Many adults struggle to get a good night’s sleep. In fact, a recent data analysis by the Centers for Disease Control and Prevention shows that nearly 13% of U.S. adults use a sleep aid most days or every day in the past month to help them fall or stay asleep. These include prescription medications, over-the-counter (OTC) products, and even marijuana or cannabidiol (CBD) products.
These findings show that sleep problems are common, and many people are looking for ways to fix them. But not all sleep aids work the same way, and some come with risks.
A closer look at sleep aid use
The CDC reported that in 2024:
- 5.2% of adults used prescription sleep medications
- 5.7% used OTC medications or supplements
- 3.7% used marijuana or CBD products as sleep aids
Women were more likely than men to use sleep aids overall, though marijuana use for sleep was about the same between men and women.
At the same time, many adults still struggle with sleep. Data shows that sleep difficulties and short sleep are common, with 30.5% of adults reporting less than 7 hours of sleep a night on average. This suggests that while sleep aids are widely used, they may not fully solve the problem.
Marijuana and sleep: A growing trend
As more states allow the recreational and medical use of marijuana, more people are trying it as a sleep aid. A recent survey from the American Academy of Sleep Medicine highlights just how common — and complex — this trend is.
- One-third (33%) of adults say their sleep is slightly or significantly better when they use marijuana
- 19% say it has no impact or makes sleep worse
- 47% say they don’t use marijuana at all
The survey also found differences by age and gender. Men were more likely than women to report better sleep with marijuana (39% vs. 28%), and adults ages 25–44 were the most likely to report a benefit (45%).
These results show that people’s experiences with marijuana and sleep can vary widely.
Why the results are mixed
Even though some people feel marijuana helps, experts say its effects on sleep are “multifaceted.”
Research has found conflicting results:
- A recent systematic review found that cannabinoids significantly improved self-reported sleep quality.
- Another recent study found that long-term daily cannabis use was associated with greater objective wakefulness during the night.
There may even be a psychological effect. A recent pilot study found that people who believed that cannabis would improve their sleep overestimated how early they fell asleep and how long they slept.
At the same time, there are real health concerns. Use of marijuana and other cannabis products is associated with increased risks of:
- Daytime sleepiness
- Impaired driving performance
- Physical dependence
- Withdrawal symptoms such as sleep disruption
In other words, while some people report better sleep, there are trade-offs to consider.
What sleep experts recommend
Because of these mixed findings, sleep experts urge caution. Instead of relying on substances alone, they recommend evidence-based treatments.
The recommended first-line treatment for chronic insomnia is cognitive behavioral therapy for insomnia (CBT-I). This approach helps people change habits and thoughts that affect sleep. Another treatment option for insomnia is the use of certain prescription medications.
Sleep specialists also stress the importance of talking to a healthcare professional about ongoing sleep problems. Sleep is essential to health, and proper care matters.
Simple habits that support better sleep
Healthy sleep habits can make a big difference. The AASM recommends:
- Follow a consistent routine: Go to bed when sleepy and wake up at the same time every day, including weekends.
- Create a relaxing environment: Keep your bedroom dark, quiet, and cool.
- Avoid sleep disruptors: Limit caffeine, alcohol, and nicotine in the evening.
- Avoid screens before bed: Turn off electronics at least 30 to 60 minutes before going to bed.
- Use relaxation techniques: Try deep breathing, meditation, or journaling to calm and clear your mind before bedtime.
These steps are simple, but they are proven to support better sleep over time.
The bottom line
Sleep aids, including marijuana, are widely used, but their effects are not always clear. Some people report better sleep, while others see no benefit or even worse outcomes.
The best approach is to focus on healthy sleep habits and proven treatments. Talk to your doctor if you’re having trouble falling asleep or staying asleep. Your doctor may refer you to a behavioral sleep medicine professional or an AASM-accredited sleep center for help.
Good sleep is not just about getting through the night. It’s a key part of your overall health.
