Sleep is essential for maintaining optimal mental and physical health. During sleep, the body and brain undergo restorative processes. Toxins are eliminated, muscles, bones, and tissues are repaired, stress hormones and blood sugar levels are regulated, and the brain consolidates information and memories. Prolonged sleep deprivation can contribute to various adverse health outcomes, including anxiety, depression, pain, diabetes, obesity, and other detrimental conditions.
Adults in good health generally require 7 to 9 hours of sleep per night. Within this duration, sleep occurs in cycles lasting 90 to 110 minutes, comprising different stages of sleep, including rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep consists of three stages, with stage 3 being the deepest sleep stage. Ideally, an individual should cycle through each stage 4 to 6 times throughout the night. Assessing one’s sleep architecture can be done through various means, such as wearing tracking devices like an Oura ring or participating in a sleep study recommended by a healthcare provider. Sleep architecture refers to the distribution of time spent in different sleep stages each night and is crucial for evaluating sleep quality, in addition to the total sleep duration.
Despite the critical role of sleep in maintaining overall health, a significant number of individuals face challenges in obtaining sufficient rest. According to surveys, approximately one in three people acknowledge struggling with sleep-related issues. Furthermore, an estimated 70% of cannabis consumers have reported using cannabis as a means to enhance their sleep quality.
Sleep disturbances are frequently symptomatic of underlying medical conditions, including chronic pain, post-traumatic stress disorder (PTSD), an overactive mind, or anxiety. Cannabis has been explored as a potential aid for several common sleep disorders, such as:
- Insomnia: This disorder manifests as difficulty falling asleep or staying asleep, often accompanied by waking up in the middle of the night and struggling to return to sleep. Individuals with insomnia typically experience daytime drowsiness and a lack of energy.
- PTSD Sleep Disturbances: Post-traumatic stress disorder often leads to sleep disruptions, particularly in the form of nightmares that trigger heightened stress responses and hinder restful sleep.
- Restless Leg Syndrome: This condition is characterized by uncomfortable sensations in the legs, resulting in the urge to move or involuntary jerky movements, commonly known as “jimmy legs.” Restless leg syndrome can also be associated with sleepwalking episodes.
In these cases, cannabis has been explored as a potential therapeutic option to alleviate symptoms and promote better sleep quality. However, it is important to note that the effectiveness of cannabis in treating sleep disorders can vary among individuals, and further research is required to fully understand its mechanisms and potential risks. Consulting with a healthcare professional is advised to assess the appropriateness and safety of cannabis use for specific sleep disorders.
Treatments for Sleep Disorders
- Improving Sleep Hygiene: Develop consistent daily routines and create an optimal bedroom environment for better sleep. Establish a fixed bedtime and wake-up time, limit daytime napping, and unwind by disconnecting from electronics before bed.
- Creating a Calm Sleeping Environment: Ensure a quiet, dark, and cool sleep environment. Use white noise machines, earplugs, eye masks, or blackout curtains as needed. Consider a warm bath or shower before bed to promote relaxation.
- Avoid Sleep Disruptors: Limit caffeine, nicotine, and stimulants. Use cannabis in moderation. Avoid heavy meals close to bedtime and consider a light snack instead.
- Sunlight and Physical Activity: Seek exposure to natural light during the day and engage in regular physical activity.
- Cognitive Behavior Therapy (CBT): Consider non-medicated CBT to address underlying causes of sleep issues. Sessions with a sleep specialist can provide long-term benefits.
- Medications and Herbal Remedies: Sedatives prescribed for sleep may have side effects. Cannabis, herbal teas, and supplements containing Valerian Root, Passionflower, Lavender, Chamomile, and Melatonin can aid relaxation.
