Both delta-8 and delta-9 THC are psychoactive cannabinoids derived from the cannabis plant. They produce similar effects, but delta-8 is considered less potent than delta-9. Many people use these cannabinoids for recreational purposes, but some also find them helpful for promoting sleep and relaxation.
Delta-8 and delta-9 interact with the body’s endocannabinoid system, which regulates various functions including sleep. This makes both compounds potential sleep aids. However, there are some key differences between delta-8 and delta-9 when it comes to effects on sleep.
Delta-9 THC Overview
Delta-9 tetrahydrocannabinol (THC) is the main psychoactive compound in cannabis. It produces the characteristic mental and physical effects associated with being “high.” At low doses, delta-9 can provide a sense of relaxation and euphoria. At higher doses, it can cause altered sensory perception, changes in mood, difficulty concentrating, impaired body movement, and increased heart rate.
Delta-9 THC binds to cannabinoid receptors in the brain and body. CB1 receptors are concentrated in the central nervous system and play a role in regulating pain, appetite, memory, and mood. THC’s psychoactive effects stem largely from its activation of CB1 receptors.
In terms of sleep, research shows that delta-9 THC can have mixed effects:
- Delta-9 may shorten the time it takes to fall asleep in some people due to relaxation effects.
- It may decrease REM sleep and dream states.
- Withdrawal from regular delta-9 use may cause sleep difficulties and strange dreams.
- Higher delta-9 doses can cause next-day drowsiness and sleepiness from residual drug effects.
So while delta-9 may help people fall asleep faster, it can interfere with sleep quality and architecture. It does not seem to improve sleep issues stemming from medical conditions.
Delta-8 THC Overview
Delta-8 THC is an analog of delta-9 THC with a similar chemical structure. The only difference is the location of a double carbon bond. Like delta-9, delta-8 can bind to CB1 receptors and produce psychoactive effects. However, it has lower binding affinity and potency compared to delta-9 THC.
Anecdotal reports suggest delta-8 causes a “milder” high compared to delta-9. It may provide pain relief, appetite stimulation, reduced anxiety, and improved sleep with less impairment of motor function and cognition.
There is limited research specifically on delta-8 THC due to its novelty and legal status. But early studies suggest delta-8 may influence sleep in the following ways:
- Increase total sleep time.
- Enhance sleep quality and restfulness.
- Increase deep slow-wave sleep.
- Reduce REM sleep less than delta-9.
- Cause less next-day drowsiness than delta-9.
The differences in sleep effects between the two cannabinoids may come down to their potency. The weaker psychoactivity of delta-8 could promote sleepiness without altering sleep stages as much as the more potent delta-9.
Comparing Delta-8 and Delta-9 for Sleep
Here is a comparison of delta-8 and delta-9 THC when it comes to promoting sleep:
| Factor | Delta-8 THC | Delta-9 THC |
|---|---|---|
| Onset of action | 30 minutes to 2 hours | 30 minutes to 2 hours |
| Psychoactivity | Mild | Strong |
| Sleep latency | May decrease | May decrease |
| Total sleep time | May increase | Unlikely to increase |
| Deep sleep | May increase | Unlikely to increase |
| REM sleep | May decrease slightly | Likely to decrease |
| Next-day drowsiness | Minimal | Moderate to high |
In summary, both delta-8 and delta-9 may help reduce the time it takes to fall asleep due to their relaxing effects. However, delta-8 appears less disruptive to sleep cycles and causes less next-day drowsiness. These differences suggest that delta-8 may promote better overall sleep quality compared to delta-9 THC.
Onset of Action
Delta-8 and delta-9 have a similar onset of action when inhaled or ingested. Effects typically begin within 30 minutes to 2 hours. However, ingestibles like edibles may take slightly longer as they have to pass through the digestive system.
Psychoactivity
Delta-8 and delta-9 both produce psychoactive effects by activating CB1 receptors in the brain. However, delta-8 has lower binding affinity for CB1 receptors than delta-9. This results in milder cognitive effects that some users describe as promoting relaxation without significant intoxication.
Sleep Latency
Sleep latency refers to the amount of time it takes to transition from full wakefulness to sleep. Both delta-8 and delta-9 may decrease sleep latency by exerting calming effects on the body. This can help people who struggle with falling asleep initially.
Total Sleep Time
Some research indicates delta-8 may slightly increase total sleep time. This could be beneficial for people who have difficulty staying asleep. On the other hand, delta-9 does not appear to increase total sleep time significantly.
Deep Sleep
Deep non-REM slow-wave sleep is the most restorative sleep stage. It plays a key role in immune function, metabolism, and cognitive performance. Studies suggest delta-8 may enhance time spent in deep sleep more than delta-9. The reasons for this are unclear but may relate to differences in strength of psychoactive effects.
REM Sleep
REM sleep supports emotional regulation and memory consolidation. Excessive reduction in REM sleep can lead to brain fog, irritability, and other issues. Research shows delta-9 substantially reduces time spent in REM sleep. Delta-8 appears cause a smaller decrease in REM sleep in comparison.
