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  • by Nicola Boulton September 15, 2022 4 min read

    Do Terpenes Help with Sleep?

    A good night's sleep makes one more enlightened, attractive, helpful, healthy, and joyful. Below are the terpenes that will help you sleep.

    It's no surprise that cannabis, a plant with mystical properties, might aid in slumber. Cannabidiol (CBD) has been shown to have a sedative effect. Terpenes are a kind of active organic substance that protects plants against things like excessive temperatures, pests, and even predators. Fortunately, they also have strong effects when consumed by people, providing a wide range of pharmacological advantages that researchers are only starting to explore. Cannabis has more than 100 different terpenes. The sedative effects of cannabis terpenes are well-documented. They have a calming effect on the body and mind, reducing stress and facilitating sleep. There is an argument to be made that the odor of marijuana is a kind of aromatherapy in and of itself.


    Terpenes have a crucial function in plants, particularly in their survival capacity. According to Boncan et al. (2020), terpenes are important for attracting pollinators and deterring potential predators and pests. Some shield the plant from harm and speed up its recovery. Some help the plant fight off harmful bacteria and fungi as part of its immune system. Terpenes have such an effect and can be used in foods and drinks such as teas, herbs, spices, and essential oils.

    Are Terpenes a Potential Stress Reliever?

    Absolutely. However, the terpenes you choose make a difference. As a result of their distinct chemical compositions, certain terpenes will be more conducive to slumber than others. According to Lewis, Russo & Smith (2018), terpenes have different effects on the mind and body; some are excellent at soothing the mind and body, lowering stress, and promoting relaxation and sleep, while others are more energizing. Sometimes employing a combination of terpenes is more successful than using a single terpene on its own to promote relaxation and a good night's sleep. These sedative effects may be attributed to certain terpenes found in cannabis and other plants; however, the qualities of terpenes obtained from cannabis have no significant differences from those generated from other plants.

    What Terpenes are Best for a Restful Night's Sleep?

    Terpenes continue to be investigated for their potential therapeutic uses. The particular physiological effects of these drugs vary, but the majority are sedatives or stimulants. Below are terpenes that might help with sleep;


    There are hundreds of different cannabinoids, as described by Klauke et al. (2014), but only caryophyllene binds to the cannabinoid receptors spread throughout the body. This powerful terpene is believed to reduce inflammation, physical discomfort, and anxiety, making it an ideal ingredient for a restful night's sleep. This terpene might be helpful for those who have trouble sleeping because of stress and worry. This compound is found in many cannabis and other spices, including black pepper, cloves, and cinnamon, and it has a strong, spicy, pepper-like scent.


    Terpinolene is a powerful terpene that may be found in trace concentrations in various cannabis strains. Additionally, it has a unique perfume that combines pine, floral, and citrus notes, making it one of the most fragrant terpenes. Terpinolene has a light, floral scent compared to lilacs. Research suggests that inhaling terpinolene operates on the central nervous system to reduce alertness and decrease the want to get up and move about.

    Other than smoking or vaping, there are other options for getting your daily terpenes. You'll be ready for deep slumber with just a few drops of terpene tincture or a few puffs of lavender-scented tobacco.


    There are two types of pinene: alpha- and beta-pinene. Alpha-pinene is your man if you're seeking a terpene that can calm you down. In addition to its sedative and hypnotic effects, research shows that it may also boost non-REM sleep duration. The fresh, woodsy scent you get while walking through a pine forest is down to a compound called pinene terpenes (hence the name). Rosemary, orange peel, and parsley also contain it. These strains include alpha-pinene:

    • Blue Dream 
    • Bubba Kush


    When it comes to terpenes, myrcene is by far the most prevalent in cannabis. Some say it helps with muscular pain and provides an overall sense of relaxation, making it simple to fall asleep. If you tend to become stressed and wound up, this terpene may be able to help you relax and unwind. This terpene is found in thyme, mangoes, cardamom, and hops and has a scent that is both fruity and herbal. Myrcene is found in high concentrations in both cannabis and the beverages you like.


    According to Seyyed-Rasooli et al. (2016), linalool helps calm nerves and tension and lifts spirits. There's no harm in using linalool if you're having trouble sleeping due to mental health issues. Sweet basil, lavender, clary sage, and mint all contain linalool, an aromatic compound with a flowery scent. It also occurs often in marijuana.


    Choose a cannabis strain high in terpenes to experience the entourage effect, or look into purchasing terpene isolates in various forms. The beneficial effects of terpenes, such as better sleep, may be obtained without smoking marijuana. Using terpenes before bed may be helpful, especially if you have trouble winding down. Have a cup of chamomile tea, pick up one lavender-filled pillow, do some deep breathing exercises, meditate, or read a calming book. It's not necessary to rely just on terpenes; there are other options to explore. If you have been tossing and turning in bed due to pain or emotional anguish, try some terpenes the next time it happens. See whether these alleviate the issue and allow you to get back to sleep.


    Boncan, D. A. T., Tsang, S. S., Li, C., Lee, I. H., Lam, H. M., Chan, T. F., & Hui, J. H. (2020). Terpenes and terpenoids in plants: Interactions with environment and insects. International Journal of Molecular Sciences, 21(19), 7382.

    Klauke, A. L., Racz, I., Pradier, B., Markert, A., Zimmer, A. M., Gertsch, J., & Zimmer, A. (2014). The cannabinoid CB2 receptor-selective phytocannabinoid beta-caryophyllene exerts analgesic effects in mouse models of inflammatory and neuropathic pain. European Neuropsychopharmacology, 24(4), 608-620.

    Lewis, M. A., Russo, E. B., & Smith, K. M. (2018). Pharmacological foundations of cannabis chemovars. Planta medica, 84(04), 225-233.

    Seyyed-Rasooli, A., Salehi, F., Mohammadpoorasl, A., Goljaryan, S., Seyyedi, Z., & Thomson, B. (2016). Comparing the effects of aromatherapy massage and inhalation aromatherapy on anxiety and pain in burn patients: A single-blind randomized clinical trial. Burns, 42(8), 1774-1780.

    Nicola Boulton
    Nicola Boulton

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