Often when I first engage with clients wishing to give up using cannabis products they raise the main topic of how to attain an effective 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. So the question for anyone wishing to smooth the passage to becoming free of a dependence on marijuana is: What can be achieved to have that great night’s sleep that seems so elusive?
Why Can’t I Sleep! – Anyone who has been via a period within their life when they’ve suffered from insomnia will vouch as to the affect it has on a person’s overall well-being. It is easy to assume therefore the increased impact that fitful sleep patterns have on those also struggling with the myriad of other consequences arising when breaking from a dependence on cannabis. Within my practice as a Cannabis Cessation Specialist the first step is to understand in every individual case from what ratio the problems are physical versus psychological.
As an example ‘Bob’, in his capacity as a restaurant Owner, has for many years spent his evenings consuming large volumes of coffee and then returning home and smoking marijuana for 2 hours prior to sleep. Bob’s attempt to give up smoking without adjusting his evening caffeine intake leaves him with a largely physical reason behind his insomnia.
In another case ‘Tony’ has become used 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 at night his anxiety levels raise to this type of height that dispelling active thoughts related to work becomes impossible, as does then sleep.
Exactly what do I do? – Long lasting primary reason for your sleep issues the starting point must be a sincere appraisal of precisely what your routine is. It is very important to detail every aspect of your typical evening activity. So begin by assessing your own personal situation and remember to add; your mood patterns; food intake; exercise; alcohol consumption; any brain energizing intensive computer gaming; the typical time period between going to sleep and hitting the hay; reading habits; TV time. Then try and apply the following useful rules:
No caffeine after 6.00pm. This means all drinks containing caffeine and vast quantities of sugar. So beware not only coffee and various kinds of tea, but in addition avoid most fizzy drinks and hot chocolate products too. Remember a lot of ‘off the shelf’ painkillers are packed high in caffeine so browse the label carefully or avoid altogether.
Get ‘ready’ for bed. A routine of falling asleep in front of the T.V. then waking in the first hours and trudging upstairs to bed won’t give you the quality unbroken sleep period that you need 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 with a mood music. Personalized hypnotic suggestion recordings can be a valuable aid to sleep (avoid the off the shelf mass market products – only those produced designed for you are of any value). Computers and televisions are a certain no in the bedroom. Cell phones have to be left in another room (no excuses on that one – if you need to use the alarm function in your cellular phone then go buy yourself an alarm clock. As for sleeping with it under your pillow – forget it!)
Don’t swap dope for booze! Yes two bottles of dark wine may seem to be an effective way to doze off but you are simply exchanging one bad situation with another. Opt for a green tea instead and you’ll take pleasure in the relaxing feeling that comes from a component called Theanine. Obviously, keep fluid intake in moderation as needing to wake 3 x in the night to see the bathroom can do nothing for your sense of vitality in the morning.
Avoid nicotine. weed delivery I recommend that clients quit all smoking when they’re withdrawing from cannabis use. Night time nicotine acquired through tobacco smoking will sabotage any effort that is made to get restful sleep. If you’re using nicotine ‘patches’ included in your tobacco smoking cessation (there are better methods for many people) then these must certanly be removed in the first evening – trying to sleep with nicotine pouring into the human body is hopeless, and the bizarre dreams that patch users report offer no assistance to those seeking sleep.
Correct your melatonin levels. If you have not been fuelling the human body with well balanced meals and providing the correct vitamins and nutrients for melatonin to be naturally produced, then there might well be described as a case for giving your levels a ‘boost’ ;.Make no mistake you’ll need this hormone to sleep. If it is dark (a dark bedroom is really a ‘must have’ for a restful night) melatonin begins to work its magic within your brain and lets you fall asleep quicker and maintain deep sleep longer. Take as a supplement around one hour before you need to sleep. You’ll feel far more refresh whenever you awake. I would suggest my clients always buy a synthetic melatonin product not merely one that is labelled as natural. ‘Natural’ melatonin supplements are produced from extracts of the pineal gland of animals (mostly sheep) and should be avoided.
Add exercise to your life. Even it is just a brisk walk for twenty minutes the addition of daily exercise will give structure to your internal body clock. The fitter you are the greater your sleep will be. The only exception to the ‘exercise is good’ rule is late evening high heartrate activity. If the only real time you will get to work through is at night then allow the very least 3 hours between exercise and sleep, or you’ll be trying to rest whilst the human body continues to be in a charged state. Obviously you will find kinds of exercise which are ideally worthy of developing a more enjoyable mind and body such as Yoga, Pilates and Tai Chi – all are strongly recommended by those clients of mine who’ve adopted them included in their overall commitment to personal well-being.