Next-Day Effects
Residual effects the next day are common with delta-9 THC use. Delta-8 seems less likely to cause extensive next-day drowsiness, mental fog, or other hangover-like symptoms. This may make delta-8 better for sleep when you need to function at your best the following day.
Delta-8 vs. Delta-9 Dosage
Delta-8 and delta-9 are available in various products with different concentrations and serving sizes. Dosage for each compound can range significantly:
Delta-8 THC
- Typical serving size: 5-20 mg
- Mild effects: 5-10 mg
- Moderate effects: 10-20 mg
- Strong effects: 20-50 mg
Delta-9 THC
- Typical serving size: 5-30 mg
- Mild effects: 2.5-5 mg
- Moderate effects: 5-15 mg
- Strong effects: 15-30 mg
These serving sizes can vary greatly depending on individual factors like tolerance, metabolism, cannabinoid sensitivity, and more. It’s best to start low and gradually increase dosage to find the optimal amount for sleep benefits without unwelcome side effects.
Side Effects and Safety
Delta-8 and delta-9 THC have some similar safety concerns and potential side effects to consider:
- Impaired cognition and motor coordination
- Increased heart rate and blood pressure
- Anxiety or paranoia
- Red eyes and dry mouth
- Dizziness
- Nausea
However, delta-8’s weaker psychoactivity seems to cause fewer cognitive issues and less anxiety compared to delta-9, especially at higher doses. Delta-8 also has a lower risk of causing severe anxiety or panic attacks in sensitive individuals.
Neither delta-8 or delta-9 are approved by the FDA, and their long-term health impact remains unclear. Delta-8 appears to have lower abuse potential than delta-9. But more research is still needed regarding the safety of regular use.
Delta-8 vs. Delta-9 Legality
The legal status of delta-8 and delta-9 differs significantly:
- Delta-9 THC remains a Schedule I controlled substance federally, except within approved state-legal cannabis programs.
- Delta-8 exists in a legal gray area. It is technically legal under federal law if derived from hemp, but some states have banned it.
The Farm Bill of 2018 federally legalized hemp and derivatives containing 0.3% delta-9 THC or less. Delta-8 can be synthesized from the cannabinoid CBD in hemp, allowing it to fall under this definition.
However, the DEA has expressed conflicting opinions on delta-8’s legality. Additionally, some states like Arizona have banned delta-8 products.
Due to its questionable legal status, delta-8 cannot be recommended or guaranteed as completely lawful. Consumers need to research their state and local laws before trying delta-8 products.
Formulations for Sleep
Delta-8 and delta-9 THC are available in various product types that may be helpful for sleep issues:
Delta-8 Products
- Oils and tinctures for long-lasting effects
- Edibles like gummies for convenience
- Vapes for fast relief
- Flower for smoking or vaping
- Topicals for localized effects
Delta-9 Products
- Oils and tinctures in legal states
- Edibles in legal states
- Flower for smoking in legal states
For sleep purposes, ingestible delta-8 and delta-9 products (oils, edibles, capsules) may be preferable over vaping or smoking. Ingestibles provide longer lasting effects that can improve sleep maintenance throughout the night.
Other Sleep Aids to Consider
Delta-8 and delta-9 are not the only natural options for improving sleep. Some other supplements to consider include:
- CBD – The non-psychoactive cannabinoid CBD can help reduce anxiety and pain that interferes with sleep. It has minimal side effects and low risk of dependence.
- Melatonin – Melatonin is the body’s natural sleep hormone. Supplemental melatonin mimics natural melatonin production to regulate sleep-wake cycles.
- Valerian root – Valerian is an herb used for centuries to treat insomnia. It has mild sedative effects to induce calmness and sleepiness.
- Magnesium – Magnesium deficiency can disrupt sleep. Supplements may help reduce muscle tension and anxiety at bedtime.
- Glycine – Glycine is an amino acid that may increase feelings of relaxation and tiredness before bed.
These natural sleep aids do not produce a high and tend to have minimal side effects. They may be preferable for those looking to avoid THC. Combining supplements like these with lifestyle changes can profoundly impact sleep without the need for cannabis or THC.
Conclusion
Delta-8 and delta-9 THC share similarities but have distinct differences that may affect their use as sleep aids.
Delta-8 appears less intoxicating and better at preserving deep sleep and REM sleep cycles. It causes less next-day drowsiness as well. These effects make delta-8 the winner over delta-9 when it comes to overall sleep quality.
However, delta-9’s legal status makes it more accessible in recreational and medical states. Additionally, delta-9 has more research backing its efficacy and safety profile compared to the relatively unknown delta-8.
Ultimately, choice between delta-8 or delta-9 will depend on availability, personal preference for psychoactive effects, and individual response. Those with mild insomnia or sleep troubles may find delta-8 provides adequate relief with minimal impairment. But severe insomnia is best addressed through medical guidance, lifestyle changes, and potentially stronger prescription sleep aids if warranted.