Statistics Canada estimates that one in three Canadians (that is approximately 12.5 million people), sleep less than the recommended seven to nine hours per night. Sleep disorders are a group of conditions that affect the ability to sleep well on a regular basis. Whether they are caused by a health problem or by too much stress, they are becoming increasingly common, especially during COVID-19 isolation.
Most people occasionally experience sleeping problems due to stress, hectic schedules, and other outside influences. However, when these issues begin to occur on a regular basis and interfere with daily life, they may indicate a sleeping disorder. When we sleep, we cycle though many different sleep stages, that each have their own benefits on the mind and body. When sleep is repeatedly interrupted we can not cycle normally through these types and stages of sleep. We may feel tired, fatigued, and have trouble concentrating and paying attention while awake. Sleepiness puts us at greater risk for car wrecks and other accidents. Loss of sleep can affect our overall health, safety and quality of life and increase our risk of other health problems. It is very important to address issues with sleep as soon as we can.
Some common types of sleep disorders include;
Insomnia
Nightmares
Sleep Apnea
Snoring
Night terrors and Sleep walking
Heart Failure and lung Problems
So, what do we do if we have sleep disorders?
There are may treatments that can help us with sleep disorders. Medications tailored to our own specific needs can be prescribed. These medications are used to treat underlying conditions that are contributing to the sleep disorder, such as antidepressants and benzodiazepines for anxiety. Medications specifically for sleep; like Zopiclone and Trazodone, or over the counter sleep aids such as Antihistamines and cold/flu medications can be used but these are typically to be used on a short-term or as-needed basis.
Non-medical methods, such as cognitive behavior therapy, hypnosis, sleep restriction, stimulus control, and relaxation techniques, can also be used to treat insomnia.
Tips for Better Sleep
- Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
- Turn Your Bedroom into a Sleep-Inducing Environment
- Establish a Soothing Pre-Sleep Routine
- Go to Sleep When You’re Truly Tired
- Don’t Be a Nighttime Clock-Watcher
- Use Light to Your Advantage
- Keep Your Internal Clock Set with a Consistent Sleep Schedule
- Nap Early— Or Not at All
- Lighten Up on Evening Meals
- Balance Fluid Intake
- Exercise Early
- Follow Through
Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve.
#13 – Cannabis Therapy!
Let’s talk about Cannabis and sleep.
There are hundreds of different marijuana strains. Some are energizing and some are calming/sedating, depending on the balance of the different cannabinoids and terpene profiles.
First, here’s a quick note on the science behind marijuana. This herb works because it contains different cannabinoids, two of which we see most often.
- Cannabidiol (CBD). CBD has a number of health benefits and is non-psychoactive, meaning it doesn’t cause us to feel “high.”
- Tetrahydrocannabinol (THC). THC, a psychoactive cannabinoid, is primarily responsible for that “high” feeling
Something else THC is responsible for? Inducing Sleep! So, for sleep, we want a strain that contains more THC than CBD. THC binds to CB1 receptors providing calming and sedating effects.
Terpenes are the chemicals that provide cannabis plants their aromatic diversity, they are secreted in the buds’ sticky resin. Terpenes bind to receptors within our brains along with the cannabinoids to provide different therapeutic effects.
How to select a cannabis strain that will help with sleep?
Select a strain that has Indica-dominant properties with sedative terpenes such as Myrcene, Terpinolene, Caryophyllene and Linalool.
Many studies and anecdotal evidence suggest that ingesting marijuana strains with higher levels of THC and sedative terpenes typically reduce the amount of REM sleep you get. Reducing REM sleep means reducing dreams — and for those who experience PTSD it could mean reducing nightmares/night terrors. So, the theory is that if we spend less time dreaming, we will spend more time in a “deep sleep” state. The deep sleep state is thought to be the most restorative, restful part of the sleep cycle.
Top recommended Cannabis Strains for Sleep (Reported by Canada House patients)
- Pink Kush is a highly potent propriety THC strain. With an average of 18-24% THC and less than 0.2% CBD. Sedation kicks in to provide relief from anxiety, stress, ADD, ADHD, insomnia and PTSD. During sleep Pink Kush provides powerful relief from chronic pain, neck pain, back pain, joint pain, arthritis, headaches, migraines, inflammation and fibromyalgia.
- Girl Scout Cookies Is an Indica-dominant hybrid. Averaging a 20% or higher THC and less than 0.05% CBD. The tranquilizer-like feeling of this bud puts you in a place of complete relaxation, slaying stress and getting you ready for a good night’s sleep. This is a great strain for treating chronic pain, inflammation, muscle tension, and cramps.
- LA Confidential is an Indica-dominant strain. Averaging 17%-20% THC and less than 0.1% CBD. Delivers a fast-approaching sensation that is both psychedelic and super calming on the mind and body. For patients seeking relief, LA Confidential can both lull you to sleep and treat acute pain.
Cannabis may not suit everyone, if you are experiencing difficulties with your sleep and unsure of the cause, we highly recommend you speak with your Healthcare Professional prior to utilizing cannabis alternative medical therapy. Sweet Dreams!
Written By: Margot Bayer, Cannbinoid Therapy Educator – Trenton, Ont.