Delta 8 vs Delta 9 For Sleep: What's the Difference?

Looking to join the tens of millions of Americans who use cannabis for sleep, but unsure where to start? Delta-9 THC and Delta-8 THC are both great for sleep, but have slightly different effects. We break down the science to help you choose the perfect product for your bedtime routine.

Key Takeaways

• Research shows that THC can support sleep, both by shortening the time it takes to fall asleep and increasing sleep satisfaction.
• Delta-9 and Delta-8 THC are structurally very similar and cause very similar effects.
• That means both Delta-9 and Delta-8 can provide the calming, soothing effects that are so great for sleep support.
• Delta-8 is generally considered to have milder effects, often being referred to as "diet THC." 

See Related: How Long Do Delta 9 Gummies Last?

The Relationship Between THC and Better Sleep

THC is perhaps most famous for producing marijuana's iconic high. But that's far from the only thing it can do.

Over the last decade, THC has become an increasingly popular option for people looking to support their sleep. You might be surprised how many millions of people already use THC for this exact purpose.

For example, a 2025 survey by the National Sleep Foundation found that 45 million Americans have used cannabis products to support their sleep. According to the University of Michigan, the rate of cannabis use for sleep is higher among young adults and women.

In fact, a large survey by Boston University found that cannabis is the most commonly used drug for sleep. That same survey found that roughly three-quarters of recreational cannabis users also use it for sleep.

Little wonder, either, as research has also found a worryingly high number of people don't get enough sleep. That same Boston University study noted that over one-third of US adults sleep less than the recommended seven hours per night. 

So, both research and widespread anecdotal evidence support the use of THC for sleep. But how, exactly, does it help support sleep? And is one form of THC better than another?

How THC Works

THC, or tetrahydrocannabinol, is just one of over 100 cannabinoids produced by the Cannabis sativa plant. That plant is known as the cannabis plant, or as the hemp plant when it contains less than 0.3% THC by weight. (We'll get back to that distinction later.)

You may have heard of some of these cannabinoids. CBD is another popular cannabinoid. Others include CBG and CBN. 

All of these cannabinoids work in roughly the same way. They interact with certain receptors in our brain and body called cannabinoid receptors.

Endocannabinoid System

Cannabinoid receptors are one of the major components of the endocannabinoid system, or ECS. This system is incredibly important. It's linked to all kinds of vital bodily processes, like memory, mood, appetite, the immune response, and... sleep.

Our body naturally produces its own cannabinoids. These are called endocannabinoids. By altering the production of these molecules, the body can send signals through the ECS.

Think of the ECS like a sort of regulator. It sends signals and instructions to various other bodily systems to help keep our bodies in a healthy balance, called homeostasis.

When THC interacts with this system, it causes various effects. THC's psychoactive effects are what cause marijuana's high. But this potent cannabinoid can also affect the ECS in ways that help support sleep.

Bonus: Do CBD Gummies Have THC in Them?

Circadian Rhythm

The ECS regulates sleep by contributing to the balance of certain chemicals in your body. These chemicals, including neurotransmitters and sleep hormones, are what control your body's internal clock.

That clock is also called your circadian rhythm. It's managed by your brain and is what makes you feel sleepy in the evening and alert in the morning. At least, that's the idea.

Your internal body clock should work automatically, running on a roughly 24-hour cycle. However, various factors can affect and even undermine your circadian rhythm.

For example, sunlight can affect your sleep-wake cycle. When your eyes detect light, particularly sunlight or blue light, they tell the brain to produce less of a crucial sleep hormone called melatonin. Being exposed to light can therefore make you feel more awake and make it difficult to fall asleep. 

Stress is another potent factor that can interfere with your circadian rhythm. If you've ever found it difficult to fall asleep because you were worrying about something, you likely know just how impactful stress can be.

Getting a good night's sleep is really important. Healthy sleep brings many, many benefits, from improved focus and mood to better-supported immunity and metabolism. In contrast, poor sleep has many adverse effects. 

That said, getting restful sleep is sometimes easier said than done.

There are plenty of ways we can support sleep. Practices that promote restorative rest are collectively known as sleep hygiene. Good sleep hygiene often involves turning off electronic devices a few hours before bed, blocking out light, and trying to wake up and fall asleep at roughly the same time every day.

Even with great sleep hygiene, people may have trouble sleeping. In some cases, that can be due to certain sleep disorders. Sometimes life just gets in the way.

That's where THC comes in. It's a powerful sleep support that may help you fall asleep faster and stay asleep for longer.

Potential Benefits of Delta-9 THC and Delta-8 THC

As we mentioned, THC is already widely used for sleep. That popularity is increasing, too. But different people use THC for different sleep-related reasons.

Nighttime Relief

Perhaps the most common reason people use THC for sleep is to help them fall asleep.

Research has found that THC can reduce sleep onset latency. That describes the period of time it takes for you to actually fall asleep.

In part, that's because THC has a very similar chemical structure to the endocannabinoids naturally abundant in your body. It interacts with cannabinoid receptors that instruct your brain to produce sleep hormones and generally make you feel sleepy. 

In other words, THC can help you fall asleep faster. According to the Sleep Foundation, it should take less than 20 minutes to fall asleep. If you usually need much longer, you might benefit from a little support.

