TLDR ⚡️: A major study of over 1,400 young adults reveals that 22% are using cannabis or alcohol to fall asleep. While these substances might knock you out, they actually sabotage your sleep quality and create a "tolerance trap" that makes insomnia worse over time.
Most people think a quick gummy or a glass of wine is the ultimate hack for a restless mind.
It feels like a shortcut. You take a hit or a sip, the world goes fuzzy, and you wake up eight hours later. Except, you don't actually wake up rested. You wake up with a "sleep debt" that you didn't even know you were accruing.
A new study from the University of Michigan just pulled the curtain back on this habit. It turns out that millions of young adults are effectively "self-medicating" their way into a long-term sleep crisis.
The Bottom Line: Using cannabis or alcohol to fall asleep is like using a sledgehammer to turn off a bedside lamp. It works, but it breaks the lamp in the process. These substances disrupt your sleep architecture and can lead to a cycle of dependency where you eventually can't sleep without them.
The "Nightcap" is actually a trap
Researchers looked at nearly 1,500 young adults (ages 19 to 30) across the country. The numbers were staggering.
About 18% of these young adults are using cannabis to catch some Zs. That is more than double the number of people using alcohol for the same reason. If you look at people who use cannabis at all, nearly half of them are doing it specifically to fall asleep.
There is a huge demographic split here too. Women are twice as likely as men to use cannabis for sleep. Black young adults are three times more likely than white young adults to reach for alcohol as a sleep aid.
People aren't doing this to get "high" in the traditional sense. They are doing it because they are tired, stressed, and desperate for rest. But the biology of how these substances work tells a much darker story.
The part that scared the researchers
Here is where the biology gets messy.
Your brain does not just "turn off" when you sleep. It goes through a highly choreographed dance of stages. You have light sleep, deep sleep, and REM (the stage where you dream and process emotions).
When you use cannabis or alcohol, you are not entering natural sleep. You are entering a state more like sedation. These substances act like a "blocker" in the brain's circuitry.
Think of your brain like a high-end restaurant closing up for the night. Usually, the staff cleans the floors, stocks the fridge, and balances the books. When you use cannabis to sleep, it is like locking the front door but leaving the kitchen a mess. The "cleaning" (the restorative work of deep sleep) never happens.
The result? You wake up feeling like a zombie. Because you feel like a zombie, you struggle to get through the day. Because you struggle to get through the day, you feel more stressed at night. So, you reach for the gummy again.
The "Tolerance Trap"
The most dangerous part of this is how quickly your brain adapts.
The researchers found that regular use leads to a "tolerance" effect. Your brain's receptors (the locks that the cannabis "key" fits into) start to hide. They don't want to be over-stimulated, so they pull back into the cell wall.
Now, you need a stronger "key" (more cannabis) to get the same sedative effect. Eventually, the substance stops working for sleep entirely, but your brain has forgotten how to fall asleep without it. You end up with a substance use disorder and worse insomnia than when you started.
How to actually fix your sleep
The study authors emphasize that we need to stop viewing cannabis as a "natural" sleep aid. It is a powerful drug that changes your brain chemistry. If you are struggling to sleep, here is the protocol recommended by the data:
Talk to a pro: If you are using cannabis every night to sleep, your "sleep engine" is likely out of sync. A doctor can help you taper off safely.
The "Window" Method: If you do use these substances, keep them far away from bedtime. Alcohol, in particular, should be finished at least 3-4 hours before your head hits the pillow.
Audit your "Why": Are you using it for sleep, or to numbs the anxiety of the day? Addressing the underlying stress is more effective than sedating the symptom.
Prioritize Sleep Hygiene: It sounds boring, but light management and cool room temperatures do the heavy lifting that substances only pretend to do.
Sources:
University of Michigan Institute for Social Research, "Monitoring the Future Panel Study."
Patrick, M. E., Pang, Y. C., & Terry-McElrath, Y. M. (2025). "Cannabis and Alcohol Use to Initiate Sleep Among Young Adults." JAMA Pediatrics.
ScienceDaily, "Young adults are using cannabis to sleep at alarming rates." (December 18, 2025).
Till next time,
ReviveMyHealth