CBN vs CBD: Which Cannabinoid Is Right for You?

CBN (cannabinol) is a mildly sedating cannabinoid derived from aged THC, while CBD (cannabidiol) is a non-psychoactive cannabinoid known for calming effects without drowsiness. The key difference: CBN is primarily used for sleep support, while CBD serves broader wellness needs including anxiety relief, pain management, and daily relaxation.

Both cannabinoids are legal, non-intoxicating at typical doses, and increasingly popular in beverages, gummies, and oils. But they're not interchangeable—choosing the right one depends on what you're trying to achieve. This guide breaks down the science behind CBN and CBD, compares their benefits, and helps you decide which cannabinoid fits your lifestyle.

What Is CBN? The "Sleepy Cannabinoid"

Cannabinol (CBN) is a cannabinoid that forms when THC ages and oxidizes. When cannabis is exposed to heat, light, or oxygen over time, THC gradually converts into CBN. This is why older cannabis flower is often associated with stronger sedative effects—it contains higher concentrations of CBN.

CBN is considered mildly psychoactive, with roughly 10% of THC's intoxicating potency. At typical doses found in wellness products (5-20mg), most users don't experience a "high" but may notice subtle relaxation and drowsiness.

Unlike CBD, CBN acts as a weak partial agonist at CB1 receptors—the same receptors THC activates. This direct interaction with the endocannabinoid system may explain CBN's sedating properties, though the exact mechanism isn't fully understood.

CBN has earned its reputation as the "sleep cannabinoid," though scientific evidence is still catching up to marketing claims. A 2021 review in Current Sleep Medicine Reports concluded there was "insufficient clinical evidence" to support sleep claims at doses typically found in consumer products (often 5mg or less).

What Is CBD?

Cannabidiol (CBD) is the most abundant non-psychoactive cannabinoid in hemp, typically comprising 15-25% of the plant's cannabinoid content. Unlike CBN, CBD doesn't form from another cannabinoid—it's produced directly by the cannabis plant.

CBD is completely non-psychoactive. It won't make you feel high, drowsy, or impaired at any dose. This makes it suitable for daytime use when you want to stay alert and functional.

Rather than binding directly to cannabinoid receptors, CBD works indirectly by inhibiting the FAAH enzyme, which breaks down anandamide—one of your body's naturally produced endocannabinoids. CBD also interacts with serotonin receptors (5-HT1A) and TRPV1 pain receptors, contributing to its calming and anti-inflammatory effects.

CBD has the strongest research backing of any cannabinoid besides THC. In 2018, the FDA approved Epidiolex, a CBD-based medication, for treating severe epilepsy—making CBD the first cannabis-derived compound to receive FDA approval. Beyond seizure disorders, research supports CBD's potential for anxiety, chronic pain, and inflammation.

CBN vs CBD: How They Work in Your Body

The fundamental difference between CBN and CBD lies in how they interact with your endocannabinoid system.

CBN binds directly to CB1 receptors in your brain and nervous system, though with much lower affinity than THC. This direct binding is thought to produce CBN's sedating effects. A 2024 study published in Neuropsychopharmacology found that CBN increased both NREM and REM sleep in rats, with effects comparable to the prescription sleep aid zolpidem.

CBD takes an indirect approach. Rather than activating cannabinoid receptors, CBD modulates your endocannabinoid system by preventing the breakdown of your body's own cannabinoids. It also influences serotonin signaling, which may explain its anti-anxiety effects.

CBN vs CBD for Sleep

If sleep is your primary concern, here's what the research actually shows.

CBN Sleep Research

A 2023 double-blind, placebo-controlled study involving 293 participants found that 20mg of CBN taken nightly for seven days significantly reduced the number of nighttime awakenings and improved overall sleep disturbance compared to placebo. Importantly, CBN did not cause daytime fatigue—suggesting it promotes better sleep without next-day grogginess.

The same study tested CBN combined with various doses of CBD (10mg, 20mg, and 100mg). Interestingly, adding CBD did not enhance CBN's sleep benefits—CBN alone performed just as well.

Animal research supports these findings. The 2024 rat study mentioned earlier showed CBN increased total sleep time, including both NREM (deep sleep) and REM (dream sleep) phases. The researchers noted CBN's effects were comparable to zolpidem, a commonly prescribed sleep medication.

CBD Sleep Research

CBD's relationship with sleep is more nuanced. CBD isn't inherently sedating—it doesn't make you drowsy the way CBN can. Instead, CBD may improve sleep indirectly by reducing anxiety, which is a common cause of sleep difficulties.

Studies show CBD can help people who struggle to sleep due to stress, racing thoughts, or anxiety disorders. However, for people without underlying anxiety, CBD alone may not significantly impact sleep quality.

The Bottom Line on Sleep

If you specifically want help falling asleep and staying asleep, CBN shows more direct promise. If your sleep issues stem from anxiety or an overactive mind, CBD might address the root cause. Many sleep formulas combine both cannabinoids, though research suggests CBN alone may be sufficient for sleep support.

Other Benefits: CBN vs CBD

Beyond sleep, both cannabinoids offer distinct potential benefits.

