Use Cases

Best Terpenes for Sleep

4 Mins read

The best terpenes for sleep that we’ll cover in this article are;

  1. Myrcene
  2. Linalool
  3. Pinene
  4. Terpinolene
  5. Beta-caryophyllene
  6. Humulene

If counting sheep isn’t cutting it for you anymore, or you’re tired of tossing and turning, cannabis terpenes might just be the sleep aid you’ve been looking for.

Among natural remedies, terpenes — aromatic compounds found in plants, including cannabis — have gained attention for their potential to support relaxation and improve sleep quality.

This article will explore the best terpenes for sleep, how they work, the safest ways to use them, and where to find high-quality products.

What Are Cannabis Terpenes, and Why Do They Matter for Sleep?

Terpenes are aromatic compounds found in plants, including cannabis. They’re responsible for the unique scents of various strains and play a significant role in the effects these strains deliver. Beyond smell, terpenes influence how cannabis interacts with your body, particularly through the entourage effect—a synergy between cannabinoids (like THC and CBD) and terpenes that enhances therapeutic effects.

When it comes to sleep, certain terpenes are known for their calming, sedative, and anti-anxiety properties. These terpenes interact with your body’s endocannabinoid system and other biological pathways to help you relax and drift off into dreamland.

Terpenes influence sleep by interacting with receptors in the ECS, as well as neurotransmitters like serotonin and GABA (gamma-aminobutyric acid), which regulate mood and relaxation. Research suggests that certain terpenes can enhance sedation, reduce anxiety, and promote restful sleep.

What Are the Best Terpenes for Sleep?

Here’s a breakdown of the top sleep-friendly terpenes, their characteristics, cannabis strains they’re found in, and how they work to promote better rest.

1. Myrcene

CharacteristicsEarthy, musky, with a hint of cloves
Cannabis StrainsGranddaddy Purple, OG Kush, Blue Dream
EffectsSedative, relaxing, anti-inflammatory

Myrcene is one of the most abundant terpenes in cannabis, and it’s renowned for its sedative effects. Studies show that myrcene’s calming properties may come from its ability to enhance the effects of cannabinoids like THC. It’s also a natural muscle relaxant and has pain-relieving properties, making it easier to unwind and drift off to sleep

How It Works: Myrcene influences GABAergic activity in the brain, which helps to calm overactive neurons. It also increases cell membrane permeability, potentially boosting the absorption of cannabinoids and enhancing their sedative effects (Source).

2. Linalool

CharacteristicsFloral, lavender-like
Cannabis StrainsLA Confidential, Amnesia Haze
EffectsAnti-anxiety, sedative, calming

Linalool, commonly associated with lavender, is a terpene celebrated for its stress-relieving and sleep-inducing qualities. Its calming aroma alone can help reduce stress levels, but it also has deeper physiological effects that prepare your body for restful sleep. Linalool is particularly helpful for individuals struggling with anxiety-induced insomnia.

How It Works: Linalool modulates serotonin receptors in the brain, which play a role in mood and stress regulation. Additionally, it reduces glutamate release—a process that calms overactivity in the brain, paving the way for deep, restorative sleep (Source).

3. Pinene

CharacteristicsPine-like, fresh, woody
Cannabis StrainsBlue Dream, Jack Herer, OG Kush
EffectsAnti-inflammatory, anxiolytic, cognitive enhancer

Pinene, one of the most common terpenes found in nature, is notable for its pine-like aroma and potential therapeutic benefits. While pinene is often associated with alertness and focus, it also has anxiolytic properties that can help reduce stress and promote calmness, indirectly aiding in better sleep.

Pinene works by modulating neurotransmitters in the brain, particularly acetylcholine, which supports cognitive function and relaxation. Its anti-inflammatory effects further contribute to a sense of physical ease that facilitates sleep (Source).

4. Terpinolene

Characteristics
Woody, floral, citrusy
Cannabis StrainsJack Herer, Ghost Train Haze
EffectsSedative, antioxidant

Terpinolene is less abundant compared to other terpenes but highly effective for promoting relaxation and sedation. This terpene often appears in strains that strike a balance between uplifting and calming effects. It’s also rich in antioxidants, which contribute to overall wellness and support a healthy sleep cycle.

