Melatonin vs. MJ: Which Substance Strengthens Sleep More?

We live in a rather restless era. Due to constant stress and the fast pace of life, many people around the world experience chronic sleep problems. Lack of sleep or a decline in its quality and duration can have a serious negative impact on the human body, as sleep is essential for recovery and rest. In the worst cases, ongoing stress can lead to chronic insomnia. Currently, many people in Western countries prefer to combat insomnia with melatonin supplements or MJ. Some choose pills, while others prefer using MJ. But what do medical experts really think about the effects of these substances on sleep?

What Is Melatonin?

Before comparing the effects of melatonin and MJ on the human body, it’s important to understand what melatonin actually is. Melatonin is a hormone that the human body can synthesize on its own. According to WebMD, “Melatonin is a hormone produced by the pineal gland in the brain. In the body, this compound is responsible for regulating sleep and wake cycles.”

“Typically, melatonin levels in the body rise in the evening, stay high throughout the night, and return to daytime levels by morning,” reports WebMD. Michael Breus, also known as “The Sleep Doctor,” a clinical psychologist and a fellow of the American Academy of Sleep Medicine, notes that a drop in melatonin levels at bedtime can lead to trouble maintaining sleep.

Melatonin Supplements

To address poor sleep quality, special dietary supplements are available. These products contain a synthetic version of the hormone, which, according to Drugs.com, reliably induces drowsiness about 30 minutes after consumption. “It’s best to take melatonin supplements when you’re already in bed and ready to sleep,” the website explains.

Dr. Breus states on his blog that “melatonin is extremely effective in treating disorders that affect the circadian rhythm (in other words, disruptions in sleep schedule), as well as problems with early and frequent awakenings, which overall helps improve sleep quality, energy, and general health.” However, he also notes that melatonin is completely ineffective for treating chronic insomnia.

Determining the Right Dosage

Doctors also point out that melatonin is only effective at specific dosages, which can be difficult to determine without expert help. According to researchers at MIT, the correct effective dose is between 0.3 and 1 milligram. Dr. Breus notes that most supplements sold in stores contain 3–10 times more melatonin than the body actually needs.

“Surprisingly, lab results show that high doses of melatonin do not have the therapeutic effect seen with lower doses,” says Breus. High doses can cause negative side effects such as headaches, nausea, increased drowsiness the next day, and more vivid dreams.

Some people with insomnia, like student Caitlin Parrish, report that melatonin supplements did not help improve their sleep quality even after long-term use. “I noticed that melatonin didn’t help me fall asleep at night, it just made me feel tired and groggy the next day. Even after taking it for three months as recommended by my doctor, it only slightly improved my sleep. I slept a bit deeper, but I still woke up frequently during the night,” says Parrish. “In fact, I wake up because of the intensity of my dreams, which often seem so realistic that it’s hard to stay asleep.”

Overall, melatonin can be used to improve sleep quality, but it’s important to calculate the correct dosage.

MJ as a Sleep Aid

Terry Roycroft, head of the Medical Marijuana Information Center, reports that in addition to being used as a pain reliever and for treating muscle spasms and epilepsy, MJ is also a very effective remedy for improving sleep quality. “The compounds in the plant are ideal for relaxing both the body and the nervous system,” says Roycroft.

According to Roycroft, cannabinoids act on endogenous receptors in the body, modulating biological systems and helping maintain natural balance. The compound CBD helps relax the body and stimulates the desire to sleep. Some experts believe that CBD may affect receptors in brain centers responsible for initiating and maintaining sleep.

In addition to CBD, the psychoactive compound THC also has a positive effect on sleep quality, and in laboratory settings, has been shown to speed up the process of falling asleep.

Possible Downsides of Using MJ for Insomnia

One of the main drawbacks of using cannabinoids for insomnia is that their use (especially THC) significantly reduces the duration of REM sleep, resulting in fewer vivid dreams. Excessive THC consumption can also cause increased drowsiness the next day, a rare phenomenon known as “MJ hangover.”

For effective use of MJ in treating insomnia, it’s best to use sedative indica strains rather than stimulating sativa varieties. Some studies also note possible long-term effects on sleep health from frequent MJ use. For example, a 2008 study from Penn State College of Medicine found that frequent MJ use during adolescence can lead to significant sleep problems later in life. The study notes “a marked decline in sleep quality among MJ users, regardless of cannabinoid dosage,” highlighting symptoms such as trouble falling and staying asleep, daytime drowsiness, and chronic fatigue.

There’s also the phenomenon of “REM rebound,” which occurs in people who stop chronic MJ use, resulting in more vivid and realistic dreams that can lead to frequent nighttime awakenings.

Which Is Better for Improving Sleep?

Ultimately, the effectiveness of MJ or melatonin for sleep problems depends on many biological factors, as well as the user’s subjective response to the treatment. Generally speaking, MJ is more effective for treating sleep disorders compared to melatonin, but it does not always guarantee a certain quality of sleep.

Unlike MJ, melatonin directly stimulates the body’s transition to sleep and, when used correctly, does not cause next-day drowsiness. MJ, on the other hand, has a complex and long-lasting effect that can last up to 8 hours, covering the entire sleep period.