When cannabis is consumed, the plant’s tetrahydrocannabinol (THC) and cannabidiol (CBD) are activated in the endocannabinoid system, an important part of the brain’s sleep-inducing mechanism.
The study’s authors find that recent cannabis users are more likely to have poor short and long-term sleep than non-users. They also have more difficulty falling and staying asleep, and are more likely to discuss their sleep problems with a doctor.
Sleep Stages
Sleep is a complex process that takes your body and brain through several different stages, all of which serve specific purposes. These stages are important to the overall health of your body.
Stage 1 is the transition stage from wakefulness to sleep. This stage is characterized by a slowing heart rate, relaxed muscles, and a change in the brain’s activity. It’s considered the lightest of the four sleep stages and represents about 5% of your total sleep time.
NREM 2 is the next stage in the sleep cycle and occurs before you go into deep sleep. This stage lasts for 10 to 25 minutes per cycle and includes about 50% of your total sleep.
It’s a transitional sleep stage that prepares the body for deep sleep and REM sleep. This stage involves a slower heart rate and breathing, a drop in temperature, and the cessation of eye movement. It’s a very restful state, but it can be easily disrupted by external stimuli, like noise or light.
In this stage, the brain waves are marked by delta waves. These are the slowest brain waves in all the phases of sleep and are difficult to wake up from.
This stage is crucial for memory consolidation and other important cognitive functions. It also allows your body to repair and rejuvenate tissue, encourages growth and development, and strengthens the immune system.
The brain waves in this phase are known as K-complexes, a type of long, delta wave that lasts for about one second. This stage is also thought to help with memory and learning, so it’s crucial to a healthy sleep cycle.
While the effects of cannabis on sleep stages are variable, there is a growing body of research that shows that it can have a positive effect on sleep quality. Some studies show that it can increase the amount of time you spend in deep, non-REM sleep and can increase REM sleep latency.
The effects of cannabis on sleep are also influenced by other factors, including your gender and the amount of light you are exposed to. For example, women undergoing puberty, menstruation, and pregnancy may find that their sleep patterns shift from the normal cyclical pattern of light to slow-wave and REM sleep.
REM Sleep
REM sleep is one of the most critical stages of sleep. It’s essential for memory and learning, as well as regenerating cells and tissues. It also helps you feel alert and refreshed in the morning.
Despite its importance to your health, REM sleep is often disrupted by various factors. A common culprit is a shift in how your body regulates your circadian rhythms. The effects of this can cause your sleep cycles to become irregular, which can lead to sleep deprivation.
Research suggests that cannabis can help you get a better night’s sleep. It may increase your time spent in REM and slow wave sleep, as well as decrease the amount of time you spend in deep, non-REM sleep.
This can be beneficial for people with conditions such as PTSD, where nightmares are common and distressing. Using synthetic forms of cannabis can decrease or stop these nightmares, as well as improve your overall sleep quality.
It can also help you fall asleep faster and stay asleep longer. It’s important to note, however, that the effect of THC on your sleep cycle is a temporary one. When you stop consuming, your sleep patterns will likely become worse.
THC may also decrease the amount of REM sleep you get, which is especially useful for people with conditions such as PTSD, in which dreaming can be a problem. During REM sleep, your heart rate and breathing speed up and you experience muscle paralysis.
Slow Wave Sleep
During the first phase of non-rapid eye movement (NREM) sleep, known as slow wave sleep or delta sleep, a person’s brain waves and heart rate slow down. This is a critical part of sleeping as it allows the body to rest and heal.
This stage of sleep is essential for memory consolidation and overall sleep quality. It’s also vital for physical health, as it releases important hormones that promote growth and a healthy metabolism.
However, poor SWS can lead to a number of negative effects on your health. Inadequate SWS can increase your risk of type 2 diabetes and high blood pressure, both of which can be serious health problems in the long run.
To improve your SWS, try getting regular exercise. Working out helps to improve your cardiovascular health and eliminates excess energy that may keep you awake. It will also help you fall asleep faster and get more restful sleep each night.
Research has shown that people who work out 150 minutes a week are twice as likely to experience a positive effect on their SWS, compared with those who do not. You can also reduce the amount of stress and anxiety you have in your life, which will contribute to improved SWS.
Using a CPAP machine is another way to improve SWS. This device uses air pressure to force your throat and mouth open, allowing oxygen to flow through your nose and mouth. It can be used to treat obstructive sleep apnea, which can cause a number of unpleasant symptoms and lead to poor SWS.
If you’re struggling with sleep issues, such as insomnia or obstructive sleep apnea, it’s a good idea to get your health and sleep tested by a doctor. Symptoms of these disorders may be caused by a lack of slow wave sleep, so it’s crucial to identify the root cause.
The deepest and most restorative sleep phase of the cycle is known as slow wave sleep, or SWS. This is the time when your body physically repairs itself, which includes releasing growth hormone to restore muscle mass and bone strength.
Sedative Effects
Getting a good night’s sleep is important for many reasons, including reducing stress and improving health. Cannabis can also help you get the rest you need by promoting relaxation and decreasing anxiety.
Several studies have shown that marijuana can reduce the time it takes to fall asleep, and lengthen time spent in deep, slow wave sleep. This may be due to the sedative effects of its active compounds, such as tetrahydrocannabinol (THC), and other natural chemicals called terpenes.
Another study shows that cannabis use may shorten the duration of non-REM stages, which can lead to more REM sleep. The sedative properties of cannabis are likely to contribute to this effect, as the drug activates the endocannabinoid system.
The endocannabinoid system is responsible for a variety of physiological functions, including controlling the movement of sleep-regulating hormones such as melatonin and regulating appetite. It has also been shown to suppress dreams, which is an important function for people who have sleep disorders like insomnia or PTSD.
In addition, the endocannabinoid signaling in the brain appears to reduce the amount of time it takes for you to enter the deeper stages of slow-wave sleep. This can lead to a more restful sleep, especially in those who have trouble sleeping due to chronic pain or anxiety.
However, some research suggests that long-term or heavy use of cannabis can cause sleep problems. A recent study found that current cannabis users experienced decreased sleep duration, poor sleep efficiency, and increased sleep disruption, as well as reduced REM sleep and slow-wave sleep.
A third study showed that long-term use of a cannabis-based treatment for insomnia may be associated with reduced sleep duration. This is not surprising, given that THC may make you more alert during the day and drowsy at night.
Nevertheless, using cannabis to induce sleep in the short term is a safe and effective option for many people who struggle to get the rest they need. But beware that long-term use of cannabis can cause dependency and a wide range of negative side effects.
For this reason, health experts recommend not relying on cannabis as a primary way to achieve healthy, restful sleep. Instead, they suggest incorporating a sleep hygiene routine and other behaviors that can promote a restful night’s sleep.
