People who experience sleep problems know how seriously this issue can affect their quality of life. Trouble falling asleep and waking up during the night can hurt productivity, increase irritability, and even contribute to health conditions.
While some sleep problems require comprehensive treatment, others can be managed with sleep aids. The two most popular options are melatonin and CBN. Both can help you sleep, but each one works differently. Does one work better than the other? To answer this question, you need to understand how they affect your body.
Key Takeaways:
- CBN (Cannabinol) and Melatonin are two popular sleep aids, but they work in different ways.
- CBN is a cannabinoid derived from cannabis, known for its potential calming and sedative effects.
- Melatonin is a hormone naturally produced by the body to regulate sleep-wake cycles.
- Choosing between the two depends on factors like your sleep issues, lifestyle, and personal preferences.
- Always consult a healthcare professional before starting any new sleep aid.
What is CBN?
CBN is an abbreviation for cannabinol. This non-psychoactive cannabinoid is found in marijuana and hemp plants. While CBN has many potentially therapeutic properties, it's not toxic. It doesn't produce the feeling of "high" as THC does, but it can alter your perception slightly.
The two most popular cannabinoids, THC and CBD, exist in high amounts in the cannabis plant. Meanwhile, CBN's presence is much less prominent. That's why it's often less talked about than the others. This cannabinoid is also harder to find and extract.
CBN's presence in the plant increases when THC starts to break down due to aging. The aging process can occur when the plan is dried, stored for a long time, or heated. Once CBN content is increased in the plant, it can be extracted (professionally) using such methods as supercritical CO2 or ethanol extraction.
The most common benefits attributed to CBN due to its sedative properties are:
- Sleep improvement: CBN may help you fall asleep faster and stay asleep longer.
- Relaxation: Many users report a gentle body-calming effect.
- Anxiety reduction: CBN may support a more settled mood, which can be helpful if racing thoughts are what's keeping you awake.
A 2024 study demonstrated that people who took CBN before sleep had an easier time sleeping through the night and felt better during the day. While more studies have to be done to confirm CBN's role as a sleep aid, many people are already using it to improve their sleep cycles.
You can find CBN in many formats, like tinctures or gummies. The dose, as with the rest of cannabinoids, depends on your weight, experience, and state of health.
What is Melatonin?
Melatonin is a natural hormone. It signals your body that it's time to go to sleep and regulates your circadian rhythm. This hormone is produced by the pineal gland in your brain. However, it also comes as a synthetic supplement.
Compared to CBN, melatonin is extremely well-studied. While the FDA hasn't approved it for any sleep-related uses, melatonin comes in the form of an over-the-counter dietary supplement. Currently, scientists are researching its ability to assist in treating many conditions, including cardiovascular disorders, and reproductive issues.
The common uses of melatonin supplements are:
- Jet lag relief: Helps reset the body's internal clock after traveling across time zones.
- Shift work sleep problems: People who work night shifts or rotating schedules may use melatonin to help their body rest during the day.
- Delayed sleep phase disorder: Helps people who naturally fall asleep very late shift their bedtime to fit a more convenient cycle.
- Short-term insomnia: Some individuals take melatonin to help with temporary sleep difficulties caused by stress or changes in routine.
Short-term use of melatonin is considered safe. However, long-term use requires more studying. Initial research showed that long-term melatonin use may be connected to heart problems.
Some people may experience side effects that include dizziness, nausea, and headaches. Others complain of daytime drowsiness, even if they sleep well during the night.
How Do They Work?
Melatonin and CBN produce similar effects, but they work in very different ways to achieve them.
CBN: Working Through the Endocannabinoid System
CBN interacts with your endocannabinoid system (ECS). This system is a network of receptors throughout the body. It helps regulate mood, sleep, appetite, pain, and stress levels.
When you take CBN, it binds to certain receptors in the ECS. This interaction has the potential to promote a calming effect. Many people describe it as a gentle sense of relaxation.
CBN doesn't control your sleep-wake cycle directly. Essentially, it's a supporting agent. For example, if stress is keeping you awake, CBN's calming properties may help remove those barriers. As your body relaxes, falling asleep can feel more natural.
Some research suggests that CBN may have mild sedative effects. However, studies are still limited. Scientists are continuing to explore exactly how strong these effects may be.
Melatonin: Supporting Your Natural Sleep Clock
Melatonin operates in a much more direct manner than CBN. It mimics a hormone your body naturally produces.
Your brain starts releasing melatonin when it gets dark around you. Light exposure, especially from screens, can reduce natural melatonin production. That’s one reason many people struggle to fall asleep.
When you take a melatonin supplement, you are essentially telling your body that bedtime has arrived. It does not sedate you. Instead, it shifts your internal clock and prepares your body for rest.
This is why melatonin is especially helpful for jet lag or shift work. In these cases, your body’s schedule is out of sync with your environment, and melatonin helps realign that rhythm.
Melatonin controls timing, while CBN may influence comfort and relaxation. One works on your biological clock. The other may help create the right conditions for sleep.
