What are the Best Terpenes for Sleep?

If you want to enhance your sleep quality with cannabis, understanding terpenes is essential. These aromatic compounds contribute to the unique flavors and scents of cannabis and play a significant role in its effects. In this guide, we explore the best terpenes for sleep, how they can help you achieve a restful night, and the top cannabis strains that contain these beneficial compounds.

What You'll Learn

In this article, we cover several key points:

• A high-level look into what terpenes are and their role in cannabis.
• How terpenes can aid in achieving better sleep.
• The specific terpenes known for promoting relaxation.
• A list of top cannabis strains that contain these beneficial terpenes.
• Tips for finding the right terpenes that work best for you.

What are Terpenes?

Terpenes are organic compounds in many plants, including cannabis, that provide distinctive aromas and flavors. They create the diverse scents and tastes of different cannabis strains, ranging from fruity and sweet to earthy and spicy. Furthermore, terpenes interact with cannabinoids, such as THC and CBD, to enhance their effects. This interaction, known as the "entourage effect," suggests that the combination of cannabinoids and terpenes can produce a more potent effect than either compound alone (Russo, 2011).

Moreover, terpenes exist in a variety of plants, fruits, and herbs beyond cannabis. For example, limonene gives oranges their citrusy scent, while pinene provides the aroma of pine trees. Each terpene has unique properties and potential benefits, making them an essential aspect of the cannabis experience.

Can Terpenes Help With a Better Night's Sleep?

Yes, terpenes can significantly impact sleep quality. Certain terpenes possess calming and sedative properties, making them ideal for those seeking a restful night's sleep. By selecting strains rich in these terpenes, you can create a more relaxing bedtime routine. Research suggests that terpenes may help reduce anxiety, alleviate stress, and promote relaxation, all crucial for achieving a good night's sleep (Russo, 2011).

In addition to their calming effects, terpenes influence the overall experience of using cannabis. For instance, some terpenes may enhance the euphoric effects of THC, while others may counteract potential anxiety or paranoia. Understanding which terpenes work best for sleep can help tailor your cannabis experience to meet specific needs.

What Terpenes Help With a Better Night's Sleep?

When it comes to improving sleep quality, certain terpenes stand out for their calming and sedative properties. By understanding which terpenes are most effective, you can tailor your cannabis experience to better support your sleep needs. Let's explore some of the key terpenes that can aid in achieving a more peaceful slumber.

Myrcene

Myrcene is one of the most common terpenes in cannabis and is known for its sedative effects. It has a musky, earthy aroma and helps promote relaxation and enhance the effects of THC. You can also find myrcene in mangoes, thyme, and lemongrass. A study by do Vale et al. (2002) found that myrcene exhibited sedative and motor relaxant effects in mice, supporting its potential for aiding sleep.

Linalool

Linalool is famous for its floral aroma and commonly appears in lavender. This terpene has calming properties that help reduce anxiety and promote sleep. People often use it in aromatherapy for its relaxing effects, and it shows potential anti-anxiety and anti-depressant properties (Linck et al., 2009). You can also find linalool in mint, cinnamon, and various herbs, making it a versatile compound for relaxation.

Caryophyllene

Caryophyllene has a spicy, peppery scent and uniquely interacts with cannabinoid receptors in the body. This interaction may provide therapeutic benefits similar to cannabinoids. You can find caryophyllene in black pepper, cloves, and cinnamon. Its potential anti-inflammatory properties make it beneficial for relaxation and pain relief, contributing to a better night's sleep (Gertsch et al., 2008).

Terpinolene

Terpinolene has a sweet, herbal aroma and provides uplifting yet calming effects. You can find it in tea tree oil and nutmeg. This terpene may help soothe the mind and body, making it easier to drift off to sleep. Terpinolene often acts as a balancing terpene, providing both calming and uplifting effects, which can help those who struggle with anxiety or racing thoughts at bedtime (Choi et al., 2000).

Pinene

Pinene is characterized by its fresh, piney scent and appears in pine trees, rosemary, and basil. It is known for its anti-inflammatory properties and may help improve airflow, which can benefit restful sleep. Pinene also counteracts some of the memory-impairing effects of THC, making it a great choice for those who want to enjoy the benefits of cannabis without feeling foggy the next day (Salehi et al., 2019).

