Sleep, Cannabis and Fitness – Lights out, muscles on! Sleep is a key aspect of our physical fitness but the benefits extend beyond our muscles and impacts our overall health and wellbeing. Cannabis is the natural sleep aid that fitness enthusiasts (and anyone watching their waistline) should know how to leverage to enhance results.
RECOVERY AND RESTORATION
Sleep truly is nature’s way of revitalizing our body and strengthening muscle tissue. During sleep, our body undergoes a remarkable transformation, repairing and rejuvenating the muscles that have been exerted during exercise. This restorative process includes the release of vital hormones and increased blood flow to the muscles, delivering the necessary nutrients and oxygen for optimal recovery.
Without this critical process, we will experience decreased strength, endurance and a greater risk for injury since the body hasn’t had adequate time to heal itself. Additionally, extensive research reveals that insufficient sleep adversely affects coordination, reaction time, and accuracy when performing complex movements. Prioritizing quality sleep amplifies fitness gains and optimizes overall performance, playing a crucial role in physical performance and minimizing the risks associated with exercise.
In addition to its negative effects on physical health, lack of sleep can significantly diminish our motivation to exercise. If you have experienced a restless night, you can attest to feeling incapable of undertaking an intense workout the following day!
Unfortunately, this results in a more sedentary lifestyle, which contributes to weight gain and overall health decline. Prioritizing adequate sleep, therefore, is essential for sustaining a healthy weight.
Lastly, since cannabis fights inflammation and reduces pain, it can provide relief for those whose pain interferes with sleep quality. Improving sleep comfort and managing pain symptoms allow you to enjoy more restful, restorative sleep, which in turn allows for improved cognitive function, enhanced mood, increased productivity and well-being.
MINIMIZE STRESS RESPONSE
Sleep regulates levels of the stress hormone cortisol. Cortisol is one of the latest buzz words in the fitness and nutrition space because it impacts metabolism and immune function. You’ll often find “trending” posts advertising the dangers of high cortisol: it causes weight gain and can impede weight loss efforts.
Sadly, this is true; chronic sleep deprivation can disrupt the body’s hormonal balance leading to unwanted pounds, difficulty shedding pounds, and negative effects on mental health.
The body’s response to stress is controlled by the autonomic nervous system, which is also regulated by sleep. Therefore, ample quality sleep can increase resilience to stressors, enhancing mood, general health, and wellness.
CONTROL HUNGER AND CRAVINGS
If you’ve noticed intense hunger and cravings after a poor night of sleep, this is due to increased production of ghrelin, the hormone that stimulates appetite, and decreased production of leptin, the hormone that signals fullness. Since sleep regulates these hormones, you will feel extra hungry, face cravings and be more likely to overeat following a poor night’s sleep. It feels as if your body is trying to fight fatigue by demanding more food for fuel.
Sleep deprivation can affect our metabolism, making it more difficult for our body to burn calories efficiently leading to weight gain over time.
Additionally, lack of sleep impacts our decision making and impulse control. Fatigue heightens the chances we will choose unhealthy food, give in to cravings and struggle to resist high-calorie, sugary and fatty foods. Research found this modified brain activity is caused by sleeping less than 6 hours per day.
Pro Tip: If you’re struggling with cravings and unable to resist high-calorie, sugary and fatty foods, aim for 7-9 hours of sleep per night, consistently.
Furthermore, sleep regulates production of the hormone insulin which controls blood sugar levels. Dysregulated blood sugar levels are associated with weight gain and an increased risk of type 2 diabetes.
When your sleep is compromised, it can have a significant impact on weight loss, weight management, and physical fitness.
HOW CANNABIS CAN HELP
Cannabis is widely used to self-treat insomnia, anxiety and pain both recreationally and medicinally. Approximately 70% of young adults who casually use cannabis report their primary goal is to promote sleep. Among people who use cannabis for medical reasons, as many as 85% say it improves their sleep.
Researchers believe that the sleep-promoting effects of cannabinoids are due to their interactions with cannabinoid receptors in the brain. When cannabinoids bind to these receptors, they increase levels of the neurotransmitter adenosine which promotes sleep. They also suppress the brain’s natural wakefulness and these two actions together help users feel sleepy or sedated.
THC traditionally acts as a sedative, although it depends on the terpenes present, and can have a stimulating effect for some. Generally indicas are the most sedating, while sativas have the opposite effect. My best advice when searching for a sleep promoting strain of THC is to look for the terpenes myrcene, linalool and terpinolene.
CBD tends to promote alertness. Studies show that it may reduce symptoms of REM sleep behavior disorder and excessive daytime sleepiness. Similar to THC, indicas are generally more sedating while sativas promote more awakeness, focus and keep us sharp.
The effects of THC and CBD when used together will depend on the individual, dosage and timing.
CBN, or cannabinol, is known for its sedative properties, which can help promote relaxation and improve sleep quality. While research on CBN is still limited, it has been suggested that CBN may interact with the endocannabinoid system in the body, potentially influencing sleep-wake cycles and promoting deeper, more restful sleep. Additionally, CBN may have mild analgesic effects, alleviating discomfort and pain that could interfere with sleep.
While CBN is a relatively newer cannabinoid, early studies and anecdotal evidence suggest that it may be a promising natural option for those seeking improved sleep.
HOW TO CHOOSE CANNABIS FOR SLEEP
A rule of thumb to help you remember: THC helps you fall asleep and CBD helps you stay asleep. If you’re struggling with sleep the first question is to ask whether that’s difficulty falling asleep or difficulty staying asleep as the answer will help narrow down your options.
Personal preference plays an important role here as well – especially since everyone’s body reacts differently to cannabis. I recommend experimenting with CBD and THC to find what works best for you.
You will find many products on the shelf at your local dispensary or online promoting sleep and these are generally formulated from strong indicas and include CBN.
If you prefer flower, consider the following:
Popular THC strains for sleep include: Black Cherry Garcia (Indica), Afghani (Indica), Concord Grape Blockhead (Hybrid), Tahoe OG (Hybrid)
Popular CBD strains for sleep include: Harlequin (Sativa), ACDC, Charlotte’s Web (Sativa), Remedy, Harle-Tsu (Hybrid)
IMPORTANT TIPS
- Always start with the lowest dose and gradually increase.
- Keep a log or journal of the type of cannabis used, the dosage, timing and effects each day so you can see what is or isn’t working.
- If you become uncomfortably high with THC, have some CBD on hand to counteract and reduce the psychoactivity.
If you’re interested in more personalized information or want to explore further, feel free to reach out to me directly at Beth@Cannafitnessnutrition.com. You can discover more about my comprehensive 12 week program, CannaFit, which helps you integrate cannabis into your fitness and nutrition for optimal wellness at www.cannafitnessnutrition.com.
Remember to consult with a healthcare professional if you have any underlying health conditions or are taking medications that may interact with cannabis.