“The effects of cannabinoids on sleep have been known for centuries, but only in the past decades have we begun to understand the complexities of this relationship. While cannabis can alter sleep architecture, its potential to address underlying causes of sleep disturbances, such as pain or anxiety, makes it an intriguing area for sleep research.”

- Dr. Ethan Russo, Neurologist, Psychopharmacology Researcher, and Former Medical Director of PHYTECS

In many of our fast-paced society's, a good night's sleep can sometimes feel like an elusive luxury, something you are lucky to get every once in a while.

Unless you're like us over here at Cannabis Khan and you make sleep a priority.

As more people struggle with sleep issues, interest in natural remedies has surged through the roof in recent years, and cannabis, unsurprisingly, has emerged as a topic of intense curiosity.

Used for centuries as a sleep aid in traditional medicine, cannabis is now at the forefront of modern sleep research. But does it really help, and are there any drawbacks? Let's dive into the complex relationship between cannabis and sleep and find out.

Understanding Sleep and the Endocannabinoid System

Before we explore how cannabis might affect sleep, it's crucial to understand the basics of sleep itself.

Our sleep cycle consists of four stages, each playing a vital role in rest and recovery:

• N1 (NREM 1): This is the lightest stage of sleep, lasting only a few minutes. It's the transition between wakefulness and sleep, where you can be easily awakened. You may experience sudden muscle contractions (hypnic jerks) or a feeling of falling.

• N2 (NREM 2): This slightly deeper stage of sleep lasts about 25 minutes in the initial cycle and lengthens with each successive cycle. Your heart rate slows, and body temperature drops. This stage makes up about 50% of your total sleep time.

Together, N1 and N2 are referred to as "light sleep." During these stages, you can be awakened relatively easily, and you might not even feel like you've been sleeping if awakened.

• N3 (NREM 3): Also known as slow-wave sleep or deep sleep, this stage is crucial for feeling refreshed in the morning. It's when your body repairs tissues, builds bone and muscle, and strengthens the immune system. It's most prominent in the first half of the night.

• REM (Rapid Eye Movement): This stage first occurs about 90 minutes after falling asleep and recurs every 90 minutes, getting longer later in the night. It's characterized by rapid eye movements, increased brain activity, dream occurrence, and temporary muscle paralysis. REM sleep is important for memory consolidation, learning, and emotional processing.

These stages repeat in cycles throughout the night, with a full cycle typically lasting about 90-110 minutes.

Enter the endocannabinoid system (ECS), a complex cell-signaling system in our bodies. The ECS helps regulate various functions, including sleep, mood, and appetite. It consists of endocannabinoids (cannabinoids produced by your body), receptors, and enzymes.

The ECS appears to play a role in maintaining sleep homeostasis and regulating sleep stability. It interacts with neurotransmitters and hormones involved in sleep-wake cycles, including melatonin and adenosine.

Cannabis interacts with this system, potentially influencing our sleep patterns. The plant's cannabinoids, like THC and CBD, can bind to or influence the same receptors as our body's endocannabinoids, possibly altering sleep architecture and affecting how we fall asleep and stay asleep.

Cannabinoids and Their Effects on Sleep

THC (Tetrahydrocannabinol)

THC, the primary psychoactive compound in cannabis, may help you fall asleep faster. Some users report that THC reduces the time it takes to drift off.

However, it's not all sweet dreams:

• THC may reduce REM sleep, the stage associated with dreaming and memory consolidation.

• Long-term use might impact overall sleep quality, as the body builds tolerance.

CBD (Cannabidiol)

CBD, THC's non-intoxicating cousin, has gained popularity for its potential to promote restfulness without the "high." Here's what we know:

• CBD may help reduce anxiety, a common sleep disruptor.

• Some studies suggest CBD could help maintain sleep, potentially beneficial for those who wake frequently.

• Unlike THC, CBD doesn't appear to alter sleep architecture significantly.

CBN (Cannabinol)

Often dubbed the "sleep cannabinoid," CBN is generating buzz in the world of sleep aids:

• CBN is usually associated with sedating effects.

• It's often found in aged cannabis, where THC has broken down over time.

• While anecdotal evidence is strong, scientific studies on CBN and sleep are still limited.

Cannabis for Sleep Disorders

For those battling sleep disorders, cannabis might offer some relief:

• Insomnia: Both THC and CBD have shown potential in helping people fall asleep and stay asleep longer.

• Sleep Apnea: Early research suggests THC might help by improving breathing during sleep, though more studies are needed. This is also highly dependent on the severity of the sleep apnea. If you do have a diagnosis for sleep apnea or are concerned you may have sleep apnea, we recommend NOT to use cannabis as a sleep aid before having consulted with your treating physician, and we recommend seeing a sleep apnea specialist in regards to this.

• PTSD-related Sleep Disturbances: Cannabis may help reduce nightmares and improve sleep quality for some PTSD sufferers. This potential benefit is particularly intriguing because PTSD often involves hyperarousal and anxiety, which can severely disrupt sleep. THC, in particular, has been shown to reduce REM sleep, the stage where most vivid dreams and nightmares occur. By potentially decreasing time spent in REM, cannabis might help reduce the frequency and intensity of trauma-related nightmares. Additionally, the anxiety-reducing properties of CBD could help calm the hypervigilance often experienced by those with PTSD, potentially making it easier to fall asleep and stay asleep throughout the night. If you are using cannabis as a sleep aid to support your symptoms of PTSD, we highly recommend working with a therapist or doing somatic work (whether on your own or with a somatic worker/healer) during the day to address to root cause of the issues.

