Beyond the prescription: Simple steps to enhance your bedtime routine with medical cannabis

What is World Sleep Day 2025?

World Sleep Day is an annual awareness event recognised around the globe. It is celebrated every year on the Friday before the Spring equinox, which this year falls on Friday the 14th of March. The event, held by the World Sleep Society since 2008, aims to “lessen the burden of sleep problems on society through better prevention and management of sleep disorders.”

Why is sleep so important?

We are all familiar with the feeling of grogginess and fatigue when we don’t get enough sleep on any given night. But sleep is much more important than simply allowing us to feel energised the next day. In fact, healthy sleep is essential for the vast majority of our bodily processes, from processing information and forming memories to physical healing and mood regulation. 

And yet, studies show that a significant percentage of the population is simply not getting enough sleep with around a third of adults in the UK reporting symptoms of insomnia. With poor sleep presenting such a significant burden on public health, identifying effective insomnia treatments and methods to improve sleep is extremely important - particularly for individuals with existing chronic conditions. 

What treatment is used for insomnia?

Insomnia is a complex condition that can be linked to many things, including existing health conditions (such as anxiety, depression, or chronic pain) or poor bedtime routines (like using devices or drinking alcohol right before bed). Identifying the best treatment for insomnia therefore often depends on the underlying cause. 

For some people, making simple lifestyle changes, such as avoiding alcohol and tobacco before bed or ensuring your bedroom is dark and quiet, can be enough to improve sleep. Others may require more significant interventions. In some cases, cognitive behavioural therapy or sleep aids may be recommended; however, pharmaceutical sleeping pills are rarely prescribed for insomnia - and will only be prescribed for a short period - as they are often associated with serious side effects and dependence. 

Medical cannabis and sleep

Medical cannabis has been available on prescription in the UK since 2018. Cannabis-based medicines can be prescribed for insomnia and other sleep disorders; however, patients with other conditions may also experience sleep benefits with their medical cannabis treatment. 

Several studies have demonstrated that cannabinoids such as CBD and THC, as well as other cannabis compounds, may be beneficial in improving certain aspects of sleep. For example, THC is known to have sedative effects and has been observed to decrease sleep onset latency (the time it takes to fall asleep). Some research also indicates that cannabis may increase the time spent in non-rapid eye movement (NREM) sleep - the stage of sleep that helps us wake up feeling refreshed. However, more clinical research is needed to confirm this effect. 

Nonetheless, many medical cannabis patients report benefits for both their sleep and their experience of symptoms when using their medication as part of their sleep routine. For example, patients with multiple sclerosis (MS) or other conditions that cause muscle spasms, may find that better control of their symptoms allows them to get to sleep more easily.

Using medical cannabis as part of your bedtime routine

Patients with a range of conditions may be prescribed cannabis-based medicines to take at night to help manage symptoms while they sleep. This can include medical cannabis oils, cannabis flower, or a combination of the two. When prescribing your medical cannabis products, your doctor will also advise you on your new dosing routine, including when to take your medication before bedtime. 

Integrating your medication into a healthy and consistent nighttime routine can help to enhance your treatment and make it easier to track your treatment outcomes. So, how and when should you use medical cannabis to help sleep?

Your doctor will likely advise you to:

• Administer medical cannabis oils around an hour or so before you want to go to sleep.
• Administer medical cannabis flower (using a vaporiser) around 20-30 minutes before you want to go to sleep.

However, this may vary depending on your treatment goals and medication concentration. 

More tips for improving your bedtime routine

Medical cannabis should not be considered a quick fix to improve your sleep overnight. It is often necessary to incorporate your treatment into a broader bedtime routine. This can include:

• Avoiding high stimulation activities in the hours before bed (such as exercise). 
• Avoiding alcohol and tobacco for at least 6 hours before bed as these can affect your sleep quality. 
• Ensuring your bedroom is a comfortable temperature and dark enough to facilitate sleep. 
• Spending the hours before bed relaxing, such as by taking a bath, reading a book, or doing some meditation or stretching. 
• Avoiding screens, including television and mobile phones, in the hours before bed. 

Consistency is paramount when incorporating medical cannabis into an effective night-time routine. Maintaining healthy habits while following the dosing instructions given by your clinician could help to improve your sleep and enhance your treatment outcomes. 

Final thoughts

Sleep is incredibly important for maintaining our overall health and wellness, but for those with diagnosed health conditions, getting a healthy amount of quality sleep can make a significant difference to treatment outcomes. Effectively incorporating your prescribed medical cannabis products into a healthy bedtime routine could help to improve your symptoms, both at night and the following day.

If you’re wondering how to use cannabis for sleep, our specialist doctors are always on hand to advise you.