For example, a quarter of a square of our Chocolate Dream delivers 12.5mg of natural Delta-8 THC, plus CBN and valerian root. This blend helps you fall asleep with ease and wake up refreshed. 

Restful Sleep

THC doesn't just have the potential to help you fall asleep faster. Research also shows it can increase sleep duration and satisfaction. 

Sleep Conditions

THC has various other potential benefits, which can contribute to its sleep-supporting effects. For example, research has found that THC can help promote deep relaxation, which may help with a number of sleep conditions. 

Differences Between Delta-9 THC and Delta-8 THC

THC's therapeutic potential for supporting sleep is clear. But THC isn't actually a single molecule.

When people refer to THC, they usually mean Delta-9 THC. That's the version of THC that's most prevalent in Cannabis sativa. 

It's not the only version of THC, though. Another increasingly popular type of THC is called Delta-8 THC.

Both Delta-9 and Delta-8 THC occur naturally. The two cannabinoids have very similar chemical structures and similar physical effects. 

In other words, they both have calming effects, which makes them both potentially useful for supporting sleep.

However, Delta-8 is generally considered to have slightly less intense effects compared to Delta-9. It's even called "diet THC" to reflect its more mild sedative effects. 

That relative mildness can actually make Delta-8 THC a great choice for sleep. After all, if you're taking THC for sleep, you're likely more interested in its sleep-promoting effects rather than its intoxicating effects. 

Then again, millions of people swear by the time-tested effects of Delta-9 THC specifically. 

Fortunately, there’s no shortage of options when it comes to Delta-9 and Delta-8 THC products. So choose whichever works best for you!

Delta-8 THC Sleep Friendly Products

We've already mentioned our Delta-8 THC Chocolate Dream. As the name suggests, this luxurious vegan dark chocolate bar is packed with sleep-supporting ingredients. 

If chocolate isn't your thing, consider a gummy. We offer natural strawberry-flavored Delta-8 THC Gummies with 10mg of THC per gummy. 

Another popular choice is THC oil. Our Delta-8 THC Tincture Oil blends Delta-8 THC with broad-spectrum hemp extract, giving you the full range and sleep-supporting benefits of the hundred-plus cannabinoids naturally produced by hemp. 

Delta-9 THC Products 

If you prefer the effects of Delta-9, we've got you covered. Our Delta-9 THC Chocolate Delight blends Delta-9 THC with CBD in a deliciously smooth milk chocolate bar. 

For gummies, we offer a variety of Delta -9 THC gummies, from gummies containing both THC and CBD to our stronger watermelon-flavored gummies.  

You could even make your own THC-based sleep supplement with our Delta-9 THC Sugar. Each gram contains 2.5mg of THC to help you craft your perfect nighttime dessert. 

Are Delta-9 and Delta-8 THC Legal?

Both Delta-9 and Delta-8 THC can be legally purchased. 

That's thanks to the 2018 Farm Bill, which legalized hemp. This legislation made hemp federally legal. As we mentioned earlier, hemp plants are distinct from cannabis plants based on the fact that they produce less than 0.3% THC by dry weight.

Hemp plants naturally produce both Delta-9 THC and Delta-8 THC. But they contain very low concentrations of both cannabinoids.

Hemp plants do naturally produce lots of CBD, though. That cannabinoid is very similar to THC. It's therefore quite simple to convert CBD to THC.

Products made this way are considered hemp-derived THC products. Because they follow the rules set out by the Farm Bill, they are federally legal. (State laws and local laws may vary, though, so make sure to check before buying.)

Conclusion

Tens of millions of people use THC for sleep, and for good reason. Research shows that THC can help people fall asleep more quickly and stay asleep longer. 

Both Delta-9 and Delta-8 THC come with these potential benefits. That means what you use is up to you. 

If you prefer a more mild effect, consider Delta-8. If you'd rather take a small dose of the more potent Delta-9, go for that.

Remember, both are natural and federally legal, and there are plenty of products from which you can choose. So if you feel like your bedtime routine needs a refresh, you can always switch between the two.

Keep Reading: Is Delta-9 Considered “Synthetic Cannabis”?

Frequently Asked Questions

Will Delta-9 Help With Sleep?

Yes! Research has shown that Delta-9 THC can help people fall asleep more quickly. Some studies also suggest it can increase sleep satisfaction, too.

Delta-9 THC is often used by people with sleep problems. Its other potential benefits, like promoting relaxation, have been shown in studies to support sleep for people with sleep disorders like restless leg syndrome.

Which Delta Is the Strongest For Sleep?

Delta-9 and Delta-8 are both great options for sleep. Delta-8 is generally considered to have milder effects compared to Delta-9.

Does Delta-8 or 9 Make You Higher?

Both Delta-8 and Delta-9 have psychoactive effects. That means both can get you high.

That said, Delta-8 is widely considered to have milder psychoactive effects compared to Delta-9. Assuming the dose of each is the same, you would therefore generally expect Delta-9 to cause more potent effects.

Equally, a higher dose of Delta-8 may cause more potent effects than a low dose of Delta-9. 

Remember, though, that many factors can influence how you react to cannabinoids. Body size, weight, tolerance, and even how much you've eaten before taking your dose can all influence THC's effects. 

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