Often when I first engage with clients wishing to quit using cannabis products they raise the main topics how to reach a suitable nights rest without smoking their regular pre-bedtime ‘joint’ ;.Oftentimes there is evidence to claim that the grim feeling arising from sleep deprivation acts as the catalyst for relapse. Therefore the question for those wishing to smooth the passage right through to becoming free from a dependence on marijuana is: What can be done to get that great night’s sleep that seems so elusive?
Why Can’t I Sleep! – Anyone who has been through a period within their life when they have suffered from insomnia will vouch regarding 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 experiencing the myriad of other consequences arising when breaking far from a dependence on cannabis. In my own practice as a Cannabis Cessation Specialist the first faltering step is to understand in every person case to 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 prior to 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 becoming accustomed to using cannabis in the evenings as a means of expelling the huge stress he feels whilst performing his job as a Stockbroker. When he doesn’t smoke later in the day his anxiety levels raise to this kind of height that dispelling active thoughts linked to work becomes impossible, as does then sleep.
Exactly what do I actually do? – Whatever the primary reason for your sleep issues the kick off point must be a sincere appraisal of exactly what your routine is. It is very important to detail all facets of one’s typical evening activity. So start by assessing your personal situation and remember to incorporate; 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 next useful rules:
No caffeine after 6.00pm. This implies all drinks containing caffeine and vast quantities of sugar. So beware not only coffee and various kinds of tea, but additionally avoid most fizzy drinks and hot chocolate products too. Remember plenty of ‘off the shelf’ painkillers are packed full of caffeine so read the label carefully or avoid altogether.
Get ‘ready’ for bed. A routine of falling asleep before the T.V. then waking in early hours and trudging upstairs to bed won’t provide you with the quality unbroken sleep period that you’ll require to feel fresh and energized in the morning. So set a period (no later than 11.30 is a good general rule), brush your teeth, climb into your chosen sleep clothes and hit the bedroom.
Clear your brain and relax into sleep. 15 minutes reading whilst during intercourse is acceptable, as is listening to some mood music. Personalized hypnotic suggestion recordings can also be an invaluable aid to sleep (avoid the off the shelf mass market products – only those produced especially for you are of any value). Computers and televisions are an absolute no in the bedroom. Cellphones must be left in another room (no excuses on this one – if you need to use the alarm function in your mobile 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! weed delivery toronto Yes two bottles of burgandy or merlot wine may seem to be a good way to doze off but you are simply exchanging one bad situation with another. Opt for a green tea instead and you’ll benefit from the relaxing feeling that comes from a factor called Theanine. Needless to say, keep fluid intake in moderation as being forced to wake 3 x in the night to go to the toilet can do nothing for your sense of vitality in the morning.
Avoid nicotine. I usually recommend that clients quit all smoking when they are withdrawing from cannabis use. Evening nicotine acquired through tobacco smoking will sabotage any effort that’s made to achieve restful sleep. If you are using nicotine ‘patches’ within your tobacco smoking cessation (there are better methods for many people) then these must certanly be removed in early evening – attempting 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 healthy foods and providing the right 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 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 enables you to sleep quicker and maintain deep sleep longer. Take as a complement around one hour before you desire to sleep. You’ll feel a lot more refresh when you awake. I will suggest my clients always buy a manufactured melatonin product not just one that’s labelled as natural. ‘Natural’ melatonin supplements are produced from extracts of the pineal gland of animals (mostly sheep) and must be avoided.
Add exercise to your life. Even it is a brisk walk for twenty minutes the addition of daily exercise will give structure to your internal body clock. The fitter you are the higher your sleep will be. The only exception to the ‘exercise is good’ rule is late evening high heartrate activity. If the only time you will get to work through is later in the day then allow a minimum 3 hours between exercise and sleep, or you’ll be attempting to rest whilst the human body is still in a charged state. Needless to say you can find forms of exercise which are ideally suited to making a more enjoyable mind and body such as Yoga, Pilates and Tai Chi – each one is highly recommended by those clients of mine who’ve adopted them within their overall commitment to personal well-being.