Using Cannabis As A Sleep Aid
Cannabis has become an increasingly popular option for managing sleep disorders such as insomnia, with more people turning to its potential benefits for falling asleep faster and staying asleep longer. As with any substance, understanding both the risks and benefits of cannabis use is essential before incorporating it into a sleep routine, including speaking with a professional health practitioner. We at The Green Bouquet can help share some light on how cannabis affects sleep, the types of cannabis best suited for sleep assistance while providing helpful tips for those considering cannabis as a sleep aid.
How Cannabis Affects Sleep
Cannabis influences sleep by interacting with the body’s endocannabinoid system (ECS), which plays a role in regulating sleep, mood, and other physiological functions. The two primary cannabinoids in cannabis, tetrahydrocannabinol (THC) and cannabidiol (CBD), can have different effects on sleep depending on the dosage and strain.
THC: Known for its psychoactive effects, THC has sedative properties that can help reduce the time it takes to fall asleep, also known as sleep onset latency. Higher doses of THC tend to promote drowsiness, which can be beneficial for people struggling with insomnia. However, excessive THC consumption may lead to grogginess the next day, commonly referred to as a "cannabis hangover."
CBD: Unlike THC, CBD does not have intoxicating effects, and its impact on sleep is more complex. Lower doses of CBD may have stimulating effects, while higher doses are believed to help with sleep by reducing anxiety and promoting relaxation. Research suggests CBD may also improve sleep quality by targeting underlying causes of sleep disturbances, such as anxiety or chronic pain.
Cannabis may also affect the sleep cycle. THC can reduce REM sleep, the stage in which dreaming occurs. While reducing REM sleep can be helpful for individuals who suffer from nightmares, such as those with PTSD, REM sleep is also essential for cognitive functions like memory consolidation and emotional processing. Chronic suppression of REM sleep may pose risks in the long term, so it’s essential to consider the balance between benefit and harm when using cannabis as a sleep aid.
The Benefits of Cannabis As A Sleep Aid
1. Improved Sleep Onset
Research, such as that from the Sleep Foundation, indicates that cannabis—particularly THC-heavy strains—can help individuals fall asleep faster, reducing sleep onset latency. This might be beneficial for people with insomnia, who may struggle for hours to fall asleep. Additionally, cannabis may help those whose insomnia is linked to anxiety or stress by promoting a sense of calm before bed.
2. More Restful Sleep
Some users have reported fewer nighttime awakenings and more continuous sleep when using cannabis. The sedative effects of THC can encourage longer periods of deep sleep (also known as slow-wave sleep), a critical stage for physical recovery. This can be particularly useful for those with chronic pain or conditions like arthritis, where discomfort may otherwise disrupt sleep.
3. Reduced Nightmares
As mentioned earlier, individuals with PTSD or anxiety could see a decrease in the frequency and intensity of nightmares under cannabis usage. This could make it a valuable tool for improving sleep quality in those with trauma-related sleep disturbances.
4. Potential Treatment for Sleep Disorders
A study conducted by the University of Western Australia highlighted the effectiveness of cannabis in treating chronic insomnia. The researchers found that cannabis not only helped people fall asleep faster but also allowed them to stay asleep longer in their normal daily routine. This could lead to more significant breakthroughs for individuals with conditions that cause sleep fragmentation or frequent nighttime awakenings.
The Risks of Cannabis As A Sleep Aid
As with most things, it is important to lay out the potential risks or downsides of anything, cannabis included. While cannabis offers promising benefits, those considering it for sleep should be aware of potential downsides:
1. Disruption of Sleep Architecture
One of the primary concerns with long-term cannabis use is its impact on REM sleep. Reducing REM sleep too much can affect cognitive functions like memory and emotional processing. Over time, users may notice impaired recall or difficulty with learning new information.
2. Tolerance and Dependence
With regular use, people may develop a tolerance to cannabis, requiring higher doses to achieve the same sleep-inducing effects. This can lead to dependence, where the body becomes accustomed to cannabis and users find it difficult to sleep without it. Although cannabis is less addictive than other substances, psychological dependence is a possibility.
