Sleep is a critical function of living a happy and healthy life, yet so many modern Americans are sleeping marginal amounts these days. The CDC reports that for an adult to live their healthiest life, they should be getting at least 7 hours of uninterrupted sleep a night. Contrast this by a survey conducted by StudyFinds that reports in 2019 the average American slept a mere 5 and a half hours a night!
Considering that a lack of sleep has been proven to worsen conditions such as depression, anxiety and stress, the data is definitely cause for worry. It’s no wonder that when faced with a lack of sleep, so many individuals either turn to over the counter medication or doctor prescribed medications. In either case, the side effects of these medications are astonishing and quite frankly scary. Panic attacks, nervous disorders, reports of intense sleepwalking (or even driving?!) and hallucinations are a few of the things that have been reported by individuals taking well known sleeping medications. So yes, sleep is important, but isn’t there another solution for those who are the unfortunate sleep challenged? Those that suffer from insomnia and restless sleep?
Thankfully there is! Though the pharmaceutical companies are probably keen to keep it under wraps. Cannabis has been known by many to be the secret for a sound night of sleep. The sedating effects of the correct dose can be the perfect solution to gracefully approach sleep’s door. The key here is understanding dosage and the differences between strains and the various compounds found in the plant.
If you have ever walked into a dispensary, you may have heard the terms “indica” and “sativa”. Plenty of cannabis users will describe the two as, “Indica = sedative/calming, and sativa = uplifting and motivating”. Well, it isn’t quite that simple. In fact, the line between indica and sativa is pretty blurred these days, as most strains of the plant are in fact a hybrid of indica AND sativa strains. Rather than looking at the indica vs. sativa distinction, it’s best to break down the important cannabinoids and terpenes that aid in sedation and the restful night of sleep we all covet.
THC – THC is the psychoactive component of cannabis. It is known for its soothing and sedative qualities. With that said, a light dose is recommended to those who are sensitive to it and who perhaps experience heightened anxiety. The good news for all consumers is that THC when eaten will slowly be released into your system. This slow release and absorption will ensure that you not only fall asleep, but stay asleep.
CBD – CBD is actually known to be activating rather than sedating. That said, if you have difficulty sleeping due to pain or anxiety, a product that blends CBD with THC can definitely still have great sedating effects. This is where we need to note the “entourage effect” you can read more about the entourage effect here. A good blend of the other compounds listed here will subdue the activating properties of CBD and provide the correct balance for you to get your best night’s sleep.
CBN – This is a lesser known cannabinoid of the cannabis plant. This is actually a byproduct after the oxidation of THC. It is known to be sedative, and is best when ingested. A great option for consuming CBN is through oils.
Myrcene – This is not a cannabinoid, but actually a terpene. Terpenes are the volatile hydrocarbons that can be found in the essential oils of plants. Cannabis has many terpenes, one of which is Myrcene. Myrcene is known to be particularly sedating and to have a relaxing effect on our muscles. It occurs naturally in other plants as well such as wild thyme, lemongrass and verbena.
Beyond understanding the components of the plant that lead to the best sleep inducing outcome, it is also important to understand dosage. Because the goal here is not only to fall asleep, but stay asleep, it is recommended to choose an ingestible form of consumption. This can be through a tincture, sublingual strip, edible or pill. The benefit of taking something ingestible is that you can be very precise in dosing which is critical for sleep. You will also benefit from a slower release of the compounds and therefore a slower absorption. That being said, if you do choose to smoke a more THC dominant strain, it is recommended that you do so immediately before going to sleep.
Depending on your chosen form of consumption, you will need to adjust your nightly routine to take it at just the right time. If you chose an edible such as gummy or pill, it is recommended that you take it approximately 1-1.5 hours before dozing off. If you choose a tincture, you will notice a much quicker absorption rate, so this can be consumed right before you are ready to fall asleep.
Given the fact that cannabis doesn’t come with a side of sleep driving, panic attacks or night terrors, we’d say it is definitely a superior option for those who are struggling with insomnia or restless sleep. As long as you mind the product composition and dosing, you are sure to be drifting off to a wonderful and restful sleep in no time.