CBN vs. Melatonin: What's Better for Sleep?

When it comes to sleep gummies, two ingredients seem to come up more than almost anything else: CBN and melatonin.

Melatonin has been around for years. CBN is newer to the conversation, but it's quickly become a popular ingredient in nighttime cannabinoid formulas.

And while both are associated with sleep, they aren't the same thing. They work differently, have different research behind them, and aren't necessarily an either-or decision.

In fact, some sleep gummies combine both.

So what's the difference between CBN and melatonin? Is one better for falling asleep while the other is better for staying asleep? And does taking them together make sense?

Let's take a look at what the science actually says.

CBN vs. Melatonin: The Short Answer

Melatonin is a hormone that helps regulate the body's sleep-wake cycle, while CBN (cannabinol) is a cannabinoid being studied for its potential effects on sleep disturbance and nighttime awakenings.

Melatonin has more established research, particularly for circadian rhythm-related problems such as jet lag and delayed sleep timing.

CBN research is much newer. One controlled human trial found that 20 mg of CBN reduced reported nighttime awakenings and overall sleep disturbance, but did not significantly improve the time it took participants to fall asleep.

That doesn't mean CBN is proven better for staying asleep, or that melatonin is always better for falling asleep. The evidence isn't strong enough to make that kind of universal recommendation.

And importantly, CBN and melatonin can be included in the same formula. CBDX Lights Out Mid Dose and High Dose gummies contain both, along with THC.

Key Takeaways

• Melatonin helps regulate sleep timing. It's a hormone naturally produced in response to darkness.
• CBN is a cannabinoid, not a hormone. Its sleep-related effects are still being investigated.
• Melatonin has more human research. Evidence is strongest for certain circadian rhythm-related sleep problems.
• CBN has some promising early findings. A 2024 published trial found fewer nighttime awakenings and less overall sleep disturbance with 20 mg CBN.
• Neither is a proven universal solution for insomnia. Results vary, and chronic insomnia often requires a different approach.
• You don't necessarily have to choose one. Some gummies contain both CBN and melatonin, although the combination itself needs more clinical research.
• Melatonin-free options exist. CBDX Lunar Drift and Lights Out Zero contain CBN without melatonin or THC.

CBN vs. Melatonin: Side-by-Side Comparison

What Is Melatonin, and How Does It Work?

Melatonin is a hormone produced primarily by the pineal gland in the brain.

Your body naturally releases melatonin in response to darkness. This helps communicate that it's nighttime and plays an important role in regulating your circadian rhythm, the internal clock that helps determine when you feel awake and when you feel ready for sleep.

That's an important distinction: melatonin isn't simply a substance that forces you to sleep.

It's more accurately described as a signal involved in sleep timing.

Supplemental melatonin can be useful when your internal clock and desired sleep schedule aren't aligned, such as after crossing time zones.

But taking melatonin doesn't guarantee you'll fall asleep quickly, sleep through the night, or wake up feeling refreshed.

What Is CBN, and How Does It Work?

CBN stands for cannabinol, a minor cannabinoid found in cannabis and hemp.

Unlike melatonin, CBN isn't a hormone your body naturally produces to regulate your sleep schedule.

CBN forms primarily as THC undergoes oxidation and chemical changes over time. Although related to THC, CBN has a different pharmacological profile and isn't generally associated with the same pronounced intoxicating effects at typical consumer amounts.

Researchers are investigating how CBN interacts with cannabinoid receptors and other biological systems that may influence sleep.

However, its precise mechanisms and clinical effects remain incompletely understood.

CBN has earned a reputation as the "sleep cannabinoid," but that nickname is more established in wellness marketing than in clinical science.

For a deeper explanation, read our guide to CBN gummies and sleep research.

CBN vs. Melatonin for Falling Asleep

If your biggest challenge is lying awake waiting to fall asleep, you might assume both ingredients work the same way.

They don't.

What the Research Says About Melatonin

Melatonin has been studied extensively for sleep timing and sleep onset.

Research suggests it may help some people fall asleep sooner, particularly when the problem involves a disrupted circadian rhythm.

For example, melatonin may be useful for certain cases of jet lag or delayed sleep-wake phase disorder, where a person's natural sleep schedule is shifted later than desired.

For chronic insomnia, though, the evidence is less convincing. Clinical guidelines have recommended against routinely using melatonin to treat chronic insomnia because of insufficient evidence of meaningful benefit.

What the Research Says About CBN

CBN hasn't demonstrated a consistent ability to shorten the time it takes people to fall asleep.

In a randomized controlled trial published in 2024, 20 mg of CBN did not significantly improve sleep onset latency compared with placebo.

That doesn't prove CBN can never help someone fall asleep. It simply means the available evidence doesn't support treating it as a reliably fast-acting sleep aid.

The takeaway: Melatonin has stronger evidence for certain sleep-timing problems. CBN has not yet demonstrated a comparable effect on sleep onset.

CBN vs. Melatonin for Staying Asleep

Falling asleep is only part of the equation.

For some people, the bigger frustration is waking up several times throughout the night.

