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Medically Reviewed By:

Nidra Sidhu, M.D. Integrative Medicine

The Best Terpenes For Sleep – A Comprehensive Guide

If you're struggling to get a good night's sleep, you may have considered trying essential oils or other natural remedies to improve your sleep quality. One lesser-known option that may be worth exploring is terpenes.

Terpenes are organic compounds found in many plants, including cannabis. 

They are responsible for the unique aromas and flavors of different strains of cannabis, but they also have potential therapeutic effects. Some terpenes have been shown to have sedative effects, making them potentially useful for people who have trouble sleeping.

In this article, we'll take a look at the best terpenes for sleep and how you can incorporate them into your sleep routine.

What are terpenes?

Terpenes are a diverse group of organic compounds that are produced by many plants, including cannabis.

They are found in the essential oils of these plants and are responsible for the unique aromas and flavors that different strains of cannabis have.

Terpenes are not just found in cannabis, however. They are also found in other plants, including pine trees, citrus fruits, and herbs like basil and rosemary.

Terpenes have been used for centuries in traditional medicine to treat a variety of conditions. In recent years, scientists have started to investigate the potential therapeutic effects of terpenes, and they have found that some terpenes may have anti-inflammatory,, and anti-depressant effects.

How do terpenes work?

Terpenes work by interacting with the body's endocannabinoid system, which is a network of receptors found throughout the body that help regulate various functions, including sleep, appetite, and mood.

When terpenes interact with the endocannabinoid system, they can influence the effects of other compounds, such as cannabinoids like THC and CBD. This is known as the "entourage effect," and it suggests that the combination of different terpenes and cannabinoids may be more effective at providing therapeutic benefits than any one compound alone.

The best terpenes for sleep

Here are some of the best terpenes for sleep, along with their potential benefits and how to incorporate them into your sleep routine:

Linalool

Linalool is a terpene that is found in many plants, including lavender and coriander. It has a floral, lavender-like aroma and is known for its calming and sedative effects.

Studies have shown that linalool may have anti-anxiety and anti-depressant effects, making it potentially useful for people who have trouble sleeping due to stress. It may also have pain-relieving effects, which could be helpful for people who have chronic pain and difficulty sleeping.

To incorporate linalool into your sleep routine, you can try using a lavender essential oil or adding a few drops of linalool-rich essential oil to your bath or diffuser before bed.

Myrcene

Myrcene is a terpene that is found in many plants, including mangoes, hops, and thyme. It has a musky, earthy aroma and is known for its sedative effects.

Studies have shown that myrcene may have muscle-relaxant effects, which could be helpful for people who have difficulty sleeping due to muscle tension. It may also have anti-inflammatory effects, which could be useful for people who have chronic pain and difficulty sleeping.

Caryophyllene

Caryophyllene is a terpene that is found in many plants, including black pepper, cloves, and rosemary. It has a spicy, woody aroma and is known for its anti-inflammatory and analgesic (pain-relieving) effects.

Studies have shown that caryophyllene may have anxiety-reducing and antidepressant effects, making it potentially useful for people who have trouble sleeping due to stress. It may also have anti-inflammatory effects, which could be helpful for people who have chronic pain and difficulty sleeping.

To incorporate caryophyllene into your sleep routine, you can try using a caryophyllene-rich essential oil or adding a few drops of caryophyllene-rich essential oil to your bath or diffuser before bed.

Pinene

Pinene is a terpene that is found in many plants, including pine trees and rosemary. It has a woody, pine-like aroma and is known for its alerting effects. While pinene may not be the best terpene for sleep on its own, it may be useful for people who have trouble falling asleep due to anxiety or racing thoughts.

Studies have shown that pinene may have anti-inflammatory and bronchodilator (breath-enhancing) effects, which could be helpful for people who have asthma or other respiratory conditions that make it difficult to sleep. It may also have memory-enhancing effects, which could be useful for people who have trouble sleeping due to stress.

To incorporate pinene into your sleep routine, you can try using a pinene-rich essential oil or adding a few drops of pinene-rich essential oil to your bath or diffuser before bed.

Terpinolene

Terpinolene is a terpene that is found in many plants, including tea tree, pine, and cumin. It has a woody, floral aroma and is known for its sedative effects.

Studies have shown that terpinolene may have sedative and stress-reducing effects, making it potentially useful for people who have trouble sleeping. It may also have antioxidant and antibacterial effects, which could be helpful for people who have respiratory conditions that make it difficult to sleep.

To incorporate terpinolene into your sleep routine, you can try using a terpinolene-rich essential oil or adding a few drops of terpinolene-rich essential oil to your bath or diffuser before bed.

How To Use Terpenes For Sleep

There are several ways you can incorporate terpenes into your sleep routine:

Essential oils: 

You can use essential oils that are rich in terpenes like linalool, myrcene, caryophyllene, pinene, and terpinolene to create a relaxing atmosphere before bed. You can add a few drops of the essential oil to a diffuser or mix it with a carrier oil like coconut oil and apply it to your skin or pulse points.

Aromatherapy: 

You can use terpenes in the form of aromatherapy products like candles, incense, or room sprays to create a relaxing atmosphere before bed.

Cannabis strains: 

If you live in a place where cannabis is legal, you can try using strains that are high in terpenes like linalool, myrcene, caryophyllene, pinene, and terpinolene to help you sleep. Just be sure to follow your state's laws and regulations when using cannabis products.

Supplements: 

You can also try using terpene supplements, which are available in the form of capsules, tinctures, or oils. These supplements can be taken orally or applied topically. Just be sure to follow the dosage instructions on the product label and talk to your healthcare provider before starting any new supplement.

Herbs and spices: 

You can incorporate herbs and spices that are rich in terpenes like linalool, myrcene, caryophyllene, pinene, and terpinolene into your diet. For example, you can try adding lavender, coriander, mango, hops, thyme, black pepper, cloves, rosemary, pine, tea tree, and cumin to your meals or drinks.

It's important to note that the effects of terpenes can vary from person to person, and there is still a lot we don't know about how they work. If you're considering using terpenes for sleep, it's a good idea to talk to your healthcare provider to see if they are right for you.

Conclusion

Terpenes are organic compounds found in many plants that are responsible for the unique aromas and flavors of different strains of cannabis. Some terpenes have sedative effects and may be useful for people who have trouble sleeping.

The best terpenes for sleep include linalool, myrcene, caryophyllene, pinene, and terpinolene. You can incorporate terpenes into your sleep routine by using essential oils, aromatherapy products, cannabis strains, supplements, or herbs and spices. Just be sure to follow the dosage instructions and talk to your healthcare provider before starting any new treatment.

Clayton McCall

Clayton is a Senior Content Specialist, researcher, and holistic healthcare practitioner. Having been in the supplement industry for more than 15 years, Clayton brings a wealth of experience to the delta 8 space. His publications include alternative therapy, stress and coping, and alternative health.