Cannabis and sleep
Cannabis and sleep
How does it affect our sleep?
Stoned and still not falling asleep? Possible causes
For many people, cannabis has a calming effect that is supposed to make it easier to fall asleep. But sometimes the opposite happens: Despite consumption, it is difficult to calm down and fall asleep. Why can this happen? Several factors could play a role:
1.dosage and strain: different cannabis strains have different effects. While strains with a high THC content often have a stimulating effect, strains with more CBD usually promote relaxation. A high dosage of THC can even make it more difficult to fall asleep.
2Tolerance and habituation: People who use regularly often develop a tolerance. The calming effect decreases, which can impair falling asleep.
3.time of consumption: consuming cannabis directly before going to bed can lead to a kind of overstimulation for some. Early consumption, e.g. one to two hours before bedtime, can be more effective.
Cannabis for better sleep: which strains and dosages help?
Choosing the right cannabis strain and the right dosage play a major role in a restful sleep. Strains with a higher CBD content and moderate THC content are often perceived as sleep-inducing as they are less stimulating. Indica-dominant strains are generally more suitable than sativas, as they promote greater physical relaxation.
Tips for better sleep quality with cannabis
- Trylow dosages: Often less is more. A smaller amount can have a relaxing effect without disturbing the sleep rhythm.
-Choose the right form of consumption: Some prefer to take it as an oil or edible, as these methods can have a longer but gentler effect.
-Develop regular sleeping habits: A regular sleep schedule supports the effects of cannabis and promotes a healthy sleep pattern.
Why cannabis can sometimes exacerbate sleep problems
Although cannabis has a relaxing effect for many, it can exacerbate sleep problems under certain circumstances. This is often related to the following factors:
-THC-induced racing thoughts: THC can activate the brain and, at higher doses, lead to a so-called 'racing mind', where you become lost in thought and find it difficult to fall asleep.
-Withdrawal symptoms: If cannabis is used regularly, quitting can lead to sleep disturbances. Some people experience vivid dreams or insomnia when quitting.
-Individual body chemistry: People react differently to cannabis. For some, cannabis causes the desired relaxation, while others feel more alertness and restlessness.
What role does CBD play in falling asleep?
Alongside THC, CBD is the best-known cannabinoid in the cannabis plant and is often valued for its calming and anxiolytic properties. Unlike THC, CBD is not psychoactive and often has a relaxing rather than stimulating effect. It can help calm the mind and improve sleep quality.
Benefits of CBD for sleep:
-Anxiety reduction: CBD reduces feelings of anxiety that can disrupt sleep.
-Muscle relaxation: It relaxes the muscles and helps the body prepare for sleep.
-Sleep regulation: CBD can regulate the sleep cycle and thus contribute to a better and more restful sleep.
The right time to consume cannabis before going to bed
A common mistake when using cannabis for sleep is the timing. Right before bedtime, cannabis can actually impair some people's ability to sleep. Here are some tips for timing:
-1 to 2 hours before: a dose about one to two hours before bedtime can help lessen the stimulating effects of THC and make it easier to fall asleep.
-Dose slowly and low: Start with a small amount to test individual response. Doses that are too high can reverse a sleep-inducing effect.
-Edibles vs smoking: While smoking cannabis has a quick but shorter effect, edibles (e.g. cannabis gummies or oils) have a slower effect and stay in the system longer.
Cannabis and sleep phases: How does it affect REM and deep sleep?
Cannabis can affect the natural sleep cycle, especially the REM (Rapid Eye Movement) phase in which dreams mainly occur. THC tends to shorten the duration of the REM phase, resulting in less intense dreams. This can be beneficial for people with post-traumatic stress or nightmares as it reduces dream activity.
Disadvantages of REM reduction:
- In the long term, reduced REM could impair mental recovery.
- When discontinuing use, some people experience a "REM rebound" phase with vivid dreams.
Deep sleep: Cannabis, especially indica strains, can promote deep sleep, which is important for physical recovery. A healthy deep sleep is crucial for regenerating the body and feeling refreshed in the morning.
Side effects and risks of cannabis as a sleep aid
As with any sleep aid, there are potential side effects of cannabis that should be considered. Some people are sensitive to cannabis and experience negative effects that can disrupt sleep:
-Dry mouth and throat: This can interfere with comfort while sleeping.
-Increased heart rate: THC can increase the heart rate, which can cause restlessness and difficulty falling asleep in sensitive individuals.
-Daytime sleepiness: Too much consumption in the evening can lead to drowsiness the next day, especially with a high dose of THC.
Tips for promoting sleep naturally without cannabis
Even without cannabis, there are many ways to promote sleep naturally. Here are some tips for a better night's sleep:
-Regular sleep schedule: go to bed and get up at the same time every day.
-Relaxation exercises: Meditation, breathing exercises or gentle stretches before bed can help calm the mind.
-No screen light before sleep: The blue light radiation from smartphones and tablets can make it difficult to fall asleep. Try to avoid using electronic devices for at least an hour before going to sleep.
-Sleep-optimized environment: Make sure your bedroom is cool, dark and quiet to prepare your body for sleep.