In a concerning trend, a growing number of young adults are turning to cannabis and alcohol as sleep aids, but new research suggests that the habit may actually make it harder to get quality sleep in the long run.

A University of Michigan study, published in JAMA Pediatrics, revealed that 22% of U.S. adults aged 19 to 30 reported using either cannabis or alcohol to fall asleep. Cannabis use was notably more common—18% used marijuana for sleep, compared to 7% who used alcohol.

Among those who had consumed cannabis in the past year, 41% admitted to using it specifically to help them sleep. “Using these substances to get to sleep can backfire because they can interfere with the ability to stay asleep and with the quality of sleep,” said Dr. Megan Patrick from the university’s Institute for Social Research. “They appear to actually disrupt sleep in the long term. The fact that so many young adults reported that they use cannabis to sleep is alarming.”

The study analyzed data from 1,473 young adults across the United States and revealed significant differences by gender and race. Women were nearly twice as likely as men to use cannabis to fall asleep, while individuals identifying as another gender were four times more likely than men to do so. Additionally, Black young adults were found to be three times more likely than their white counterparts to use alcohol as a sleep aid.

Dr. Patrick cautioned that long-term reliance on such substances could lead to worsening sleep problems and even increase the risk of substance use disorder.

“Using a substance frequently to get to sleep may lead to tolerance—needing more of it to get the same effect,” she explained. “Rather than resulting in better sleep, it may lead to additional sleep problems and escalating substance use.”

The research is among the first nationwide studies to explore the reasons young adults use substances to manage sleep issues. Dr. Patrick emphasized that the findings highlight an urgent need for better screening and counseling from healthcare professionals. 

“High-quality sleep is critical for mental health and regulating mood,” she added. “Young adults told us they are using cannabis to try to get to sleep, but doing so may make their sleep problems even worse. They need to know the potential risks.”

Experts recommend that instead of turning to substances, young adults should explore healthier sleep practices, such as maintaining consistent sleep schedules, reducing screen time before bed, and seeking professional help if sleep problems persist.