Along with the call to start fresh with resolutions, taking stock of our physical, mental health and life situations comes the cold of winter calling us to hunker down, snuggle up and SLEEP. SLEEP… beautiful, restorative sleep is a crucial part of maintaining our bodies circadian rhythm and proper functioning right down to the cellular level. Any long term disruption of our sleep can have negative effects on both physical and mental health. For those of us who experience difficulty falling asleep, difficulty staying asleep for an adequate number of hours, or frequent waking throughout the night, what are some important sleep habits we can adopt and what role can Cannabis play in our quest for Sleep?
Healthy Sleep Habits
- Maintain same bedtime and wake time
- Avoid screens at least 2 hours before bedtime
- Keep bedroom cool, quiet, and as dark as possible
- Avoid large evening meals or eating 3 hours before bedtime
- Use bedroom for sleep. Avoid working, TV, reading in bed
- Avoid alcohol, caffeine at night
- Maintain a healthy weight
- Get regular exercise
- Avoid vigorous exercise before bedtime
- Write a to-do list at night to avoid mentally going over one as you try to fall asleep.
Can Cannabis Help?
The general consensus from studies is “Yes”. It is not clear whether Cannabis’ sleep promoting effect is due to a direct effect on sleep mechanisms themselves, a resetting of imbalances in our Endocannabinoid system or its ability to resolve conditions such as anxiety and chronic pain that can cause sleep difficulties. Cannabis shortens the time it takes to fall asleep. The two major Cannabinoids CBD and THC both contribute to a good nights sleep.
CBD is non psychoactive , promotes relaxation, and is known to have antianxiety, antispasm and anti-inflammatory properties that relieve sleep disrupting symptoms. Studies of CBD show that it reduces anxiety without affecting sleep-wake cycles. CBD also reduces daytime sleepiness, and promotes alertness ensuring better nighttime sleep.
THC is known to offer narcotic like pain relief, induce sleep and along with psychoactivity is preferable for night use. Research has been done that suggests THC may improve breathing during sleep offering potential treatment for another sleep disrupting condition Obstructive Sleep Apnea. More research is needed before this can be officially recommended but if deemed effective, could be a welcome, more compliance inducing treatment than CPAP machines. THC also shortens the time spent in REM (dream) sleep and lengthens time in slow wave (deep) sleep. This decreased dream time experienced with regular cannabis use could offer relief to those w/ PTSD who suffer from frequent disturbing nightmares.
Something to keep in mind is how stopping cannabis may cause REM rebound or an increase in dreaming after REM sleep has been suppressed and that ALL sleep cycles are important for maintaining a healthy functioning body. This may determine your choice of cannabis and length of use as a sleep aid.
A lesser known non psychoactive Cannabinoid CBN– a product of THC oxidation (exposure to Heat and Oxygen over time), basically Old/Aged Cannabis has been anecdotally reported to improve sleep and gained popularity as an insomnia treatment. Research has not confirmed this, but the theory is that CBN enhances the sleep inducing effect of aged THC and Terpenes. It’s known anti-inflammatory properties would also relieve pain that might inhibit sleep.
Along with cannabis’ sleep promoting Cannabinoids are Terpenes- aromatic compounds that confer a characteristic taste and smell, improve sleep and offer unique healing qualities. The Cannabinoids and Terpenes work together in SYNERGY enhancing each other effects.
- Myrcene – the most common terpene found in cannabis (also mangoes, thyme, basil) has sedative and anti-inflammatory effects
- Caryophllene – a peppery, spicy, stress, anxiety and pain relieving terpene
- Limonene – a citrus flavored antidepressant (increases serotonin levels in brain), anxiety, stress, insomnia reducing terpene
- Terpinelol – a relaxing, pain relieving, sedating terpene found in lilac, pine, and eucalyptus
- Linalool – a lavender scented anxiety, depression lowering, immune protecting terpene that increases the sedating hormone adenosine.
Side Effects can come with Cannabis use and are important to be aware of. THC can cause next day grogginess. High THC strains can cause dry mouth, euphoria and increased appetite. Overuse can render Cannabis ineffective. Stopping after extended use can cause withdrawal symptoms such as anxiety, depression, mood changes, and rebound causing sleep difficulty and vivid dreams.
As with all things Cannabis, the various concentrations and combinations of Cannabinoids and Terpenes have very different effects on our individual Endocannabinoid systems. Along with an ongoing personal evaluation, finding a knowledgeable Care Provider and working with your Dispensary Team to decide what Cannabis product, dose, and strain is most effective are important elements in maintaining your sleep and general health.
**ACS can recommend Cannabis Physicians and NPs. We have very knowledgeable staff to assist you in choosing medication that best suits your needs and also offer one-on-one consultations.**