How It Works: Terpinolene exerts a mild sedative effect on the central nervous system, which promotes calmness and reduces hyperactivity. This makes it particularly effective for unwinding after a stressful day (Source).

5. Beta-Caryophyllene

CharacteristicsSpicy, peppery, woody
Cannabis StrainsGSC (Girl Scout Cookies), Bubba Kush
EffectsAnti-anxiety, pain-relief, sedative

Beta-caryophyllene stands out because it directly interacts with CB2 receptors in the endocannabinoid system, making it a powerful anti-inflammatory and anxiolytic agent. This unique interaction allows it to alleviate both physical and mental stress, setting the stage for better sleep.

How It Works: Beta-caryophyllene’s interaction with CB2 receptors reduces inflammation and pain, promoting relaxation. Its ability to alleviate anxiety further supports its role in improving sleep quality (Source).

6. Humulene

CharacteristicsEarthy, woody, slightly spicy
Cannabis StrainsWhite Widow, Headband
EffectsSedative, anti-inflammatory

Humulene (also know as  α-caryophyllene), while often overlooked, is a highly effective terpene for promoting relaxation and combating inflammation. By targeting both physical and psychological factors that can disrupt sleep, humulene contributes to a restful night.

How It Works: Humulene reduces inflammation, which is often a barrier to relaxation and sleep. It also exerts subtle sedative effects on the nervous system, allowing your body to relax and transition into sleep naturally (Source).

References

  1. Wang, M., Faust, M., Abbott, S., Patel, V., Chang, E., Clark, J. I., Stella, N., & Muchowski, P. J. (2025). Effects of a cannabidiol/terpene formulation on sleep in individuals with insomnia: a double-blind, placebo-controlled, randomized, crossover study. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine21(1), 69–80. https://doi.org/10.5664/jcsm.11324
  2. Lim, C. R., Ogawa, S., & Kumari, Y. (2024). Exploring β-caryophyllene: a non-psychotropic cannabinoid’s potential in mitigating cognitive impairment induced by sleep deprivation. Archives of pharmacal research, 10.1007/s12272-024-01523-z. Advance online publication. https://doi.org/10.1007/s12272-024-01523-z
  3. Surendran, S., Qassadi, F., Surendran, G., Lilley, D., & Heinrich, M. (2021). Myrcene-What Are the Potential Health Benefits of This Flavouring and Aroma Agent?. Frontiers in nutrition8, 699666. https://doi.org/10.3389/fnut.2021.699666
  4. Benkherouf, A. Y., Eerola, K., Soini, S. L., & Uusi-Oukari, M. (2020). Humulone modulation of GABAA receptors and its role in hops sleep-promoting activity. Frontiers in Neuroscience, 14, 594708. https://doi.org/10.3389/fnins.2020.594708
  5. Weston-Green, K., Clunas, H., & Jimenez Naranjo, C. (2021). A Review of the Potential Use of Pinene and Linalool as Terpene-Based Medicines for Brain Health: Discovering Novel Therapeutics in the Flavours and Fragrances of Cannabis. Frontiers in psychiatry12, 583211. https://doi.org/10.3389/fpsyt.2021.583211
  6. Salehi, B., Upadhyay, S., Erdogan Orhan, I., Kumar Jugran, A., L D Jayaweera, S., A Dias, D., Sharopov, F., Taheri, Y., Martins, N., Baghalpour, N., Cho, W. C., & Sharifi-Rad, J. (2019). Therapeutic Potential of α- and β-Pinene: A Miracle Gift of Nature. Biomolecules9(11), 738. https://doi.org/10.3390/biom9110738

Disclaimer

The contents of this article are for educational purposes only. The FDA has not reviewed any of these statements. This article and the contents therein are not meant to diagnose, treat, cure, prevent, or otherwise alleviate any definable medical conditions to any degree of significance. This article is not meant for medical advice. Please speak with your licensed medical professional to get more information regarding terpenes and how they can affect you.

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