Often when I first engage with clients wishing to quit using cannabis products they raise the main topic of how to accomplish a suitable nights rest without smoking their regular pre-bedtime ‘joint’ ;.In many cases there is evidence to claim that the grim feeling arising from sleep deprivation acts whilst the catalyst for relapse. And so the question for those wishing to smooth the passage through to becoming free of a dependence on marijuana is: What can be achieved to obtain that great night’s sleep that seems so elusive?
Why Can’t I Sleep! – Anyone who has been via a period in their life when they’ve suffered from insomnia will vouch regarding the affect it has on a person’s overall well-being. It is easy to imagine therefore the increased impact that fitful sleep patterns have on those also experiencing the myriad of other consequences arising when breaking far from a dependence on cannabis. Within my practice as a Cannabis Cessation Specialist the first faltering step is to know in every individual case from what ratio the problems are physical versus psychological.
For instance ‘Bob’, in his capacity as a cafe Owner, has for many years spent his evenings consuming large volumes of coffee and then returning home and smoking marijuana for 2 hours just before sleep. Bob’s attempt to quit smoking without adjusting his evening caffeine intake leaves him with a largely physical reason for his insomnia.
In another case ‘Tony’ is now accustomed to using cannabis in the evenings as a way of expelling the huge stress he feels whilst performing his job as a Stockbroker. When he does not smoke in the evening his anxiety levels raise to such a height that dispelling active thoughts related to work becomes impossible, as does then sleep.
Exactly what do I do? – Long lasting primary reason for the sleep issues the starting place has to be a sincere appraisal of just what your routine is. It is essential to detail every aspect of one’s typical evening activity. So start with assessing your personal situation and remember to add; your mood patterns; food intake; exercise; alcohol consumption; any brain energizing intensive computer gaming; the normal time period between going to sleep and going to sleep; reading habits; TV time. Then try and apply these useful rules:
No caffeine after 6.00pm. weed delivery toronto This implies all drinks containing caffeine and vast quantities of sugar. So beware not just coffee and many types of tea, but in addition avoid most fizzy drinks and hot chocolate products too. Remember lots of ‘off the shelf’ painkillers are packed full of caffeine so see the label carefully or avoid altogether.
Get ‘ready’ for bed. A routine of dropping off to sleep facing the T.V. then waking in early hours and trudging upstairs to bed will not provide you with the quality unbroken sleep period that you’ll require to feel fresh and energized in the morning. So set a time (no later than 11.30 is a great general rule), brush your teeth, climb into your chosen sleep clothes and hit the bedroom.
Clear your mind and relax into sleep. 15 minutes reading whilst during intercourse is acceptable, as is listening to some mood music. Personalized hypnotic suggestion recordings can be an invaluable aid to sleep (avoid the off the shelf mass market products – only those produced specifically for you are of any value). Computers and televisions are an absolute no in the bedroom. Mobile phones must be left in another room (no excuses on this 1 – if you need to use the alarm function on your own cell phone then go buy yourself an alarm clock. In terms of sleeping with it under your pillow – forget it!)
Don’t swap dope for booze! Yes two bottles of dark wine may be seemingly a great way to doze off but you are simply exchanging one bad situation with another. Go with a green tea extract instead and you’ll enjoy the relaxing feeling that arises from a component called Theanine. Of course, keep fluid intake in moderation as being forced to wake 3 times in the night time to visit the bathroom will do nothing for the sense of vitality in the morning.
Avoid nicotine. I recommend that clients quit all smoking when they are withdrawing from cannabis use. Night time nicotine acquired through tobacco smoking will sabotage any effort that’s made to get restful sleep. If you should be using nicotine ‘patches’ included in your tobacco smoking cessation (there are better methods for nearly all people) then these must be removed in early evening – trying to sleep with nicotine pouring into the human body is hopeless, and the bizarre dreams that patch users report offer no help those seeking sleep.
Correct your melatonin levels. When you have not been fuelling the human body with healthy foods and providing the proper vitamins and nutrients for melatonin to be naturally produced, then there could well be a case for giving your levels a ‘boost’ ;.Make no mistake you’ll need this hormone to sleep. When it’s dark (a dark bedroom is really a ‘must have’ for a restful night) melatonin begins to work its magic within your brain and enables you to fall asleep quicker and maintain deep sleep longer. Take as a product around one hour when you wish to sleep. You’ll feel a lot more refresh whenever you awake. I suggest my clients always buy a synthetic melatonin product not merely one that’s labelled as natural. ‘Natural’ melatonin supplements are produced from extracts of the pineal gland of animals (mostly sheep) and should really be avoided.
Add exercise to your life. Even it is a brisk walk for twenty minutes the addition of daily exercise can give structure to your internal body clock. The fitter you are the higher your sleep will be. The only real exception to the ‘exercise is good’ rule is late evening high heart rate activity. If the sole time you will get to work out is in the evening then allow a minimum 3 hours between exercise and sleep, or you’ll be trying to rest whilst the human body continues to be in a charged state. Of course you will find types of exercise which are ideally suitable for developing a more stimulating mind and body such as Yoga, Pilates and Tai Chi – each is strongly suggested by those clients of mine who’ve adopted them included in their overall commitment to personal well-being.