Top Strains That Contain These Terpenes

When you're looking for strains that can aid in sleep, consider those high in the terpenes mentioned above. Here are ten popular strains to explore that are rich in the terpenes that will help you relax and rest:

• Granddaddy Purple: Rich in myrcene and linalool, this strain is known for its relaxing effects and is often used to combat insomnia.
• Lavender: With a high concentration of linalool, this strain offers a soothing aroma and calming effects, making it perfect for winding down after a long day.
• Girl Scout Cookies: Contains caryophyllene and myrcene, making it a favorite for relaxation and stress relief.
• Jack Herer: This strain features pinene and terpinolene, providing a balanced uplifting yet calming experience that can help ease anxiety before bed.
• Northern Lights: Known for its myrcene content, this strain is perfect for those looking to relax and prepare for sleep.
• Bubba Kush: High in myrcene and linalool, this strain is ideal for nighttime use and is often recommended for its sedative effects.
• Blueberry: This strain has a sweet flavor profile and is rich in myrcene, promoting relaxation and a sense of calm.
• Purple Kush: With a blend of myrcene and caryophyllene, it’s known for its sedative effects, making it a popular choice for those struggling with sleep.
• OG Kush: Contains a mix of terpenes, including myrcene and caryophyllene, making it great for sleep and relaxation.
• Death Star: This strain is rich in myrcene and linalool, perfect for easing into a restful night and reducing anxiety.

Finding Which Terpenes Work Best For You

Finding the right terpenes for sleep can be a personal journey, as everyone's body reacts differently to various compounds. Therefore, you should test different strains and observe how they affect your sleep. Keeping a journal to track your experiences, noting which strains and terpenes help you relax and which ones may not work as well, can be beneficial.

Medical patients and recreational consumers looking to try cannabis to improve their sleep can visit a Zen Leaf Dispensary, where our Cannabis Advisors can provide guidance to help you find the perfect product and strain tailored to your needs. They can help you navigate the wide variety of strains available and recommend specific products based on your preferences and desired effects. Stop by a Zen Leaf dispensary near you and find your Zen today!

References

Choi, H. S., Song, H. S., Ukeda, H., & Sawamura, M. (2000). Radical-scavenging activities of citrus essential oils and their components: Detection using 1,1-diphenyl-2-picrylhydrazyl. Journal of Agricultural and Food Chemistry, 48(9), 4156-4161. https://doi.org/10.1021/jf000227e

do Vale, T. G., Furtado, E. C., Santos, J. G., & Viana, G. S. (2002). Central effects of citral, myrcene and limonene, constituents of essential oil chemotypes from Lippia alba (Mill.) n.e. Brown. Phytomedicine, 9(8), 709-714. https://doi.org/10.1078/094471102321621304

Gertsch, J., Leonti, M., Raduner, S., Racz, I., Chen, J. Z., Xie, X. Q., Altmann, K. H., Karsak, M., & Zimmer, A. (2008). Beta-caryophyllene is a dietary cannabinoid. Proceedings of the National Academy of Sciences, 105(26), 9099-9104. https://doi.org/10.1073/pnas.0803601105

Linck, V. M., da Silva, A. L., Figueiró, M., Piato, A. L., Herrmann, A. P., Dupont Birck, F., Bastos, J. F., & Caramão, E. B. (2009). Inhaled linalool-induced sedation in mice. Phytomedicine, 16(4), 303-307. https://doi.org/10.1016/j.phymed.2008.08.001

Russo, E. B. (2011). Taming THC: Potential cannabis synergy and phytocannabinoid-terpenoid entourage effects. British Journal of Pharmacology, 163(7), 1344-1364. https://doi.org/10.1111/j.1476-5381.2011.01238.x

Salehi, B., Upadhyay, S., Erdogan Orhan, I., Kumar Jugran, A., LD Jayaweera, S., A Dias, D., & Sharopov, F. (2019). Therapeutic potential of α- and β-pinene: A miracle gift of nature. Biomolecules, 9(11), 738. https://doi.org/10.3390/biom9110738