3. Withdrawal Symptoms
Stopping cannabis use after regular consumption can lead to rebound insomnia and other withdrawal symptoms such as irritability, restlessness, and vivid dreams. These effects can make it difficult for individuals to regain normal sleep patterns without cannabis.
4. Next-Day Grogginess
Consuming high doses of THC can sometimes lead to morning grogginess, making it harder to feel refreshed and alert the following day. Some edibles, for example, take longer to metabolize and can produce lingering effects that carry into the next day.
Who Should Consider Cannabis for Sleep?
For certain populations, cannabis may offer significant benefits as a sleep aid. Those who experience chronic insomnia, sleep-related anxiety, or PTSD may find relief with cannabis when other treatments have proven ineffective. It is also an attractive option for individuals looking for a more natural alternative to prescription medications, such as sleeping pills or benzodiazepines, which can carry their own risks of dependency and side effects.
Consultation with a healthcare provider is recommended, particularly for those with pre-existing conditions or those who are already taking medications.
Best Types of Cannabis for Sleep Aid
When considering cannabis for sleep, it's essential to choose the right strain and product. Not all cannabis varieties are equally effective at promoting sleep, and some may even have stimulating effects that counteract restfulness.
1. Indica vs. Sativa
Indica strains are typically recommended for sleep, as they tend to have more sedative and relaxing effects compared to sativa strains, which are often associated with energy and creativity. Indicas contain higher levels of myrcene, a terpene known for its calming properties, making them ideal for those looking to relax before bed.
Search our shop menu for the current strains that we currently offer.
2. CBD and THC Balance
THC-heavy strains are more likely to produce the sedative effects needed for falling and staying asleep. However, for individuals sensitive to THC or concerned about its intoxicating effects, products with a balanced THC-to-CBD ratio or even CBD-dominant products can be a good alternative. CBD can help alleviate anxiety or pain that might otherwise hinder sleep without the psychoactive high.
If you would like to learn more, visit us in-person or see some other blogs we have written on the subject:
Cannabis Products: What’s On The Market?
3. Delivery Methods
Choosing the right method of consumption is also important. Smoking or vaping cannabis will result in faster onset of effects, which can be beneficial for those who need immediate relief to fall asleep. Edibles, on the other hand, take longer to take effect but provide a more sustained release, potentially keeping users asleep longer. It’s worth noting that edibles can produce a more potent and long-lasting effect, so dosing should be carefully monitored.
Sleep Aid Tips for Safe Cannabis Usage
For those considering cannabis as a sleep aid, consult with your doctor or health practitioner first and foremost.
1. Start Low and Go Slow
When first using cannabis for sleep, it’s important to start with a low dose and gradually increase if needed. Starting with a low dose helps prevent next-day grogginess or feeling overly sedated.
2. Choose the Right Strain
Opt for indica-dominant strains, which are more likely to produce the calming, sedative effects conducive to sleep. Strains with higher levels of myrcene and linalool—both terpenes associated with relaxation—can also be helpful.
3. Monitor Your Usage
To prevent tolerance and dependency, it’s essential to monitor how frequently and how much cannabis is used for sleep. Taking periodic breaks or "cannabis holidays" can help reset tolerance levels, ensuring that smaller doses remain effective.
4. Consider Timing
For optimal effects, time your cannabis consumption appropriately. Inhalation methods, like smoking or vaping, should be done about 30 minutes before bedtime. Edibles should be consumed one to two hours before bed.
5. Consult with a Healthcare Provider
Especially for individuals with pre-existing conditions or those taking other medications, it’s important to consult with a healthcare professional before incorporating cannabis into a sleep routine. They can provide guidance on dosage, strains, and potential interactions with other medications.
Cannabis might prove to be effective in shortening sleep onset, promoting deeper sleep, and reducing nightmares. These benefits make it a promising option for those seeking natural alternatives to conventional sleep aids. However, the risks of disrupted sleep architecture, tolerance, and dependency must be carefully weighed. As with any sleep aid, moderation and proper dosing are key to maximizing benefits and minimizing downsides.
For those considering cannabis as a solution for sleep problems, a combination of the right strain, appropriate dosage, and mindful usage can offer substantial relief from sleep disorders. Incorporating it responsibly and with the advice of a healthcare provider will help ensure that the positive effects of cannabis on sleep can be experienced without risks.
