CBN for Sleep: What It Is & What Research Shows
By Jake Jones, CEO, Gold Naturals · Updated October 2026
CBN (cannabinol) is a cannabinoid best known for sleep support. In a 2023 double-blind, placebo-controlled trial of 293 adults, 20 mg of CBN taken nightly reduced nighttime wake-ups and overall sleep disturbance compared with placebo, without more next-day tiredness. It didn't change how quickly people fell asleep, and adding CBD didn't improve the result.
What is CBN?
CBN (cannabinol) is a hemp cannabinoid that forms naturally as THC ages and oxidizes. It's found in small amounts in most hemp extracts and in higher concentrations in products specifically formulated for sleep. Most CBN products pair it with CBD — our Sleep line includes both.
What does CBN stand for?
CBN stands for cannabinol. Unlike CBD, which is synthesized directly by the plant, CBN forms as a breakdown product when THC oxidizes — typically when harvested hemp ages or is exposed to oxygen and light.
Does CBN get you high?
CBN binds only weakly to the CB1 receptor that produces THC's high. In a 2023 randomized controlled trial, 20 mg of CBN nightly didn't increase next-day fatigue compared with placebo. Effects vary by person and dose. Our current Sleep products also contain Delta 9 THC, so check each label before driving.
Does CBN help with sleep? What the research shows
Early evidence says CBN may help you stay asleep. In a 293-person randomized trial, 20 mg of CBN nightly cut nighttime wake-ups and lowered sleep-disturbance scores. It didn't significantly improve overall sleep quality or time to fall asleep, and adding CBD didn't help.
The 2023 double-blind trial (20 mg CBN, 293 adults)
The largest placebo-controlled study of CBN for sleep so far was published in 2023. Researchers enrolled 293 adults aged 18–55 who rated their sleep as "poor" or "very poor." Each person took a placebo, 20 mg of CBN, or 20 mg of CBN plus 10, 20 or 100 mg of CBD every night for seven nights.
- Compared with placebo, 20 mg of CBN reduced the number of times people woke up during the night and lowered overall sleep-disturbance scores.
- It did not change how long it took to fall asleep or how long people were awake after first falling asleep, and the change in overall sleep quality was not statistically significant.
- Next-day fatigue was no different from placebo.
- Adding CBD did not improve the results compared with CBN alone.
"Findings suggest 20 mg of CBN taken nightly may be helpful for improving overall sleep disturbance, including the number of times one wakes up throughout the night, without impacting daytime fatigue."
— Bonn-Miller et al., 2023, Experimental and Clinical Psychopharmacology
Worth knowing: the study's authors were employees of Canopy Growth Corporation and Wana Brands, two cannabis companies.
Read the full breakdown: What the double-blind trial found →
A smaller 2026 trial tested much higher doses
In a 2026 sleep-lab study, 20 adults with doctor-diagnosed, long-term sleep problems took a single dose of 30 mg of CBN, 300 mg of CBN or a placebo on separate nights. Neither dose changed time spent awake during the night. The 300 mg dose improved some measures, including self-rated sleep quality and time to fall asleep, while 30 mg showed no measurable effect. As the researchers put it, "Larger, longer trials are warranted." (Lavender et al., 2026, Journal of Sleep Research)
What we don't know yet
Long-term use data for CBN is limited. The Bonn-Miller trial ran for seven nights; the Lavender study tested single doses. The dose-response curve — how much more 30 mg or 50 mg helps compared with 20 mg — hasn't been mapped in a human trial.
How much CBN for sleep?
Human trials have used 20 to 300 mg of CBN taken before bed. The most studied dose is 20 mg — that's the amount the 293-person trial used nightly. Many people start lower and adjust after a few nights. For a full breakdown and a dose table, see How much CBN for sleep →
CBN vs melatonin
Melatonin shifts your circadian clock and works best for jet lag or a shifted sleep schedule. CBN is more associated with staying asleep once you're there — specifically, reducing nighttime wake-ups. They do different jobs. For a detailed comparison, see CBN vs melatonin →
CBN with CBD: do you need both?
In the largest placebo-controlled CBN sleep study, adding CBD did not improve on CBN alone. The authors put it directly: "The addition of CBD did not positively augment CBN treatment effects." (Bonn-Miller et al., 2023, Experimental and Clinical Psychopharmacology)
We pair CBN with CBD as a formulation choice, not because a study proved the combination works better. CBD addresses the wind-down side of sleep; CBN targets staying asleep. We use both because we think they complement each other — but we won't overstate what the trial found.
Gummies, softgels or tincture: which CBN format?
Tinctures (15–30 min sublingual onset) work faster. Good if you want the flexibility to dose close to bedtime.