Pros and Cons of CBN
Similar to all marijuana products and supplements, CBN has advantages and limitations. Since each person reacts differently, the results can vary. Sometimes drastically.
Pros of CBN
- Natural Source: CBN is a natural compound (even though extraction is done in the lab)
- Calming properties: CBN has the potential to calm you down during stressful times.
- Potential Pain Relief and Inflammation Control: Some research shows that cannabinoids, including CBN, could help reduce mild discomfort. If pain is interfering with your sleep, this may be helpful.
- Non-Intoxicating: CBN does not produce a strong "high" like THC.
- Potentially Non-Habit Forming: Currently, there is no strong evidence that CBN use leads to dependence.
Cons of CBN
- Limited Research: Compared to melatonin, CBN has far fewer clinical studies behind it. Its long-term safety and effectiveness are still being studied.
- Product Quality Varies: The supplement market is not tightly regulated. Some CBN products may contain inaccurate labeling or inconsistent doses.
- Legal Restrictions: Laws around cannabinoids differ by region. Availability may depend on your location.
- Possible side effects: Some people may experience fatigue, dry mouth, or mild dizziness (however, in most cases, CBN is well tolerated).
- Cost: CBN products are often more expensive than traditional sleep supplements.
CBN may be a good option if your sleep problems are linked to stress or physical discomfort. However, it may not be the best choice if you are looking for a well-studied and highly predictable solution.
Pros and Cons of Melatonin
Melatonin is one of the most researched sleep supplements available today. More people have heard about (and tried) this supplement than they have of CBN.
Pros of Melatonin
- Well studied: Melatonin has been examined in many clinical trials. Researchers have a good understanding of how it affects the body.
- Helpful for Short-Term Sleep Issues: It's especially effective for jet lag, shift work, or temporary schedule changes.
- Easy to Find: Melatonin is available in most pharmacies without a prescription.
- Affordable: Compared to many newer supplements, melatonin is usually inexpensive.
- Low Risk for Short-Term Use: When taken at appropriate doses, it's considered safe for short periods.
Cons of Melatonin
- May Cause Grogginess: Some users wake up feeling sluggish or foggy.
- Vivid Dreams or Headaches: A small number of people report unusual dreams, nausea, or mild headaches.
- Not Ideal for Long-Term Use: While short-term use is considered safe, the product may have side effects if used continuously.
- Doesn't Address Underlying Issues: If anxiety, pain, or lifestyle habits are causing sleep problems, melatonin may not work.
- Effectiveness Varies: Some people respond very well to melatonin. Others notice little to no improvement.
In the end, the right choice depends on why you are not sleeping well.
Which One is Right for You?
The choice between CBN and melatonin depends on the problem you’re trying to address. If you struggle to fall asleep because your schedule is off, melatonin may be the better option. It works with your internal clock to reset your rhythm.
If stress or anxiety keeps you awake, CBN might be the right choice because it focuses on relaxation rather than timing.
You should also think about your lifestyle and sensitivity to supplements. Some people prefer plant-based options, while others feel more comfortable with well-studied sleep aids.
In any case, you should consider speaking with your physician before trying any new sleep aids. Your sleep issues may have underlying causes that need to be addressed with comprehensive treatment. Over-the-counter aids may mask the issue instead of solving it.
Can You Use Them Together?
Some people consider using CBN and melatonin at the same time. In theory, this combination could target sleep from two angles. Melatonin may help regulate your sleep schedule, while CBN may promote relaxation.
However, combining supplements can increase the risk of side effects. Instead of getting the benefits of both, you could be doubling the risks.
Since research on CBN is still limited, there is not enough data on how it interacts with melatonin long-term. If you are thinking about testing the tandem, consult a healthcare professional first.
Taking Control of Your Sleeping Patterns
Both CBN and melatonin support sleep, but they do so in different ways. Melatonin works with your body’s natural clock, while CBN may help reduce stress and anxiety.
Neither option is perfect for everyone. Your sleep challenges, health history, and personal preferences are all part of the equation.
If sleep problems continue even after you try various sleep aids, you should speak with a professional. Quality sleep is not a luxury.
References
- Bonn-Miller, M. O., Feldner, M. T., Bynion, T. M., Eglit, G. M. L., Brunstetter, M., Kalaba, M., Zvorsky, I., Peters, E. N., & Hennesy, M. (2023). A double-blind, randomized, placebo-controlled study of the safety and effects of CBN with and without CBD on sleep quality. Experimental and Clinical Psychopharmacology, 32(3), 277–284. https://doi.org/10.1037/pha0000682
- Corroon, J. (2021). Cannabinol and Sleep: Separating Fact from Fiction. Cannabis and Cannabinoid Research, 6(5), 366–371. https://doi.org/10.1089/can.2021.0006
- Long-term use of melatonin supplements to support sleep may have negative health effects. (n.d.). American Heart Association. https://newsroom.heart.org/news/long-term-use-of-melatonin-supplements-to-support-sleep-may-have-negative-health-effects
- Savage, R. A., Zafar, N., Yohannan, S., & Miller, J. M. (2024a, February 9). Melatonin. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK534823/
