Struggling to catch those elusive Zzzs? It happens to the best of us. Millions of people wrestle with restless nights, and for many, cannabis has become a natural, effective alternative to traditional sleep aids. Not only can a little cannabis (like our hemp-infused edibles) help you fall asleep faster, but it can also help you stay asleep longer. And there are few things better than waking up fully refreshed!

So, how does cannabis help you sleep? We’ll get to that—as well as how to set up a nighttime routine that will have you getting the best sleep of your life. Let’s dive in. 

How Cannabis Works with Your Body’s Natural Sleep System

To understand why cannabis helps with sleep, you need to know a little bit about the endocannabinoid system (ECS)—your body’s built-in balancing act. Think of the ECS as a behind-the-scenes regulator, keeping essential functions like mood, appetite, and, yes, sleep in check. It does this using naturally occurring compounds called endocannabinoids, which interact with receptors found throughout your brain and body. Yeah, that’s right—our bodies make their own cannabinoids.

Cannabis, which includes both hemp and marijuana, offers many different phytocannabinoids that can supplement our ECS when it needs a little boost. Old Pal Provisions edibles are made from hemp, but it’s important to note that THC—whether from hemp or marijuana—supports sleep in similar ways. 

THC, the main active compound in cannabis, is structurally similar to our natural endocannabinoids. When consumed, it binds to ECS receptors—especially CB1 receptors in the brain—which can lead to sedation, relaxation, and a quieting of the mental noise that keeps you tossing and turning at night. However, the right dose matters. While lower doses may promote relaxation, higher doses can sometimes have the opposite effect, increasing alertness or causing grogginess the next day.

Put simply? Your ECS already knows how to promote sleep—THC just gives it a little extra nudge in the right direction.

Choosing the Right Cannabis for Sleep

There are tons of cannabis edibles out there, and you might have guessed that this is where we tell you about our edibles! Our newest edibles are a great way to add a little THC to your evening routine. If you want to start with a smaller dose, check out our Cosmic Chews. These gummies come in three flavors, and each piece contains 5mg hemp-derived THC. This is a decent dose for many people, but if you’re new to THC edibles, we recommend cutting one in half for your first time.

Our Cosmic Crispies are a throwback to a classic favorite and perfect for a grown-up dessert. They come in marshmallow, rainbow, or cocoa; each crisp contains 10mg hemp-derived THC. This might be too much for beginners, but it could be split with a friend or loved one. 

The Ideal Nighttime Routine with Cannabis

A consistent bedtime routine can make all the difference. Here’s how to incorporate cannabis into your evening wind-down:

1. Set the Mood (60-90 Minutes Before Bed)

Dim the lights, put your phone on ‘Do Not Disturb,’ and start signaling to your body that it’s time to relax. This is when you should take your edible, as edibles take anywhere from 30 minutes to 2 hours to kick in.

2. Choose the Right Dosage

If you’re new to cannabis edibles, start low and slow. 5mg of THC (one gummy) is a great place to begin. If you’ve used edibles before and know your tolerance, 10mg THC (one Cosmic Crisp) may work better for you. The key is to find your personal sweet spot—enough to relax and fall asleep easily without feeling groggy the next morning. 

3. Unwind with a Relaxing Ritual

While waiting for the edible to take effect, find your flow with a winddown routine. Here are some of the ways we like to settle in:

• Take a warm bath
• Sip a cup of herbal tea
• Read a book (not a screen!)
• Try light stretching or meditation

These activities, combined with THC, help reinforce your body's natural wind-down process so sleep comes more easily.

4. Let the Effects Settle In

As the THC begins to work, you may feel a warm wave of relaxation. If you’re prone to overthinking at night, THC helps quiet the mind, making it easier to slip into sleep mode.

If you ever feel like you’ve taken too much and the effects are stronger than expected, don’t panic—breathe deeply, sip water, and remind yourself it will pass. Lying in a dark, comfortable place and practicing slow, deep breathing can help settle any unexpected intensity. Try listening to some white noise or sleep sounds.

5. Get Cozy and Drift Off

Once the effects fully kick in, slip under the covers, close your eyes, and let cannabis guide you into a deep sleep. The goal is to wake up refreshed, not groggy—so avoid taking too much or using edibles too late at night.

Final Tips for a Better Night’s Sleep

• Be Consistent – Try taking your edibles at the same time each night to regulate your sleep cycle.
• Keep a Sleep Journal – Track your dosage, timing, and sleep quality to fine-tune your routine.
• Create a Sleep-Friendly Environment – Keep your bedroom cool, dark, and quiet.
• Avoid Stimulants in the Evening – Caffeine, nicotine, and excessive screen time can all work against your sleep goals.

A good night’s rest is within reach. With the right edible, a solid bedtime routine, and a little patience, cannabis can become your new sleep ally. Just remember: start low, go slow, and listen to your body.