This is where CBN's early research becomes particularly interesting.

What a Controlled CBN Sleep Study Found

A randomized, double-blind, placebo-controlled trial published in Experimental and Clinical Psychopharmacology examined CBN in adults who reported poor sleep.

The study included 293 participants in its modified intention-to-treat analysis. Participants received different formulations for seven consecutive nights, including 20 mg CBN alone, combinations of CBN and CBD, or placebo.

Compared with placebo, participants receiving 20 mg CBN alone reported:

• Fewer nighttime awakenings
• Less overall sleep disturbance
• No significant improvement in time to fall asleep
• No significant difference in daytime fatigue

The study's primary sleep-quality outcome did not reach statistical significance, so the findings should be interpreted carefully.

Also worth mentioning: adding CBD to CBN did not improve the measured sleep outcomes in that particular study.

These results are promising, but they don't establish that CBN treats insomnia or that every CBN gummy will produce the same effects.

Read the published CBN sleep study.

What About Melatonin and Nighttime Awakenings?

Melatonin research has generally been more encouraging for sleep timing than for preventing nighttime awakenings.

Some studies suggest modest benefits for falling asleep, but improvements in total sleep quality or time spent awake during the night have been inconsistent.

That doesn't make CBN automatically superior for staying asleep. We still lack large, direct head-to-head trials comparing CBN and melatonin.

Can You Take CBN and Melatonin Together?

CBN and melatonin can be formulated together, but there isn't enough high-quality clinical research to establish that the combination improves sleep more than either ingredient alone.

They have different biological roles, which helps explain why manufacturers sometimes include both in a nighttime formula.

Melatonin is involved in sleep-wake timing. CBN is being studied for potential effects on sleep disturbance.

But a plausible formulation strategy isn't the same as a proven additive benefit.

There's also a safety consideration: combining ingredients associated with sleepiness may increase the possibility of unwanted drowsiness or next-day impairment, particularly when THC is included.

It's best to use a clearly labeled, intentionally formulated product rather than independently stacking multiple sleep supplements without understanding their combined ingredients and doses.

Why Some CBDX Lights Out Gummies Contain Both CBN and Melatonin

At CBDX, we don't believe every nighttime routine needs the exact same ingredients.

That's why our sleep lineup includes both melatonin-containing and melatonin-free formulations.

Our Lights Out Mid Dose and High Dose gummies combine CBN and melatonin in the same gummy, along with Delta-9 THC.

Here's how those formulations compare:

All amounts are per gummy. Always check the current product label before use.

Our Mid Dose and High Dose formulations were designed for adults who are comfortable with THC and prefer a more comprehensive nighttime blend.

In addition to CBN and melatonin, Lights Out includes botanical and other nighttime ingredients selected as part of the overall formula.

That doesn't mean adding more ingredients automatically produces better sleep. It means there are different formulation options for different preferences.

And because these gummies contain THC, they can be intoxicating. THC dosage and individual sensitivity are important considerations.

For more information about THC and sleep, read our guide to choosing THC sleep gummies.

What If You Want CBN Without Melatonin?

Not everyone wants melatonin in their nighttime routine.

Some people prefer to avoid adding a hormone supplement. Others may have experienced unwanted effects from melatonin or simply want to explore a different formulation.

For those preferences, CBDX offers several options.

Lunar Drift: CBN + CBD Without THC or Melatonin

Lunar Drift is our straightforward THC-free nighttime cannabinoid formula.

Each gummy contains:

• 15 mg CBN
• 5 mg CBD
• No intentionally added THC
• No melatonin

It's an option for adults who want a CBN-focused gummy without THC intoxication or supplemental melatonin.

Lights Out Zero: A More Complete Melatonin-Free Blend

Lights Out Zero takes a different approach.

It contains 10 mg CBN and 10 mg CBD per gummy, alongside a broader blend of botanical ingredients and amino acids, including glycine, chamomile, passionflower, tart cherry, and L-theanine.

It contains no intentionally added THC and no melatonin.

This makes it an alternative for someone who prefers a multi-ingredient nighttime formula while avoiding both THC and melatonin.

As with other combination products, the complete formulation has not been established in clinical trials as a treatment for insomnia.

Lights Out Low Dose: THC + CBN Without Melatonin

For someone who prefers a lower amount of THC, Lights Out Low Dose contains 2.5 mg Delta-9 THC and 10 mg CBN per gummy, without melatonin.

It is still a THC-containing product, so it can cause intoxication even though the THC amount is lower than in the Mid Dose and High Dose versions.

How to Choose Between CBN, Melatonin, or Both

Rather than asking which ingredient is strongest, consider what you're actually looking for.

If Your Sleep Schedule Is Out of Sync

Melatonin has more established evidence for certain circadian rhythm-related situations, including jet lag and delayed sleep timing.

Timing matters, and a healthcare professional can help determine whether melatonin is appropriate.

If You're Curious About CBN

CBN has emerging evidence involving nighttime awakenings and sleep disturbance, but it remains less studied than melatonin.

A simpler CBN formulation may make sense if you prefer to avoid melatonin or THC.

