This past year of this panorama has been unsettling, to say the least. We’re all experiencing more stress and anxiety, which leads to sleep issues and tougher days— and the vicious cycle continues. Cannabis and sleep can be a dream match. Here are four small and easy updates you can make with cannabis to help improve the quality of sleep you experience.
1. Get smart about sleep-friendly cannabinoids and terpenes
We know, we know. We sound like a broken record, but cannabis is not one-size-fits-all and it definitely is not a one-trick-pony. The cannabis plant is made of hundreds of cannabinoids and hundreds of terpenes. Mix that up with flavonoids and other sleep-inducing herbs and botanicals, and the possibilities for this one plant to impact your wellness are endless.
For sleep specifically, the limited research conducted thus far found that cannabinoids like CBD, THC, and CBN are best for unwinding and sleep. Terpenes like Linalool and Myrcene help the brain and body slow down while Limonene and B-Caryophyllene and Humulene can help alleviate pain or discomfort that often prevents you from feeling and achieving rest.
If you’re shopping for formulated products vs just flower, other ingredients that are in the product can help enhance the sedative effects. Look for natural ingredients and adaptogens like reishi, cinnamon, melatonin, lavender, chamomile, Valerian root, rosemary, and passionflower.
2. Make a night of it…every night.
Better rest doesn’t come with a flick of switch, it requires healthy habits, consistency, and some pleasant prep. Consuming cannabis, such as infused edibles like tea or a sweet can be a part of your new nightly routine.
Here are tips for inspo:
- First things first, Turn off your devices, and create time and space for yourself.
- A soothing cup of tea with CBD or THC honey about an hour before bed (because cannabis takes approximately 45-90 minutes to release its full effects if ingested) can be the start of a relaxing nightly routine when you pair that with a nice book, or a slow stretch with calming music by candlelight.
- A soak in an infused bath can melt away the day’s stress. Warm water eases tension in your muscles and the sensation of being immersed in water is naturally calming. It can also lead right into a self-loving massage or partner playtime.
- Topicals, such as oils and balms, enriched with therapeutic essential oils massaged into your temples, your shoulder and back, and even feet can be a really grounding form of self-care. Applying gentle pressure actually alleviates pressure and tension. When they are infused with CBD or THC, you’re also receiving the anti-inflammatory effects from the plant.
3. Have a back-up plan
There will be restless nights and or moments when you wake up in the middle of the night. Inhaling your cannabis, either as a smoke or vape, or a fast-acting tincture, can help you feel the sedative effects almost instantly and can be helpful in having you drift back into sleep.
4. Take a look at your habits during waking hours
Preventing the problem is often more effective than troubleshooting or finding ways around what ails you. Evaluate how you manage the stress and demands of the day. Are you working to address any stressors as they present themselves so that you don’t carry them with you to off-duty hours? Are you moving enough and getting some fresh air and sun every day, even if in short bursts? Are you getting the support you need?
Microdosing cannabis can help keep your stress and anxiety at bay during the day so that it doesn’t pile up into an insurmountable hurdle in the evening. For daytime support, terpenes like Limonene, Pinene, and B-Caryophyllene paired with cannabinoids like CBD and THC can keep you mentally focused and present.
