Struggling with Sleep? Try These THC-Free Remedies Experts Swear By

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Key Takeaways:

• Choose a broad-spectrum CBD oil that contains the sleep-promoting terpenes linalool and myrcene.
• The viral “Sleepy Girl Mocktail” incorporates melatonin, tryptophan and magnesium, which are all backed by evidence for improving your sleep.
• Although chamomile is a more obvious choice, passionflower, Hojicha and Kukicha teas also have ingredients that help with sleep and either minimal caffeine or none at all.

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The improvement in sleep that often comes when you use cannabis largely comes down to THC.

While CBD may offer some benefit alone (pending further evidence), most benefits people experience come from the combination of CBD with other cannabinoids or terpenes.

But whether it’s because of workplace drug testing or simply wishing to not use THC, the common cannabis-based recommendations might not work for you – so what should you do?

Luckily, even if you don’t want to try something like cognitive behavioral therapy for insomnia or pharmaceutical treatments, there are many expert-backed treatments you can try to help yourself fall asleep and stay asleep.

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Broad Spectrum CBD with Sleep-Promoting Terpenes Like Linalool, Myrcene and Terpinolene

Although CBD by itself doesn’t seem to help much with insomnia, if you choose a broad spectrum product with the right terpenes, it could help you get to sleep.

We spoke to Dr. Ethan Russo, cannabis researcher and founder/CEO of CReDO Science about cannabinoids and sleep promotion, and he commented that:

The terpenoid components of a given cannabis preparation are of great importance in the issue of whether it will promote sleep effectively. Certainly myrcene is sedative in association with THC, terpinolene is stimulating, in contrast, and linalool, if present, will effectively reduce anxiety and promote slumber.

Eloise Theisen, AGPCNP-BC, former president of the American Cannabis Nurses Association and CEO of Radicle Health, also noted: 

There are several terpenes that are likely to be calming and aid in sleep. Terpinolene is thought to be the most sedating terpene but it is not very common among cannabis cultivars. Caryophyllene and Myrcene are also thought to be sedating and are more abundant in cannabis. While these terpenes may help make CBD or CBG products more effective for sleep, the research around the amounts of terpenes needed to achieve a sedating effect is still unknown.

More About Myrcene

As Dr. Russo pointed out in a 2011 paper, myrcene is also used as a sedative as part of hops (a plant in the cannabis family famously used in beer brewing) preparations used in Germany as a sleep aid.

In fact, its anxiety-reducing (“anxiolytic”) and sedative effects are the most well-known effects of the terpene.

It is also the most common terpene in modern cannabis, so you’ll find it in many broad spectrum CBD oils.

RELATED: Learn more about Myrcene

Lower Your Anxiety with Linalool

As for linalool, as Dr. Russo explained, it has anxiolytic and sedative properties, although much of the evidence comes from animal studies.

It is commonly found in lavender, as well as many cannabis strains, and many studies have shown anxiolytic effects in particular.

This makes it a great option if anxiety is a factor in your insomnia, and in combination with myrcene, you get the sedative and anxiolytic effects of both.

RELATED: Learn more about Linalool

Try Out Some Terpinolene

While it is less commonly found in cannabis, as Eloise Theisen pointed out, terpinolene is also known to have sedating effects.

While the evidence is limited at present, it’s another terpene to look out for if you’re looking for a broad-spectrum oil to help you sleep. It’s especially common in strains such as Jack Herer, Dutch Treat, Ghost Train Haze and Golden Pineapple. 

In summary, a broad-spectrum CBD oil containing both myrcene and linalool is likely the best THC-free hemp-based remedy for sleep issues, and if you can find one, an oil high in terpinolene is also a solid choice.

Magnesium, Tryptophan and Melatonin, a.k.a. the “Sleepy Girl Mocktail”

Combining three sleep-promoting ingredients, the viral “Sleepy Girl Mocktail” has a surprisingly solid evidence-base backing it up.

The mocktail is easy to make: mix half a cup of tart cherry juice, a tablespoon of magnesium powder and a bit of prebiotic soda or sparkling water to top it off.