If You Prefer a Combination Formula

Some people prefer a nighttime product that combines multiple ingredients rather than taking separate supplements.

CBDX Lights Out Mid Dose and High Dose contain both CBN and melatonin, along with THC.

Just remember that combination formulas aren't automatically more effective, and THC adds intoxication and potential next-day impairment risks.

If You Have Persistent Insomnia

Neither CBN nor melatonin should replace a proper evaluation of ongoing sleep difficulties.

Cognitive behavioral therapy for insomnia (CBT-I) is widely recommended as a first-line treatment for chronic insomnia.

Persistent trouble sleeping, frequent awakenings, or significant daytime fatigue deserve attention from a qualified healthcare professional.

CBN vs. Melatonin: Side Effects and Safety

Both ingredients have safety considerations, although the evidence base differs.

Potential Melatonin Side Effects

Reported melatonin side effects include:

• Daytime sleepiness
• Headache
• Dizziness
• Nausea

Short-term melatonin use appears relatively safe for many adults, but its long-term safety is not fully established. It can also interact with medications.

Potential CBN Side Effects

CBN's safety profile is less well understood because long-term human studies remain limited.

Possible concerns include changes in alertness, individual sensitivity, and interactions with other substances, although the frequency and magnitude of these effects are not well established.

If a CBN gummy also contains THC, intoxication, dizziness, impaired coordination, and next-day effects become additional considerations.

Consult a healthcare professional before using sleep supplements if you take medications, have an underlying condition, are pregnant or breastfeeding, or have ongoing sleep problems.

Keep all cannabinoid and melatonin gummies securely stored away from children and pets.

Frequently Asked Questions About CBN vs. Melatonin

Is CBN better than melatonin for sleep?

There isn't enough direct comparative research to say CBN is better than melatonin overall. Melatonin has stronger evidence for certain sleep-timing problems, while early CBN research has reported improvements in nighttime awakenings and sleep disturbance.

Does CBN work like melatonin?

No. Melatonin is a hormone involved in regulating circadian rhythms. CBN is a cannabinoid with different biological activity, and its effects on sleep are still being investigated.

Can you take CBN and melatonin together?

They can be included in the same formulation, but there is limited clinical research on their combined effectiveness and safety. CBDX Lights Out Mid Dose and High Dose contain both, along with THC. Consult a healthcare professional before combining sleep-related products, especially if you take medications.

Does CBN help you fall asleep or stay asleep?

One controlled trial found fewer reported nighttime awakenings and less overall sleep disturbance with 20 mg CBN, but no significant improvement in time to fall asleep. These findings are preliminary and do not establish a guaranteed effect.

Does CBN contain melatonin?

No. CBN and melatonin are separate substances. A CBN gummy may contain melatonin if the manufacturer includes it, but CBN itself does not contain melatonin.

Do CBDX Lights Out gummies contain melatonin?

It depends on the strength. Lights Out Mid Dose and High Dose each contain 1 mg melatonin and 10 mg CBN per gummy, along with Delta-9 THC. Lights Out Low Dose is melatonin-free.

Are there CBN gummies without melatonin or THC?

Yes. CBDX Lunar Drift and Lights Out Zero contain CBN and CBD without intentionally added THC or melatonin. Always review the current label and lab results.

Will CBN or melatonin make you groggy the next day?

Next-day drowsiness is possible with melatonin and may occur with cannabinoid-containing products, particularly those that include THC. Individual sensitivity, dose, timing, and other ingredients all matter.

Is it safe to take CBN or melatonin every night?

Long-term safety data for CBN are limited, and the long-term safety of supplemental melatonin is not fully established. Regular use should be discussed with a healthcare professional, particularly if sleep problems persist.

The Bottom Line: CBN or Melatonin for Sleep?

CBN and melatonin are different ingredients with different roles in the sleep conversation.

Melatonin is best understood as a hormone involved in sleep timing. CBN is a cannabinoid with emerging research suggesting potential effects on nighttime awakenings and sleep disturbance.

Neither is a guaranteed solution for better sleep, and current research doesn't establish one as universally superior.

And you don't necessarily have to choose between them.

CBDX Lights Out Mid Dose and High Dose combine CBN and melatonin with THC in a dedicated nighttime formula. Meanwhile, Lunar Drift, Lights Out Zero, and Lights Out Low Dose offer melatonin-free alternatives for different preferences.

The best starting point is understanding what each ingredient does, checking the actual formula, and choosing an approach that fits your needs without assuming more ingredients or higher doses automatically mean better sleep.

Sources and Further Reading

1. Bonn-Miller, M. O., et al. (2024). A double-blind, randomized, placebo-controlled study of the safety and effects of CBN with and without CBD on sleep quality. Experimental and Clinical Psychopharmacology.
2. National Center for Complementary and Integrative Health: Melatonin: What You Need to Know.
3. National Center for Complementary and Integrative Health: Sleep Disorders and Complementary Health Approaches.

Disclaimer: This article is for educational purposes only and is not medical advice. CBDX products are not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare professional regarding sleep disorders, medications, and cannabinoid use.