Gummies and softgels take 45–90 min to digest before the effect starts, but tend to last longer. Take them 45–90 min before bed.
Softgels are the same formula as the tincture in a swallowable, taste-free capsule — good if you dislike the hemp taste.
Why high-potency CBN matters
The 293-person trial used 20 mg of CBN nightly. Our Sleep Gummies deliver 10 mg CBN in the Microdose tier (paired with 2 mg Δ9) and 20 mg CBN per gummy in the regular tier (paired with 5 mg or 10 mg Δ9). Our Sleep Tincture delivers 5 mg, 10 mg, or 15 mg of CBN per dropper across Light, Medium and Heavy tiers. Most products at health-food stores dose CBN at 2–5 mg per serving — well below what the trial used.
Our CBN sleep formulas
High-potency CBN for staying asleep
- Sleep Gummy — Microdose: 2 mg Δ9 + 10 mg CBN per gummy; regular: 20 mg CBN per gummy (5 mg or 10 mg Δ9 tier)
- Sleep Tincture — 5/10/15 mg CBN per dropper (Light/Medium/Heavy)
- Sleep Soft Gels
Full-spectrum hemp extract. Contains up to 0.3% Delta 9 THC; we don't recommend use if you are drug tested.
What changes on December 11, 2026
From December 11, 2026, P.L. 119-37 §781 (delayed by P.L. 119-103) limits hemp products to 0.4 mg total THC per container. Our current Sleep Gummies and Sleep Tincture contain more than 0.4 mg total THC per serving — they will not comply with that limit after December 11. We are developing new formulas for the post-December 11 line. What changes December 11 →
This is legal information, not legal advice.
CBN sleep guides
- Does CBN help you sleep? What two double-blind trials found
- How much CBN for sleep (dose table + melatonin comparison)
- CBD for sleep: gummies, softgels and tinctures
- CBG for daytime recovery →
Frequently asked questions about CBN for sleep
What is CBN?
CBN (cannabinol) is a cannabinoid that forms as THC ages. It's best known for sleep support. In a 2023 double-blind, placebo-controlled trial, 20 mg of CBN a night reduced nighttime wake-ups and overall sleep disturbance compared with placebo, but it didn't change how quickly people fell asleep.
Does CBN really help you sleep?
Early evidence says it may help you stay asleep. In a 293-person randomized trial, 20 mg of CBN nightly cut awakenings and lowered sleep-disturbance scores compared with placebo. It didn't significantly improve overall sleep quality or time to fall asleep, and adding CBD didn't help. Read the full breakdown: what the double-blind trial found →
How much CBN should I take for sleep?
Human trials have used 20 to 100 mg of CBN taken before bed. Many people start lower and adjust after a few nights. Take it at the same time each night, and check with your doctor if you take sleep or other prescription medications. See the full dose guide: how much CBN for sleep →
Does CBN get you high?
CBN binds only weakly to the CB1 receptor that produces THC's high. In the 2023 sleep trial, 20 mg of CBN nightly didn't increase next-day fatigue compared with placebo. Effects vary by person and dose. Our current Sleep products also contain Delta 9 THC, so check each label before driving.
Does CBN make you groggy the next morning?
In a 2023 placebo-controlled study, 20 mg of CBN nightly didn't increase next-day fatigue compared with placebo (Bonn-Miller et al., 2023, Experimental and Clinical Psychopharmacology). Responses vary, so try it first on a night when you don't need to be up early.
Is CBN better than melatonin?
They do different jobs. Melatonin works best for jet lag or a shifted sleep schedule. CBN is more associated with reducing nighttime wake-ups. For a detailed comparison, see CBN vs melatonin →
Should I take CBN with CBD?
In the largest placebo-controlled CBN sleep study, adding CBD didn't improve on CBN alone. We pair them in our formulas because CBD addresses the wind-down side of sleep and CBN targets staying asleep — but that's our formulation choice, not a proven combination benefit.
Can I take CBN every night?
Trials ran for 1–7 nights; long-term data is limited. There's no established dependency risk at typical sleep doses, but we don't have years of data yet. If you take prescription sleep medications, check with your doctor before stacking CBN with them.
Is CBN legal?
CBN is a hemp-derived cannabinoid and is federally legal under the 2018 Farm Bill (hemp ≤0.3% Δ9 THC by dry weight). State rules vary. From December 11, 2026, P.L. 119-37 §781 changes how hemp THC products are regulated. This is legal information, not legal advice. What changes December 11 →
Will CBN show up on a drug test?
Drug tests typically look for THC, not CBN. But our current Sleep products are full spectrum. Full-spectrum hemp extract. Contains up to 0.3% Delta 9 THC; we don't recommend use if you are drug tested.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.