But the apparently simple, life-hack-y nature of this remedy obscures the fact that it combines three remedies that have long been investigated as sleep-promoters.

Melatonin

Tart cherries (Montmorency cherries) are naturally high in melatonin, and this is the hormone that plays an important part in regulating your sleep-wake cycle.

Melatonin itself seems to improve sleep based on available evidence, even if you take a supplement or eat melatonin-containing foods rather than waiting for your body to make its own.

Magnesium

Magnesium is commonly used for sleep issues, and evidence suggests that it does help improve sleep quality and increase sleep duration. More data is needed, but signs so far are pretty positive.

Tryptophan

Tryptophan is often cited as the reason for the post-Thanksgiving naps, as a natural component of turkey.

While this specific factoid is not really true, the available evidence does suggest tryptophan supplementation can improve sleep quality.

In particular, people who have consumed tryptophan seem to be less likely to wake up after falling asleep. So at Thanksgiving, the sheer volume of food and the busyness of the day might put you to sleep, but maybe tryptophan helps to keep it that way.

All in all, while the evidence for each of these interventions is limited, they all have some supporting evidence and very few risks.

This makes the Sleepy Girl Mocktail a great option as a THC-free sleep aid – it’s worth a try at very least.

Passionflower and L-Theanine Teas

Although chamomile is the most well-known sleep-promoting tea, both passionflower tea and L-theanine containing teas can be effective insomnia remedies.

We spoke to Sherri Mack, Chief Nursing Officer at Holistic Caring & the Green Nurse and Bloom Hemp CBD, who recommended a CBD product that also incorporates beneficial botanicals:

“We focus on promoting relaxation throughout the day with non-impairing cannabinoids and [endocannabinoid system]-enhancing supplements, while effectively regulating the body’s stress response for a balanced, healthier life. Many of our patients begin their wellness journey with the Bloom Hemp Sleep Bundle.”

Two of the most prominent non-cannabinoid ingredients in this bundle are passionflower and L-theanine (alongside myrcene-containing hops and linalool-containing lavender), and there’s data backing up the benefits of each.

For passionflower, while the evidence is still somewhat limited, both animal and human studies suggest benefits for sleep. One placebo-controlled study from South Korea took detailed diagnostic and polysomnography readings on 110 participants, and found a statistically significant increase in total sleep time compared to placebo.

L-theanine is a common component of black and green teas, and a recent systematic review of the evidence confirms its benefits for sleep, at least based on subjective criteria. Overall, it seems likely that its anxiety-reducing properties are the reason it helps with sleep. One issue is that most L-theanine containing teas have caffeine, but options like Hojicha (Japanese green tea) and Kukicha (twig tea) are low in caffeine while still containing L-theanine.  

Dig for the Root Cause

While these options are great if you’re just looking for something to try out to help you get to sleep, Eloise Theisen stressed the importance of finding the root cause of the issue: 

When discussing sleep issues, it helps to understand the root cause of insomnia. For some it may be related to medication or alcohol, others may have excessive worry, or it could be biological like menopause. Once you identify the root cause, the recommendations can be tailored to the individual. I often recommend meditation, cognitive behavioral therapy, and stress reduction if the insomnia is related to worry and/or anxiety. In other cases, if it is hormonal, then I recommend addressing the hormones.

This is something you can only really find out for yourself, but as Eloise recommends, cognitive behavioral therapy for insomnia is often beneficial in cases related to anxiety or stress. Y

ou can find apps and websites that offer a detailed run-down of the approach and a guide to using it. 

Not Working? Think About Sleep Hygiene

While this post has discussed some prominent natural options for improving your sleep, there is a whole area known as “sleep hygiene” that can make a big impact.

You can freely try broad-spectrum CBD and sleep-promoting teas and cocktails, but if you don’t take care of your bedroom environment and (for example) avoid light-emitting screens before bed, you could still sabotage yourself.

The best advice for improving your sleep is to use every tool at your disposal, and sometimes, just to trust that no matter how it may feel, sleep will come eventually.