Strain Suggestions for Sleep-Related Issues

While individual reactions to cannabis can vary, certain strains are often recommended for specific sleep-related issues.

We thought we'd start you off with some suggestions:

1. Trouble Falling Asleep:

   • Grandaddy Purple: An indica-dominant strain known for its relaxing effects.

   • Northern Lights: A classic indica strain that may help calm a racing mind.

2. Trouble Staying Asleep:

   • Girl Scout Cookies (GSC): A hybrid that might help with both falling asleep and staying asleep.

   • Skywalker OG: An indica-dominant hybrid that could promote deep sleep.

3. Anxiety-Related Sleep Issues:

   • ACDC: A high-CBD strain that may reduce anxiety without significant psychoactive effects.

   • Harlequin: Another high-CBD strain that might calm anxiety while promoting alertness.

4. PTSD-Related Sleep Disturbances:

   • Blue Dream: A balanced hybrid that may help reduce stress and promote relaxation.

   • Blueberry Kush: An indica strain potentially beneficial for reducing nightmares.

5. Pain-Induced Insomnia:

   • Gorilla Glue #4: A potent hybrid known for its potential pain-relieving properties.

   • Purple Kush: An indica strain that might help with both pain and insomnia.

6. General Sleep Improvement:

   • Afghani: A pure indica strain traditionally used for promoting sleep.

   • Bubba Kush: An indica known for its potentially sedating effects.

*Click on strain name to learn more

Remember, the effects of cannabis can vary greatly between individuals. What works for one person may not work for another. It's always best to start with a low dose and gradually increase as needed and if you are new to cannabis, also under the guidance of a healthcare professional familiar with cannabis use.

Let's Compare: Cannabis vs. Common Sleep Aids

To put cannabis in perspective as a potential sleep aid, let's compare it to some commonly prescribed sleep medications:

Benzodiazepines (e.g., Xanax, Valium)

Pros:

• Fast-acting

• Effective for short-term use

Cons:

• High risk of dependence, overly and easily prescribed by physicians

• Can cause daytime drowsiness

• May lead to rebound insomnia when stopping use

Non-Benzodiazepine Hypnotics (e.g., Ambien, Lunesta)

Pros:

• Less addictive than benzodiazepines

• Effective for falling asleep quickly

Cons:

• Can cause complex sleep behaviors (sleep-walking, sleep-eating)

• May lead to next-day impairment (brain fog, forgetfulness, exhaustion)

• Potential for dependence with long-term use

Melatonin Supplements

Pros:

• Natural hormone, generally considered safe

• May help regulate sleep-wake cycle

Cons:

• Effects can be subtle

• May interact with certain medications

• Doesn't work well for everyone

Cannabis

Pros:

• Potential to improve sleep onset and duration

• May address underlying issues (pain, anxiety) affecting sleep

• Lower risk of physical dependence compared to some prescription medications

Cons:

• Can alter sleep architecture (particularly REM sleep)

• Potential for tolerance development

• Legal status varies by location

• Effects can be inconsistent due to varying strains and individual reactions

It's important to note that while cannabis may have fewer side effects for some individuals compared to traditional sleep medications, it's not without risks. The choice between cannabis and other sleep aids should be made in consultation with a healthcare provider, taking into account individual health conditions, potential drug interactions, and local laws. Take into consideration that in a majority of states in the US, you can obtain a medical marijuana card in states/territories where it is still illegal for recreational use (so long as you have an appropriate diagnosis, such as a sleep disorder or PTSD). Work with your treating physician to discuss what your (legal) options are.

Potential Drawbacks and Considerations

While cannabis shows promise for sleep, like any substance, it's not without potential downsides:

• Tolerance can develop with regular use, potentially diminishing effects over time.

  Tip: we simply recommend taking occasional "breaks" for a few days to help keep your tolerance in check and to avoid any potential dependencies. Everyone is different, but you could start out with doing this once a month until you start to learn where your personal tolerance sits.

• Cannabis use may alter sleep architecture, especially REM (dream state) sleep, potentially impacting sleep quality.

• Some users report feeling groggy the next day, especially with higher THC doses.

• Cannabis can interact with other sleep medications, so always consult a healthcare provider if you are taking any pharmaceutical medications.

Best Practices for Using Cannabis for Sleep

If you're considering cannabis for sleep, keep these tips in mind:

• Start with strains or products balanced in THC and CBD.

• Consume 1-2 hours before bedtime to allow effects to set in.

• Start with a low dose and increase gradually if needed.

• FIRST rule of thumb is to maintain good sleep hygiene: stick to a sleep schedule, create a restful environment, and limit screen time before bed. If you have poor sleep hygiene, cannabis can only go so far in helping you.

Cannabis shows potential as a sleep aid, but it's not a one-size-fits-all solution. What works for one person may not work for another, and the effects can vary based on factors like dosage, consumption method, and individual body chemistry.

If you're struggling with sleep issues, it's always best to consult with a healthcare provider before trying cannabis or any new sleep aid. They can help you weigh the potential benefits against the risks and determine if cannabis might be a suitable option for you.

Remember, good sleep is a cornerstone of health. Whether you choose to explore cannabis or other sleep aids, prioritizing your sleep is a step towards better overall well-being.

Disclaimer

The legal status of cannabis varies by location. Always ensure you're complying with local laws. This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new treatment for sleep issues.

Stay tuned - next week we will dive back in. Until then, stay curious and keep exploring the fascinating world of cannabis with us here at Cannabis Khan.