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If you've been smoking weed for a while, it very likely has a strong effect on your sleep. And if you come to stop smoking weed, you'll likely experience some troubles achieving a peaceful slumber. In this article, we look at why this happens and what you can do to mitigate it.
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Cannabis has long been used to address a variety of ailments and issues—chief among them being sleep issues like insomnia. However, when the time comes to take a break from weed, or stop altogether, a significant challenge arises: how do you fall asleep? And how do you stay asleep?
With that in mind, this article aims to explore how to sleep without cannabis, specifically for those who have been using cannabis for a long period of time. Even if you haven’t been using it to help you sleep, you may find that once you stop, you struggle to sleep without it. The good news is that these effects don’t tend to last long, and there are plenty of measures you can take to get a good night’s rest without weed.
The relationship between cannabis and sleep is complex, and the plant can be both a help and a hindrance in this area. On the one hand, many users turn to cannabis in the hope that it might help with insomnia or other sleep disorders, often finding that it helps them fall asleep faster and enjoy deeper, if not more restful, sleep. However, while sleep might be easier to attain, the quality of sleep can be negatively impacted.
Let’s take a look at how cannabis affects sleep.
Cannabis influences the endocannabinoid system (ECS), which plays a crucial role in regulating various physiological processes—sleep among them. The primary compounds in cannabis, THC (tetrahydrocannabinol) and CBD (cannabidiol), interact with receptors in the brain and body that influence sleep patterns and our level of alertness and calm.
THC is well-known for its relaxing, soporific effects, making even the most energetic of people sleepy and lethargic. THC is thought to decrease the time[1] it takes to fall asleep and increase the amount of time[2] we spend in deep, slow-wave sleep. However, have you ever noticed that you dream less when you smoke weed, or maybe you smoke weed all the time and you’ve ceased to dream altogether? This is because THC reduces REM sleep and, over time, actually degrades the quality of rest we get from sleep, even if we might spend more time unconscious.
The health implications of this are uncertain, but this tampering with natural sleep cycles is unlikely to be healthy in the long term.
THC | CBD + THC |
Suppresses REM sleep |
Increase awake activity during sleep |
Sleep-promoting effect | Counteracts residual soporific effects of higher THC doses |
Sleepy (sometimes moody) feeling in the morning problem-sloving ability affected |
THC | THC + CBD |
Suppresses REM sleep |
Increase awake activity during sleep |
Sleep-promoting effect |
Counteracts residual soporific effects of higher THC doses |
Sleepy (sometimes moody) feeling in the morning problem-sloving ability affected |
Cannabis may well have a use as a short-term option for managing acute sleep problems. If you need to break a cycle of poor sleep due to stress or anxiety, then cannabis could potentially be a helpful tool. However, if you regularly come to depend on cannabis for sleep, then not only will it affect the overall quality of your sleep, but you’re also likely to become at least partially dependent on the drug when it comes to falling asleep, which can be problematic.
Pausing or totally ceasing your cannabis use, sometimes referred to as a tolerance break, can be a very beneficial choice for many people. Whether it's to reset the body's tolerance, address dependency issues, or simply to experience life without the influence of cannabis, there are many good reasons to try living and sleeping without the help (or hindrance) of weed.
The body builds up a tolerance to cannabis, and most other drugs, over time and with continued use, meaning that incrementally higher doses are required to achieve the same effects. In fact, the reality is that the initial effects of cannabis can never be rediscovered if you frequently use the drug, no matter how high the dose is.
This can lead to increased consumption, which may not only be costly but can also exacerbate dependency. Taking a tolerance break can help to reset the mind and body a little, and can give you a period without the drug to gain a little clarity and understand whether your cannabis use is healthy. Use this time to reevaluate!
Relying on cannabis as a sleep aid can create a psychological and physiological dependency, which will ultimately make your sleep worse. It can be a cruel fate. If you struggle to sleep and discover cannabis can help you, it can feel like a miracle. To then come to terms with the fact that it can only work if used sparingly can be hard to accept. But accept it you must.
With continued use, the body may struggle to initiate sleep without the presence of cannabis, leading to a cycle where sleep problems worsen when cannabis is not available. Breaking this dependency can lead to more sustainable, natural sleep patterns.
Most people who use cannabis smoke it, and as we all know, smoking causes a whole slew of negative and very real health problems. From respiratory problems, to mouth infections, to issues with vision, the inhalation of combusted materials is not good for us. Though there are smoke-free ways to use cannabis, you may decide that if it’s time to stop smoking, it might be time to stop using cannabis altogether.
Transitioning away from cannabis as a sleep aid can be challenging, especially if you’ve been using it for a long time and/or your relationship with sleep is complex. However, there are numerous natural methods to improve sleep quality. Incorporating these practices can help to create a sustainable sleep routine that doesn't rely on external substances, and that will ultimately improve both your relationship with sleep and your overall sleep quality.
If you're taking a break from cannabis and experiencing sleep issues, there are several strategies you can employ to manage these challenges effectively.
Rather than quitting cannabis abruptly, consider gradually reducing your intake. This can help minimise withdrawal symptoms, including insomnia. By tapering off slowly, you give your body time to adjust, making the transition smoother.
Start incorporating healthy sleep routines before you begin your tolerance break. Establishing these habits early can help your body adapt more easily when you stop using cannabis. By the time you take your break, your body will already be accustomed to these natural sleep-promoting practices.
It's important to recognise that it may take several weeks for your body to adjust to sleeping without cannabis. During this time, it's crucial to be patient with yourself. Sleep disturbances are common during a tolerance break, but with time, your sleep patterns will stabilise as your body recalibrates.
Every individual’s experience with sleep and cannabis withdrawal is unique. While some people may adjust quickly, others may take longer to find a new sleep rhythm. It's essential to listen to your body during this process.
Understand that recovery from cannabis dependency, especially regarding sleep, can take time. Give yourself grace during this period and focus on maintaining healthy habits that support your overall well-being.
If sleep problems persist despite your best efforts, consider seeking professional help. However, try to avoid relying on sleep medications, as they can lead to dependency and may only replace one problem with another. Instead, explore natural therapies and consult with a healthcare professional who can guide you through the process.
Transitioning away from cannabis as a sleep aid can be challenging, but it is entirely achievable with the right strategies. By understanding the relationship between cannabis and sleep, considering the reasons for taking a break, and adopting natural sleep-promoting practices, you can successfully navigate this transition. Remember to be patient with yourself, listen to your body, and seek support if needed. Over time, you'll find that restful, natural sleep is possible without relying on cannabis.