Many marijuana users rely on smoking weed in order to go to bed and have a restful night of sleep. As a result, it is not uncommon for heavy users and people who stopped smoking to notice that they can’t sleep without weed. In fact, losing sleep is one of the main marijuana withdrawal symptoms. Luckily, there are other ways for ex-smokers to go to bed without having to resort to cannabis. Here is a guide for a better sleep for people who quit smoking and have trouble going to bed.
Scientific research proves that it is essential for the human body to get a full night’s rest. Not only does sleeping help you restore your body and mind, but it also has a crucial impact on nearly every single system in our bodies. Lack of sleep and regular sleep disturbances can seriously impair your cognitive function and even have heavy physical repercussions.
National sleep foundation suggests that the healthy amount of sleep for an adult is somewhere between 7-9 hours per night. However, it can be a challenge to get to that point for people who have relied on weed in order to go to bed for a prolonged period of time. After quitting, heavy marijuana users can experience insomnia, trouble with going to bed and staying asleep for the 7-9 hours necessary for their health.
Here is the complete guide to successfully going to sleep without consuming cannabis products. Before you decide to see a doctor, make sure you have completed all of the following guidelines to target your marijuana withdrawal symptoms. Chances are, after cutting down your weed consumption, you can fix your sleeping pattern without having to resort to medical help.
1. Turn your bedroom into a sleep-only zone.
If you are experiencing sleep disorder, it is crucial to turn your bedroom into a place for relaxation only. Even though it is tempting to stay in bed when you’re working from home, try to avoid using your bedroom for anything other than rest and relaxation. That way, you will subconsciously associate your bedroom with a place where you rest and unwind. If you can’t sleep without weed, make sure that the lighting in your bedroom is soft, the sheets and blankets are cozy, and the temperature is comfortable for your sleep.
2. Get some exercise!
The most natural way to fix your sleeping schedule is to add more exercise into the mix. Working out will burn more calories and can contribute to feeling more tired when the time comes to get ready for bed. However, in this case timing is crucial. Studies show that exercising right before bed might have a reverse effect – it can make you more awake and alert. If you choose to exercise in order to get better sleep, it is recommended to do so in the morning or during the day instead of exercising a few hours before bed.
3. Avoid over-stimulating your brain before bed.
In our modern world, where most people have a smartphone and most bedrooms have a TV, it is important to remember not to over-stimulate your brain before a night’s sleep. Things such as watching a TV-show, or checking your Facebook feed during your nightly wind-down period can cause sleep disruption and be detrimental to your sleep. Instead, try going for a more relaxing activity – such as reading a book, listening to slow and relaxing music or meditating.
4. Say “no” to caffeine after noon.
Nowadays, caffeine is one of the most commonly used stimulants among adults. It is an easy and accessible way to wake yourself up and get ready for the day. However, ingesting caffeine after noon can seriously alter your sleeping pattern. In order to get a better sleep, and if you can’t sleep without weed, try avoiding caffeinated drinks after noon. That includes not only coffee, but also tea (unless it’s sleepy-time tea), energy drinks and even cocoa.
5. Have a set sleep schedule.
Even though it is tempting to stay up late during your weekends and days off, try aiming for a more consistent sleeping schedule. If you can’t sleep without weed, establish a time when you retreat to the bedroom that is consistent throughout your week and weekend. This may be difficult at first, and it may require some patience, but the results are going to be well worth it.
6. Make sure you don’t get distracted.
Sometimes, the outside of your bedroom can be a little too distracting. For instance, the city lights could be making your room a little too bright. Or the noises from the outside can be too loud and distracting. In that case, consider buying blackout curtains for your bedroom. This will not only limit the light when you fall asleep, but also will help you stay asleep in the morning when the sun is up. In addition, if the outside is too noisy, it might be worth it to invest into a white noise machine or a sound machine. A white noise machine will provide a gentle humming that will help block out the outside noises. A sound machine, on the other hand, will help you fall asleep by playing relaxing sounds from nature, such as the sound of the rain or a forest.
7. Track your quality of sleep and wake up at the right time!
There are various apps available for download on your smartphone that you can use to track your sleep quality on a regular basis. These apps will give you tons of necessary information, track how often you wake up during the night and provide some invaluable insight. Some of these apps can even track your sleep cycles and wake you up at the best possible time! Just 30 minutes can make a huge difference in whether you wake up feeling groggy or refreshed.
8. Bring your stress levels down.
Keeping your stress levels in check is crucial if you can’t sleep without weed. Not only is stress detrimental to your health during the day, but also by keeping you up at night it stands in the way of your body regenerating and replenishing its energy.
9. Quit the naps.
A lack of sleep can affect your overall energy levels, and taking an afternoon nap might seem very tempting. However, it might be best to avoid these naps in the greater interest of having a restful night later. No matter how appealing a nap might sound, try staying awake until it’s time to go to bed to have good, deep sleep.
10. Use some natural sleeping remedies!
If all else fails, you can always resort to some natural sleeping remedies that support your sleep hygiene. Thankfully, mother nature has provided us with multiple solutions to our sleeping problems. These remedies come in various forms, so you can choose the one that fits your needs and lifestyle the most. Here is the list of some natural sleep aids you can use if you can’t sleep without smoking weed:
There are a variety of essential oils that can improve your quality of sleep. In order to get the desired effect, the essential oils can be applied on your body – for better results, behind your ears, on your neck and on your wrists. Applying some essential oils directly on your pillow could also help you fall asleep faster. In that case, it is recommended to mix a few drops of essential oils into some water, pour it into a spray bottle and mist your pillow with it before bedtime. The best essential oils for a better sleep are lavender, angelica, ylang ylang, neroli, valerian and bergamot. Although this approach might not be equally effective for everyone, it is worth trying out a few essential oils to figure out the best fit for you.
Herbal sleep tea
If you are looking for a herbal tea to help put you to sleep, aim for plants like chamomile, lavender, passionflower and lemon balm. Another great option is valerian root, which is known for its calming properties. Even though these might not work for everyone, there is a good chance that one of these herbs will make falling asleep a little easier for you.
In battling insomnia, another helpful weapon would be aromatherapy. In that case, essential oils are placed into oil diffusers, that will fill your room with a relaxing scent. As it is addressed above, the best essential oils for sleep-promoting aromatherapy are lavender, angelica, ylang ylang, valerian and chamomile.
A glass of milk, especially warmed, has been a sleeping aid for centuries. For ultimate results, combine your warm milk with some honey. This drink will promote your general sleep quality and will positively affect your ability to fall asleep.
If all else fails, you can always use some naturally derived supplements to help you sleep. A melatonin pill can give you a much needed boost to help you fall asleep, stimulating melatonin production in your body. Keep in mind that by after using this supplement you might experience vivid dreams as a side effect. You can start by taking 1 mg of the supplement approximately 30 minutes before bedtime and seeing if it is an effective sleeping aid for you. If this doesn’t help you, consider raising the dose to 3 mg per night. It is not recommended to take more than 15 mg of melatonin to help you go to sleep.
Lastly, it is hard to overestimate the effect a hot shower may have on you. A hot shower about 30 minutes before bedtime will help you relax your muscles, calm your nerves and get your body ready for rest.
It is very common for smokers and ex-smokers to experience trouble falling and staying asleep on a regular basis, so don’t get discouraged if you can’t sleep without weed. As you can see, there are multiple solutions that can work to address your sleeping problems that arise as a physical symptom of marijuana withdrawal. Before you seek medical help, it is worth giving these tips a try and see if you have better luck falling asleep. If all else fails, it might be best to seek medical professional help to aid you in improving your quality of sleep.