’s role in promoting sleep specifically. For instance, select a supplement that contains CBN along with other sleep-promoting components such as L-Theanine. 

Determining the Dosage

Low doses of CBN are not psychoactive; however, high or incorrect dosages might cause adverse effects such as sedation, drowsiness, and dizziness. Other side effects may include nausea, loss of appetite, headaches, or digestive problems.   

Since research on the use of CBN is limited, no research-based guidelines are available for the exact dosage of cannabinol as a sleep aid. Hence, always consult a healthcare physician or medical cannabis expert before using such supplements.

Generally speaking, you must always consider these factors to determine the personalised dosage of a supplement:

• Weight
• Age 
• Gender
• Metabolism
• Mental state
• Physical symptoms
• An empty stomach
• Tolerance level

Another vital factor to keep in mind when consuming an initial dosage is to start small. If you’re unsure, start with less than the recommended dosage mentioned on the product label and subsequently increase the dosage as needed until you find your symptoms improving. 

Moreover, take your determined dosage about half an hour before bedtime for maximum sleep benefits. You can adjust the timings on a need basis. 

Method of Consumption

Another important aspect to consider when determining the dosage of a supplement is its type. Like most cannabinoid supplements, CBN sleep aids are available in various forms and the quantity of their ingredients that reaches the bloodstream differs for all of them.

CBN Capsules

Since capsules are hard-shelled pills that need to be swallowed, digested, and filtered by the liver before their contents can enter the bloodstream, they are the least efficient form of supplements. You’ll need to take at least 15 mg to observe noticeable effects.

However, on the positive side, capsules offer a more precise dosage as compared to other forms of supplements, and their effects often last longer, since the active ingredients enter the system gradually and persist in the bloodstream for a few hours. 

CBN Gummies

As opposed to capsules, chewy and flavourful gummies are an alternative and more edible form of CBN supplements. Although the bioavailability of capsules and gummies is almost similar – since both must pass through the digestive system – the effects of gummies generally kick in faster. A starting dosage of 10-15 mg is recommended. 

Note: You might find it difficult to find pure CBN gummies since CBN is mostly theorised to work better in combination with other cannabinoids or sleep-promoting compounds. 

CBN Oil and Tinctures

Oils and tinctures are the fastest and most efficient form of CBN supplements. This is because sublingual consumption causes the cannabinoids to be directly absorbed into the bloodstream via the thin network of blood vessels under the tongue. This also ensures that almost all of the active ingredients of the supplement will enter your system, unlike oral digestion during which some components may be filtered. 

Moreover, a lower dosage of tinctures and oils works just as well as opposed to edible cannabis supplements. For beginners, a dosage of 5 mg is enough.

Time Adjustment

CBN oil is typically taken an hour before going to bed as part of a bedtime routine that helps to support proper sleep. This could involve practising yoga, avoiding exposure to blue light (like TV and mobile screens), and taking a soothing bath or shower.

Be Patient 

You may have discovered the ideal CBN product for sleep and established an initial dosage, but bear in mind that these products do not have immediate effects upon consumption. You need to allow the cannabinol to enter your body’s system and start interacting with your ECS receptors. Only then will you start to experience its effects.

The effects of a CBN supplement usually start after about 30 minutes of consumption and may take up to two hours to fully take effect. However, if you don’t feel any different even after two hours of taking CBN for sleep for the first time, slightly increase your dosage.

The effect of CBN can persist for two to eight hours with four to six hours being the average duration. Like dosage, the duration of effects also depends on weight, age, tolerance, gender, and metabolism, and also on the type of supplement being used.

Is Broad-Spectrum CBN or Full-Spectrum CBN Better?

The sole distinction between broad-spectrum CBN and full-spectrum CBN is the presence of THC. 

Both broad-spectrum CBN and full-spectrum CBN come from industrial hemp and contain cannabinoids like CBD, CBN, and other hemp compounds, but broad-spectrum CBN is THC-free. This is why broad-spectrum products may not provide the same synergistic advantages as full-spectrum products.

Final Thoughts

Despite all the assertions regarding CBN’s ability to promote sleep, there simply isn’t sufficient scientific proof to support them. Though CBD and THC have been more extensively studied for their potential to improve sleep, researchers still believe more research is needed to provide clearer guidance for potential users.

Nevertheless, individuals have reported varied experiences with CBN. Those who did not find relief with THC or CBD may find relief in using CBN to aid with sleep. After all, it works quickly, is non-habit forming, and has no possible adverse reactions.

So, if you achieve relaxation and improved sleep from CBN products, do consider using them, but seek advice from a doctor to guide you about the dosage and suitability.