Cannabinoids & Sleep
- THC: The most therapeutic compound found in cannabis, THC stands out as beneficial for sleep. Strains or concentrates with higher THC content, known as Type 1, are recommended for sleep issues related to an overactive mind, pain, or PTSD. THC has a calming effect on the mind, helping to alleviate negative thoughts and worries that hinder sleep. Finding the appropriate dosage of THC is crucial, as insufficient amounts yield no benefit while excessive consumption can have stimulating effects, hindering sleep. Combining THC with relaxing wind-down routines is recommended. Short-term usage of THC appears to increase deep sleep duration but may reduce REM sleep. This reduction in REM sleep is particularly advantageous for individuals experiencing PTSD-related nightmares.
- CBD: Higher doses of CBD may induce drowsiness, while lower doses could potentially keep you awake. CBD is particularly beneficial for individuals dealing with anxiety, nerve pain, restless leg syndrome, autoimmune disorders, or those who are newer users with lower tolerance. When it comes to sleep, I generally suggest starting with a CBD-infused sleep product, but if the desired results are not achieved, trying one without CBD may be worthwhile. It’s important to note that CBD may have varying effects on individuals, as it can make sleep more challenging for some, reduce the perceived effectiveness of THC, or even lead to headaches or digestive issues.
- CBN: CBN is commonly found in cannabis sleep products and is a byproduct of THC degradation. It occurs naturally in small amounts in the cannabis plant, with higher levels present in older flower and lower levels of THCA. While CBN in processed products is artificially created through lab conversion, it is a clean process with minimal unintended byproducts. CBN has slight psychoactive properties and combining it with THC may have enhanced sedative effects. It binds to CB1 and CB2 receptors and shows potential benefits beyond sleep, such as muscle spasms, pain relief, improved focus, and potential effects on Autism Spectrum Disorder. It is recommended to try products without CBN first, but if natural options are ineffective, considering products with added CBN could be an alternative.
- CBG: CBG, or cannabigerol, is a cannabinoid known for its anti-inflammatory properties and beneficial effects on muscle relaxation. As one of the lesser-known cannabinoids, CBG is gaining attention for its potential therapeutic applications. It interacts with the body’s endocannabinoid system, specifically targeting CB1 and CB2 receptors. CBG has shown promising results in reducing inflammation and may offer relief for conditions such as arthritis and muscle pain. Including CBG in sleep products can provide added benefits, especially if you are seeking to address pain or inflammation along with improving sleep quality.
- Terpenes: When it comes to addressing sleep issues, certain terpenes can be helpful. If you struggle with an overactive mind, products rich in linalool and myrcene are recommended. For those experiencing sleep disturbances due to pain, terpenes like caryophyllene, limonene, pinene, humulene, and terpineol may offer relief. In cases of sleep issues associated with stress and anxiety, consider terpenes such as caryophyllene, limonene, and linalool. By selecting cannabis products with these specific terpenes, you can target your sleep concerns more effectively.
Dosage Forms
- Inhalation: For those who struggle with falling asleep, inhaled forms such as vaporizing flower, vape carts, or concentrates are recommended. Inhalation provides immediate effects, lasting for about 1-3 hours, allowing your body to naturally cycle through sleep stages and promoting morning refreshment.
- Ingestion: For those who have trouble staying asleep or experience middle-of-the-night waking, ingested forms like edibles or tinctures are advised. Although they may take a couple of hours to take effect, the benefits can last up to 6 hours, helping to prevent mid-sleep disturbances.
- Layering: If you face challenges both in falling and staying asleep, combining inhalation and ingestion by “layering” can be beneficial. By using both forms simultaneously right before bed, the immediate effects of inhalation will be followed by the delayed effects of ingestion, providing extended support for a restful sleep. Many patients have reported improved sleep outcomes by layering smaller amounts of cannabis products.
Dosing Considerations
When using cannabis for sleep, it is important to prioritize the natural cycle of sleep. To achieve this, it is recommended to use the lowest possible THC dose and to avoid regular cannabis use. Instead, view cannabis as a tool to assist in training your body to naturally progress through the proper sleep cycles.
