The short answer
For most adults, 2.5 to 5 mg of THC is the sweet spot for sleep. If you have never used cannabis, start at 1 to 2.5 mg. Going higher, say 10 mg or more, often backfires: racing thoughts, dry mouth, and a night spent staring at the ceiling instead of sleeping. CBD is a different story. Doses in the 25 to 75 mg range help some people, but the evidence is thinner.
cannabis oil dosage chart for cancer
The number that works for your neighbor may not work for you. Body weight, liver enzymes, tolerance, and whether you ate a heavy meal all shift the math.
Marijuana Dosage Calculator for Edibles: How to Dose THC Safely
THC doses for insomnia, by route
Edibles and capsules
Edibles are the most common choice for sleep because the effect lasts 6 to 8 hours. That is longer than most people need, so a lower dose goes further. Standard advice from public health agencies is to begin with 1 to 2.5 mg of THC, wait at least two hours, and only then consider a second small dose. Many sleep-focused gummies sold in licensed shops land at 2.5 mg or 5 mg per piece for exactly this reason.
marijuana dosage calculator for edibles
- Beginners: 1 to 2.5 mg
- Occasional users: 2.5 to 5 mg
- Regular users: 5 to 10 mg
- Above 10 mg: higher odds of anxiety, morning grogginess, and tolerance creep
Inhaled (flower or vape)
Inhaled cannabis hits in minutes and wears off in 2 to 3 hours. That suits people who wake at 3 a.m. more than people who struggle to fall asleep. Two or three puffs of a moderate-potency flower, roughly 2 to 5 mg of THC, is a reasonable starting point. You can feel the effect within 10 minutes, which makes it easier to stop before you overshoot.
Tinctures
Under-the-tongue tinctures sit between the two. Onset is 15 to 45 minutes, duration is 4 to 6 hours. Start at 1 to 2.5 mg and hold it under your tongue for a full minute before swallowing.
What about CBD for sleep?
CBD alone will not sedate you the way THC does, but it can take the edge off anxiety that keeps you awake. Common starting doses are 25 to 50 mg, taken 30 to 60 minutes before bed. Some people need 100 mg or more, and some get nothing from it. The research is mixed, and a lot of what you see online is marketing. If you try CBD, give it a week at a steady dose before deciding.
Why less is often more
THC has a biphasic effect. At low doses it tends to calm the nervous system and shorten the time it takes to fall asleep. At higher doses it can raise heart rate and anxiety, which is the opposite of what you want at 11 p.m. High doses also suppress REM sleep more sharply, and that is part of why heavy users wake up feeling flat.
Tolerance builds fast. If 5 mg worked in January and you need 15 mg by March, that is a sign to take a break, not to keep climbing.
How to dial in your dose
- Pick one product and one route. Do not mix.
- Start at 1 to 2.5 mg THC, or 25 mg CBD if you are avoiding THC.
- Take it at the same time each night, about 60 to 90 minutes before bed for edibles.
- Keep a note of dose, sleep quality, and how you feel the next morning.
- Wait three nights before increasing. Bump by 1 to 2.5 mg, no more.
- Stop increasing once sleep improves. More is not better here.
Safety and interactions
Cannabis is not a free pass. It can interact with benzodiazepines, opioids, blood thinners, and some antidepressants. It is not recommended for people with a history of psychosis, and it is not safe during pregnancy or breastfeeding. If you take prescription sleep medication, talk to your doctor or pharmacist before adding cannabis. And skip the alcohol. The combination is what sends most people to the emergency room with a bad night.
If insomnia is chronic, cannabis is a patch, not a fix. Cognitive behavioral therapy for insomnia, often called CBT-I, still beats everything else in the research, and it is worth trying first or alongside.