Getting a good night’s rest is essential for optimal physical and mental health. Unfortunately, more than one-third of Americans don’t get the recommended seven to nine hours of sleep each night, leading to a variety of long-term complications such as heart disease, obesity, and more. If you’re having trouble sleeping, terpenes may be able to help. Here’s what you need to know about terpenes and how they can aid in getting a better night’s rest.
What are Terpenes?
Before jumping into their sleep-supportive benefits, let’s start by addressing the basics. Terpenes are fragrant oils found in plants, including cannabis.
Hemp’s terpenes are significant in terms of influencing how CBD interacts with the endocannabinoid system, as well as creating effects that support CBD. Broad spectrum hemp extract comprises all cannabis components, including cannabinoids, flavonoids, and terpenes, while CBD isolate is only made up of 99% pure CBD without any added elements.
The Entourage Effect
It is theorized that cannabis compounds have an additive, or synergistic, effect, known as the entourage effect, which enhances its effects and benefits.In short, when cannabinoids, flavonoids, and terpenes interact with each other, the effects can be different than if the compounds were isolated from one another.
Terpenes for Sleep
Now let’s take a closer look at terpenes that may possess sleep-supportive benefits. Myrcene is most recognizable for its musky, clove-like scent and is actually a component of hops used in beer. Beta-caryophyllene has been approved by the Food and Drug Administration (FDA) and European Food and Safety Authority (EFSA) as a food additive, taste enhancer, and flavoring agent “generally recognized as safe.” Similarly, linalool is responsible for the spicy, floral aroma of cannabis and beta-pinene is the most common terpene in the world. On the other hand, terpinolene is found in cannabis in far lower levels than other terpenes yet is known to possess sedative qualities, anti-inflammatory properties, and analgesic properties.
It’s important to note that terpenes not only repel predators and unwanted insects and animals, but also attract pollinators and help plants recover quickly from damage. For instance, caryophyllene is the only terpene that binds directly to the cannabinoid receptors found throughout the body and is thought to soothe inflammation, physical pain, and anxiety. Additionally, nerolidol has a woody, earthy, bark-like aroma and is known to possess sedative qualities, anti-inflammatory and analgesic properties. Furthermore, myrcene is the most abundant terpene in cannabis, possessing a fruity, herb-like scent; it’s thought to be good for sore muscles and general sedation.
The floral compound linalool, which is present in lavender, sweet basil, clary sage and mint, can help reduce stress and anxiety while increasing one’s mood. Similarly, pinene, which comes in two forms – alpha and beta – has a fresh, woodsy, pine-like aroma. Alpha-pinene is known to have properties that offer strong relief for both physical and mental strain. Finally, terpinolene has a fresh, pleasant fragrance and is known to make people more drowsy.
Cannabis strains that contain caryophyllene, nerolidol, myrcene, linalool, pinene, and terpinolene can be used to help promote relaxation and restful sleep. To further enhance this process, these terpenes may be used in conjunction with a relaxing bedtime routine such as using lavender essential oils, practicing breathing techniques, meditating, or drinking chamomile tea.
Benefits of Sleep
Getting enough sleep is vital for both physical and mental health, and experts recommend seven to nine hours of sleep each night.
Insufficient sleep may lead to a heightened risk of cardiovascular disease, obesity, and other medical concerns. Therefore, it is important to take steps to get a better night’s sleep, and terpenes may be one way to do this.
Enhancing Sleep with Terpenes
When it comes to getting better sleep, certain terpenes may prove beneficial. Myrcene is recognized for its musky clove scent, beta-caryophyllene has been approved by the FDA and EFSA as a food additive, and beta-pinene is the most common terpene in the world.
Linalool has a floral aroma, while Nerolidol has a woody, earthy scent. Terpinolene has a fresh fragrance that may make you more drowsy, while caryophyllene is the only terpene that binds directly to the cannabinoid receptors found throughout the body. Cannabis strains that contain these terpenes may be used to help promote relaxation and restful sleep.
In conclusion, terpenes can be used to help promote relaxation and restful sleep. Certain terpenes such as caryophyllene, nerolidol, myrcene, linalool, pinene, and terpinolene may be beneficial for aiding in sleep. To further enhance this process, these terpenes can be used in conjunction with a relaxing bedtime routine such as using lavender essential oils, practicing breathing techniques, meditating, or drinking chamomile tea.