CBN Benefits

Research on CBN is still limited, but preliminary studies suggest potential applications for appetite stimulation (CBN increased food intake in rat studies), antibacterial properties (effective against antibiotic-resistant bacteria in lab settings), pain relief (may work through different pathways than CBD), and glaucoma (early research showed CBN reduced intraocular pressure).

CBD Benefits

CBD has a much broader evidence base supporting its use for anxiety and stress relief, chronic pain and inflammation, seizure disorders (FDA-approved), muscle recovery and soreness, general wellness and daily balance, and skin conditions when applied topically.

For a comprehensive look at how CBD compares to other cannabinoids like CBG and CBN together, see our complete cannabinoid comparison guide.

Can You Take CBN and CBD Together?

Yes, CBN and CBD can be safely combined. Many sleep-focused products include both cannabinoids, based on the theory that multiple cannabinoids working together produce enhanced effects—a concept called the entourage effect.

However, the 2023 clinical study mentioned earlier found that adding CBD to CBN didn't improve sleep outcomes beyond CBN alone. This suggests that for sleep specifically, CBN may be the primary active ingredient, with CBD playing a supporting role at best.

That said, combining cannabinoids may still make sense depending on your goals. If you want sleep support plus anxiety relief, a CBN+CBD formula covers both bases. If you're purely focused on sleep, CBN alone may be more cost-effective.

We recently covered the differences between CBG vs CBD as well—CBG offers energizing, focusing effects that complement CBD's calming properties in a different way than CBN does.

Side Effects and Safety

Both CBN and CBD are generally well-tolerated, but they have different side effect profiles.

CBN Side Effects

The most common CBN side effect is drowsiness—which is the intended effect for sleep products but could be problematic if you take it during the day. Some users report mild grogginess the next morning, particularly at higher doses. Because CBN is mildly psychoactive, very high doses could theoretically produce subtle THC-like effects, though this is uncommon at typical supplement doses.

CBD Side Effects

CBD's potential side effects include dry mouth, changes in appetite, mild drowsiness at high doses, and possible interactions with medications metabolized by liver enzymes (particularly those with "grapefruit warnings").

For guidance on finding the right amount, our dosing guide covers cannabinoid dosing principles that apply to CBN and CBD products.

Is CBN Legal?

Hemp-derived CBN is federally legal in the United States under the 2018 Farm Bill, which legalized hemp and hemp-derived cannabinoids containing less than 0.3% THC by dry weight. CBN falls under the same legal framework as CBD.

However, because CBN is derived from THC (even if indirectly through oxidation), some states with stricter cannabis laws may treat it differently. Most states allow CBN products, but it's worth checking your local regulations if you're uncertain.

One important note: CBN may cause a positive result on drug tests that screen for THC metabolites. If you're subject to drug testing, use CBN products with caution or consult the testing facility about their specific protocols.

Frequently Asked Questions

Does CBN get you high?

CBN is mildly psychoactive with approximately 10% of THC's intoxicating potency. At typical supplement doses of 5-20mg, most people don't experience a "high" but may notice relaxation and drowsiness. Higher doses could potentially produce subtle THC-like effects, though this is uncommon with standard products.

Is CBN or CBD better for sleep?

CBN appears more directly effective for sleep based on current research. A 2023 clinical study found 20mg CBN significantly improved sleep quality and reduced nighttime awakenings. CBD may help sleep indirectly by reducing anxiety, but it's not inherently sedating. For dedicated sleep support, CBN is the stronger choice.

Can I take CBN every night?

Current research suggests CBN is safe for nightly use. The 2023 clinical study administered 20mg CBN for seven consecutive nights without significant adverse effects or next-day fatigue. However, long-term studies are limited, so it's reasonable to take periodic breaks or consult a healthcare provider for extended use.

Does CBN show up on a drug test?

CBN may cause a positive result on drug tests designed to detect THC. Because CBN is structurally related to THC and metabolized similarly, some testing methods cannot distinguish between them. If you're subject to drug testing, use CBN products cautiously or avoid them entirely.

Is CBN legal?

Hemp-derived CBN is federally legal in the United States under the 2018 Farm Bill, provided it comes from hemp containing less than 0.3% THC. Most states allow CBN products, though some states with stricter cannabis regulations may have additional restrictions. Check your local laws if uncertain.

What's the difference between CBN and CBD gummies?

CBN gummies are formulated for sleep and relaxation, typically taken at night before bed. They may cause drowsiness and are not ideal for daytime use. CBD gummies are designed for general wellness, stress relief, and calm without drowsiness—suitable for any time of day. Some products combine both cannabinoids for nighttime formulas.

The Bottom Line

CBN and CBD serve different purposes despite both being non-intoxicating cannabinoids derived from hemp. CBN is the sleep specialist—a mildly sedating cannabinoid best suited for nighttime use when you want help falling asleep and staying asleep. CBD is the versatile all-rounder—a completely non-psychoactive cannabinoid that promotes calm and balance without drowsiness.

Choose CBN if sleep is your primary goal. Choose CBD if you want daytime relaxation, anxiety relief, or general wellness support. And don't be afraid to use both—CBN at night, CBD during the day—if your needs span both categories.

Looking for cannabinoid beverages to support better rest? Browse our sleep-focused drinks to find options formulated for relaxation and recovery.