Is Cannabis the Key to Good Sleep?
The benefit of a good night’s sleep is widely embraced. When sleep alludes you, a multitude of factors may be to blame, from an overactive mind, to chronic pain, too much screen time, or consumption of stimulants.
Overtime, and through various methods of consumption, cannabis has become popularized as a natural sleep aid, however research on cannabis and sleep is still in its infancy. Including cannabis as part of your bedtime ritual – an option amongst other effective natural remedies - may be worth exploring for those who struggle with poor sleep quality, and therefore their overall quality of life.
Be aware that cannabis is not a one size fits all sleep aid. We each have unique endocannabinoid systems that react and respond differently to the consumption of cannabinoids, such as THC and CBD. These are the most widely accessible and abundant cannabinoids, but there are 100+ cannabinoids found in the plant that may become more prevalent in sleep science overtime.
For some, cannabis has a stimulating effect, and for others a sedative effect. In a double-blind placebo-controlled study CBD (cannabidiol) administered in combination with THC appears to have stimulating properties as it increased awake activity during sleep and counteracted the residual sedative activity of THC (4). Yet, additional research has indicated Cannabidiol (CBD) in the form of whole flower was associated with greater statistically significant symptom relief than tetrahydrocannabinol (THC) (5).
Aside from the dynamic interplay of our own endocannabinoid systems and our innate tolerance for cannabis, these variances in efficacy can be related to the potency and ratio of cannabinoids, the method of consumption, and the additional aromatic compounds found in the plant, such as terpenes behaving much the same as essential oils used in aromatherapy. Without clear science indicating what chemical profile to seek out for sleep, this can involve a bit of trial and error.
Because THC provides an intoxicating effect, start with lower potency options (<10% THC if consuming cannabis flower, or <2.5mg if consuming a cannabis concentrate or edible). CBD is non intoxicating and for many presents a more approachable first foray into cannabis consumption. In either case, be very conscious of your sleep variables such as sleep onset time, how long you stayed asleep, and how rested you felt upon waking. Keep a consumption journal beside your bed. This is also great for noting any persistent thoughts, or reminders for the morning that may also be keeping you up at night!
Inhaling dried, cured cannabis flower provides fast onset and allows you to consume the broadest spectrum of cannabinoids and terpenes found in the whole plant. Good news for health-conscious consumers, the use of vaporizers with dried cannabis flower has been associated with greater symptom relief as compared to the use of combustible forms of cannabis such as a joint (5). Vaporization was also associated with lower negative effects.
Given the variables to consider, is there evidence to suggest cannabis as a sleep aid is worth pursuing at all? Yes! In a 2017 study, 65% of 1500 respondents reported a decrease in consumption of sleep medication after obtaining a medical cannabis prescription (1).
Further, cannabis may play a role in improving sleep quality when pain is involved. In a 2014 study of those receiving medical cannabis for treatment of pain, 83–85% reported improved sleep (with higher rates of sleep benefit observed among those with mood disorders as well (93%) (2). A key question reinforcing the need for additional research is whether cannabis helps alleviate pain and therefore improved sleep is a secondary effect, or whether improved sleep is the primary outcome and pain relief is a function of a better night’s sleep and therefore better coping skills.
Cannabis may be used, for its actual and/or perceived sleep-promoting properties. Although evidence suggests that cannabis is likely beneficial for sleep initiation, over time individuals may develop tolerance to these benefits, leading to greater use in order to maintain the same sleep-inducing effects (2).
Consider cannabis as one option in your wellness toolkit to integrate on occasion, amongst other bedtime rituals that help you unwind such as aromatherapy, meditation, reducing screen time, and a warm bath. Seek a medical cannabis prescription if you are taking other medications either for sleep or chronic pain. Medical cannabis can also be a more affordable route if you do find significant relief, as it falls under a different taxation structure than cannabis accessed through the adult-use/recreational channels and may qualify for coverage under your extended health benefits plan.
A good night’s sleep is a result of so many factors, including your environment, your emotions, and what you consume. While there is more to uncover through additional research over time, the preliminary evidence and anecdotal success of cannabis as a sleep aid may provide you with the motivation to consciously explore the power of this dynamic plant.
[This content was first published in Maple Magazine. Annual subscriptions via The Naturalist Publishing.]
References:
1. “Effect of Delta-9-tetrahydrocannabinol and cannabidiol on nocturnal sleep and early-morning behavior in young adults.” Nicholson, AN. et all. Journal of Clinical Psychopharmacology (2004). Jun;24(3):305-13.
2. “Effectiveness of Raw, Natural Medical Cannabis Flower for Treating Insomnia under Naturalistic Conditions”. Jacob M. Vigil et. all. Medicines (2018). 5(3), 75.
3. “Substitution of medical cannabis for pharmaceutical agents for pain, anxiety, and sleep”. Brian. J. Piper et all. Journal of Psychopharmacology (2017). Volume: 31, issue: 5. Page(s): 569-575.
4. “Sleep Disturbances: Implications for Cannabis Use, Cannabis Use Cessation, and Cannabis Use Treatment”. Kimberly A. Babson, and Marcel O. Bonn-Miller. Curr Addict Rep (2014) 1: 109.