Dream Deep
by Dr. Anna McConville DPT, PT
Sleep is the foundation of physical recovery, emotional balance, and cognitive function, yet millions struggle with insomnia, stress, and disrupted sleep cycles.
While sleep aids are prolific, one of the most effective natural solutions may already be at your fingertips: cannabis—specifically strains rich in myrcene, a terpene (aromatic compound) known for its sedative, muscle-relaxing, and sleep-enhancing properties.
As a holistic sleep coach, I’ve seen firsthand how deep, restorative sleep transforms mental and physical health. Myrcene enhances the effects of cannabinoids like tetrahydrocannabinol (THC), cannabidiol (CBD), and cannabinol (CBN), promoting longer, more restful sleep. Research suggests that strains containing at least 0.5% myrcene are among the most effective for improving sleep quality.
But cannabis is just one part of the equation. Optimizing sleep hygiene—reducing blue light exposure, practicing relaxation techniques, and establishing a nighttime cannabis ritual—can dramatically improve REM cycles, deep sleep, and overall well-being.
Why Sleep is Critical for Growth and Healing
Sleep repairs tissue, regulates hormones, helps us process emotions, and detoxifies the brain. Two critical sleep phases include:
Deep Sleep (non-REM sleep) is essential for physical recovery, immune function, and pain reduction. Suppressing deep sleep can lead to fibromyalgia-like pain within days.
REM Sleep (Rapid Eye Movement Sleep) is crucial for emotional balance, memory, and creativity. Disruptions of REM cycles can lead to anxiety, mood imbalances, and cognitive decline.
A major REM sleep disruptor? Blue light from computer and cellphone screens. A client of mine, a lucid dreamer, had stopped dreaming entirely. She didn’t want to give up screens before bed, so she tried blue light blockers—and within days, her dreams returned. If reducing screen time isn't an option, blue light-blocking glasses or screen filters can help preserve REM sleep and deram activity.
Optimal Cannabinoid Dosage for Sleep
We’re all unique, with our own individualized endocannabinoid system, (ECS) There’s no one-size-fits-all approach to cannabis and sleep.
These are general guidelines, but the key is curiosity—pay attention to how your body responds to different terpenes and dosages. Stress and pain are two of the biggest sleep thieves.
Your needs can also shift due to changes in barometric pressure, stress levels, and even global events, so what works one night may feel different the next. Learning to adapt and fine-tune your cannabis routine will help you find the right balance for deep, restorative sleep.
For the best results, be curious, explore, and document your experience so you can learn more about yourself. These notes will come in handy when you want to revisit successful strains that helped you alleviate symptoms.
Balancing THC, CBD, and CBN is key to better sleep:
THC: 5–10 mg promotes deep sleep, but 15+ mg may suppress REM sleep.
CBD: 25–50 mg reduces anxiety and pain, supporting deep sleep without next-day grogginess. Keep in mind that CBD can cause alertness for some- it should always be started with the lowest dose possible. CBD consumption in the day has been shown to help with nighttime pain.
CBN: 2.5–10 mg acts as a natural sedative, working best when combined with myrcene and THC.
For some, excess THC (15+ mg/night) can suppress REM sleep, leading to emotional imbalances and cognitive fog. If using this for PTSD, this is a desired result to stop nightmares. Long-term heavy THC use may also cause tolerance buildup and REM rebound (intense dreaming when intake is reduced). We all have a different level of tolerance and a unique endocannabinoid system. Many cannabis patients have found that consuming several small doses of cannabis a few times throughout the late afternoon is more helpful than one large dose at bedtime.
A simple fix? A cannabis cleanse or adjusting to a balanced THC:CBD ratio
(1:1 or 2:1 CBD:THC).
For additional relaxation, consider ending your day in meditation, listening to white noise, or tuning into nature music—personally I love the sound of crickets and tree frogs.
Integrating Cannabis with a Relaxation Response Exercise for Sleep
Pairing cannabis with mind-body relaxation techniques can further enhance sleep, emotional regulation, and dream recall:
- Dose with a Myrcene-rich cannabis strain 30–60 minutes before bed via vape (fastest onset), tincture, or edible (slowest onset).
- Breath Work
This is especially powerful for Painsomnia (pain interfering with sleep)
Imagine inhaling powerful earth energy through your feet as you lay in bed.
Exhale through your heart. Visualize the energy transforming into peace, calm, and compassionate care—radiating first into your body and then into your room, your home, and the world and beyond.
With each breath, allow your body to expand and relax into the bed.
This practice anchors the mind, shifting thoughts away from body pain, and stress and into a state of connection and coherence. - Set an intention for restful sleep
"Tonight, I will have restful sleep and awaken with ease in my body and mind."
Beyond Cannabis: Lifestyle Shifts to Enhance Sleep
Daily habits significantly impact sleep quality. Consider:
Magnesium supplementation – Magnesium glycinate or citrate can reduce muscle tension and promote relaxation.
Herbal sleep aids – Chamomile, valerian root, and passionflower work synergistically with cannabis to support deeper rest.
Evening movement practices – Gentle stretching, restorative yoga, or a short walk can help transition the body into a parasympathetic (relaxed) state before bed. Vagus Nerve relaxation exercises can help as well.
Mindful eating – Eating too close to bedtime can spike blood sugar and cortisol, making sleep restless. A light, protein-rich snack with healthy fats can stabilize energy levels.
These small adjustments, combined with cannabis, create a holistic approach to sleep support—balancing body, mind, and spirit for restorative, healing sleep.
Embracing Cannabis for Deep, Restorative Sleep
Cannabis can be a powerful tool for improving sleep and reducing pain—but balance is key. Selecting strains high in myrcene, linalool, and caryophyllene, using moderate THC and CBN doses, and avoiding excessive THC consumption can help maximize sleep benefits while minimizing potential downsides.
Integrating cannabis into a holistic nighttime routine can support deeper sleep, emotional balance, and pain relief, allowing you to wake up feeling restored and ready to embrace the day.
