What Terpenes Help with Sleep? - Glow Bar London



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September 16, 2022 4 min read

What Terpenes Help with Sleep?

Terpenes are the primary component of essential oils and are responsible for the aromatic qualities of everything from pine trees to orange peels. Terpenes include the likes of Myrcene, Caryophyllene, Linalool, Nerolidol, Limonene, Terpinolene, Pinene, Terpinolene, Terpineol, and Phytol. This article explains whether terpenes can help one with sleep.

The hypothesis that different substances in cannabis combine synergistically to produce other effects and advantages is known as the "entourage effect." Terpenes contribute by modulating CBD's interactions with endocannabinoid system receptors or creating products that supplement CBD's immediate effects. Flavonoids, cannabinoids, and terpenes are just some of the compounds found in the cannabis plant, and broad-spectrum hemp extract includes them all. As a result of the terpenes' minuscule, scarcely detectable levels, certain CBD supplements may have extra terpenes added to the formulation. However, CBD isolate consists of 99% pure CBD without other substances (such as flavonoids, THC, or terpenes).

How Terpenes Promote Restful Sleep

Maintaining a healthy lifestyle by ensuring a minimum of eight hours of sleep every night may benefit appearance and performance. One can feel calmer and more collected, have more stamina, and have more patience. As a bonus, it's also vital to maintaining your health and happiness. According to Johnston (2005), some terpenes have a natural sedative effect that immediately encourages sleep, while others take a less direct approach to help you get a good night's rest. Scientists are just starting to examine these molecules that give cannabis its enticing fragrance. Sleep aids have been demonstrated in studies to quiet the nervous system, which calms the mind and body, making one feel loose and sleepy. Other terpenes may be helpful since they can alleviate tension, inflammation, and discomfort so that a person may relax in bed without fear. The "entourage effect" describes the synergistic chemical dance party that terpenes host when paired with other powerful cannabis components. According to Aizpurua-Olaizola et al. (2017), terpenes boost the soothing effects of cannabis compounds like THC and CBD by adjusting how the two interact with the human body. In some instances, this might enhance the therapeutic benefits by providing even more physical relief and mental calm. Combined, these sedative terpenes may significantly increase the time spent in deep sleep and decrease the time needed to fall asleep. Much research is currently being conducted to learn how terpenes promote relaxation, sleep, pain relief, mood improvement, and inflammation reduction.

Most Effective Terpenes for Sleep

Beta Pinene

No one can resist the allure of a crisp, piney scent. Beta-Pinene is responsible for the herbaceous, woody, and piney aromas of cannabis. In addition to cannabis, coniferous trees, rosemary, eucalyptus, dill, parsley, basil, and cumin also contain this terpene, which gives them a woody aroma. This terpene may restore equilibrium and serenity due to its anti-inflammatory and analgesic characteristics. It may aid in winding down, leading to more restful sleep that aids healing, recovering from disease, and coping with stress. Jack Herer, Blue Dream, Strawberry Cough, and Island Sweet Skunk are all high-Beta Pinene strains that might help you feel refreshed in the morning.


According to Casano et al. (2010), myrcene is the most prevalent terpene in certain types of cannabis. It may also be found in other aromatic foods and plants, including mangoes, lemongrass, basil, and cherry pie. Often associated with the pungent aroma of cloves, this ingredient is a part of the hops used to brew beer. The "India" (calming) or "Sativa" (stimulating) effects of this terpene is determined by the myrcene content. Studies are looking at its calming benefits and ability to alleviate inflammation and persistent pain.

Beta-Caryophyllene (BCP)

As an alternative to letting stress keep you up at night, try supplementing one's diet with Beta-Caryophyllene. This peppery terpene has been shown to aid sleep by reducing anxiety. Caryophyllene is the only known terpene that binds directly to CB-2 receptors in the endocannabinoid system, and it also helps reduce the anxious, spiraling thoughts that keep you up at night. This fantastic terpene has the potential to reduce pain and inflammation significantly. Caryophyllene is abundant in many well-known strains.


One may have come into contact with this unusual terpene if they have used Tea Tree oil or Anshen oil. It has a pleasant, fresh citrus aroma with sweet herbs and wood notes. Despite its more prominent role in alleviating digestive issues, it also has potent analgesic and anti-inflammatory properties.


This terpene's analgesic, anti-inflammatory, and sedative characteristics have been the subject of much research. According to Russo (2011), phytol has been proven to stimulate the GABA system in the brain, which is responsible for calming the mind, decreasing tension, facilitating the onset of sleep, and encouraging restful slumber. It can reduce the time it takes to fall asleep and increase the total time spent in dreamland.


Linalool may be present in many plants and trees, including cannabis, mint, lavender oil, cinnamon, rosewood, coriander, and birch. Most researchers attribute its spicy, flowery aroma to cannabis. Research is only beginning to look at its potential for treating anxiety, depression, insomnia, pain, inflammation, and neurodegenerative diseases, including arthritis, Alzheimer's, seizures, and sleeplessness.


If one is having trouble sleeping, they hope the suggested cannabis strains and terpenes can assist. The aromatic components in tobacco may be used to enhance the smoking experience if one knows how they function. They have the answers if they want to take advantage of the synergistic dance between terpenes and cannabinoids for more excellent medicinal benefits.


Aizpurua-Olaizola, O., Elezgarai, I., Rico-Barrio, I., Zarandona, I., Etxebarria, N., & Usobiaga, A. (2017). We are targeting the endocannabinoid system: future therapeutic strategies. Drug discovery today, 22(1), 105-110.

Casano, S., Grassi, G., Martini, V., & Michelozzi, M. (2010, August). Variations in terpene profiles of different strains of Cannabis sativa L. In XXVIII International Horticultural Congress on Science and Horticulture for People (IHC2010): A New Look at Medicinal and 925 (pp. 115-121).

Johnston, G. A. (2005). GABAA receptor channel pharmacology. Current pharmaceutical design, 11(15), 1867-1885.

Russo, E. B. (2011). Taming THC: potential cannabis synergy and phytocannabinoid‐terpenoid entourage effects. British journal of pharmacology, 163(7), 1344-1364.