Recommended Products
Here are some recommended products in Utah’s market for sleep. We are fortunate to have a variety of sleep-specific formulations. Experiment with different combinations and consult your cannabis pharmacist for dosing recommendations. Doses may vary from batch to batch, and prices may vary based on the pharmacy. Remember, only Utah-approved medical cannabis pharmacies require safety testing on each batch, so it is recommended to buy products at these pharmacies rather than at CBD shops or QMP offices.
Edibles:
- THC:CBD
- Moxie Lavender Lemon 1:1:1 – 10mg – $36 for 10 count – V
- High Variety Snooze – 1:1:1 – 20mg – Fast Acting – $40 for 20 count
- Zion Strawberry Divorce Cake or Grape Ape 1:1:1 – 40mg – $60 for 10 count
- Dragonfly Sleep Gummies 1:1:1 10mg THC, CBD and CBN – L-Theanine, GABA, Chamomile, and Lemon Balm – $25 for 10 count
- THC
- Boojum Berry Down – 10, 25, and 40mg THC. Myrcene – $25-80 for 10 count – V
- Moxie – Available in 10-100mg THC – V
- THC-Free
- Moxie Lychee Lemonade 1:1:1 – 10mg of CBN, CBD, and CBG – $30 for 30 count – V
- THC
- Jilu – Cherry 1:1 – 10mg of THC and CBG – $38 for 15 count
- Hygge Watermelon Lemon 1:2 – 20mg THC and 40mg CBG – $35 for 10 count
- THC
- Standard 1:1 Lavender Lemon Sleep Effects Gummies – 10mg THC and CBN – Lemon Balm Extract, Valerian Root Extract, Chamomile Flower – $28 for 10 count
- Wholesome Elderberry and Cream 1:2 –10mg THC and 5mg CBN – $25 for 10 count
- THC:CBD
- Hygge Sour Apple Strawberry Watermelon 1:5:5 – 5mg THC, 25mg CBD, and 25mg CBG – $40 for 30 count
- Hygge Peaches N Cream 1:1:2 – 10mg THC, 10mg CBD, and 20mg CBG – $25 for 10 count
- THC:CBG
- Someone in Utah please make this formulation 🙂
Tinctures:
- THC:CBD
- Fruit of Life 1:1:1 – 36mg THC/ml – $100 for 30ml – V
- Julu 1:1:1 – 10mg THC/ml – $75 for 30ml – V
- THC:CBN
- Zion Lavender Cake 1:1:10 – 15mg THC/ml – $70 for 30ml – V
- Proper Sleep Tincture
- THC
- Fruit of Life
- THC
- Zion Mad Max Tincture – 54mg THC/ml – $80 for 30 ml – V
- THC only
- Proper Peppermint – Valerian Root – 53mg THC/ml – $110 per 30ml – V
- Boojum Myrcene THC drops – 33mg THC/ml – Myrcene and Terpineol – $80 for 15ml – V
- High CBD
- Zion Hazel’s tincture – 2mg THC/ml – $60 per 30ml – V
Flower:
- My go-to flower recommendation for sleep is Buzz Ice Cream Cake. Other cultivars in Utah that work well for sleep include Fatso, Wedding Cake, or Lava Cake. Look for flower categorized as Indica or Snooze (Flower Shop). Prices will vary based on the quality of the cultivation and cure.
Vape Carts/Concentrates:
- Ask your pharmacy agent at your favorite pharmacy to recommend a THC product that is more sedating or relaxing. My favorites are Moxie’s Viper City, Fatso Jones (a cross of Fatso and Lavender Jones), or Grand Daddy Purp. Prices vary based on the quality of starting material, extraction method, and processor. Also, try out these ratio sedating vape carts:
- Zion Divorce Cake – 30% THC, 30% CBD, and 30% CBN – $50 for 1 gram
- Standard Wellness Solid Relaxed – THC 64% and CBN 18% – Top 3 Terpenes: Linalool, Pinene, Myrcene – $36 for 0.5 gram
Topicals:
- Boojum Massage and Bath Oil: A warm bath with a couple of dropperfuls of this will be the most relaxing bath you’ve ever had – $67 for 120ml
