Often when I first engage with clients wishing to quit using cannabis products they raise the main topic of how to achieve a suitable nights rest without smoking their regular pre-bedtime ‘joint’ ;.Oftentimes there’s evidence to claim that the grim feeling arising from sleep deprivation acts because the catalyst for relapse. And so the question for those wishing to smooth the passage right through to becoming without any a dependence on marijuana is: What can be carried out to get that great night’s sleep that seems so elusive?
Why Can’t I Sleep! – Whoever has been by way of a period within their life when they’ve endured insomnia will vouch as to the affect it has on a person’s overall well-being. It is easy to imagine which means increased impact that fitful sleep patterns have on those also struggling with the myriad of other consequences arising when breaking away from a dependence on cannabis. In my practice as a Cannabis Cessation Specialist the first faltering step is to understand in each individual case as to the 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 prior to sleep. Bob’s attempt to quit smoking without adjusting his evening caffeine intake leaves him with a largely physical basis for his insomnia.
In another case ‘Tony’ is becoming accustomed to using cannabis in the evenings as an easy way of expelling the huge stress he feels whilst performing his job as a Stockbroker. When he doesn’t smoke at night his anxiety levels raise to this kind of height that dispelling active thoughts related to work becomes impossible, as does then sleep.
Exactly what do I actually do? – Whatever the primary reason for the sleep issues the starting point must be an honest appraisal of just what your routine is. It is important to detail every aspect of one’s typical evening activity. So start by assessing your personal situation and remember to add; your mood patterns; food intake; exercise; alcohol consumption; any brain energizing intensive computer gaming; the typical period of time between going to sleep and going to sleep; 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 just coffee and various kinds of tea, but in addition avoid most fizzy drinks and hot chocolate products too. Remember lots of ‘off the shelf’ painkillers are packed packed with caffeine so read 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 early hours and trudging upstairs to bed will not supply you with 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 an excellent 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 in bed is acceptable, as is listening with a mood music. Personalized hypnotic suggestion recordings may also 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 have to be left in another room (no excuses on that one – if you want to use the alarm function on your own cell phone then go buy yourself an alarm clock. For sleeping with it under your pillow – forget it!)
Don’t swap dope for booze! Yes two bottles of red wine may seem to be a great way to doze off but you are simply exchanging one bad situation with another. Choose a green tea extract instead and you’ll take pleasure in the relaxing feeling that arises from an element called Theanine. Of course, keep fluid intake in moderation as needing to wake three times in the night to visit the toilet can do nothing for the sense of vitality in the morning.
Avoid nicotine. weed delivery I always 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 gain restful sleep. If you are using nicotine ‘patches’ as part of your tobacco smoking cessation (there are better methods for nearly all people) then these must certanly be removed in the early evening – trying to sleep with nicotine pouring into your system 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 your system with healthy foods and providing the right 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 will need this hormone to sleep. When it’s dark (a dark bedroom is just a ‘must have’ for a restful night) melatonin begins to work its magic within your brain and lets you sleep quicker and maintain deep sleep longer. Take as a product around one hour before you wish to sleep. You’ll feel much more refresh whenever you awake. I would recommend my clients always buy a synthetic melatonin product not one that’s labelled as natural. ‘Natural’ melatonin supplements are produced from extracts of the pineal gland of animals (mostly sheep) and ought to be avoided.
Add exercise to your life. Even it is a brisk walk for twenty minutes the addition of daily exercise gives structure to your internal body clock. The fitter you are the better your sleep will be. The only exception to the ‘exercise is good’ rule is late evening high heart rate activity. If the only time you may get to work out is at night then allow the absolute minimum 3 hours between exercise and sleep, or you’ll be trying to rest whilst your system remains in a charged state. Of course you will find forms of exercise which are ideally worthy of creating a more relaxed mind and body such as for example Yoga, Pilates and Tai Chi – each one is recommended by those clients of mine who have adopted them as part of their overall commitment to personal well-being.