The Effects of Getting High Before Bed - THC's Impact on Sleep Quality

Introduction

Many people use cannabis as a nighttime sleep aid. THC, the primary psychoactive compound in marijuana, is known for its sedative effects. However, the science is mixed on how beneficial or risky it is to get high before bed.

While using cannabis may help some people fall asleep faster, it can also lead to unwanted effects on sleep quality, dreams, breathing, and more. Understanding both the potential benefits and drawbacks provides a balanced view to make an informed decision.

How THC Affects Sleep

Tetrahydrocannabinol (THC) is the main active ingredient in cannabis responsible for psychological effects. THC acts on cannabinoid receptors throughout the body involved in memory, pleasure, concentration, coordination and time perception.

THC has biphasic effects depending on dose. At lower doses, it has a stimulant effect. At higher doses taken before bed, it can have a sedating effect on the central nervous system.

Increased Sleepiness

The drowsy feeling from THC occurs because it reduces activity in the parts of the brain responsible for wakefulness and alertness. It signals the body to relax and fall asleep.

Altered Time Perception

THC is also thought to alter people's perception of time. It can make the time pass more slowly, which may explain why some feel they fall asleep faster after smoking or ingesting cannabis.

Enhanced SWS Sleep

Sleep studies show that THC may increase slow-wave sleep (SWS), considered the deepest and most restorative sleep stage. However, other stages like REM sleep decrease.

Increased deep sleep from cannabis could be beneficial for recovery and muscle growth. But decreased REM sleep may impair memory formation and restorative functions.

Factors that Impact Effects on Sleep

The way cannabis affects an individual's sleep depends on several factors:

THC Strength and Dosage

Higher THC doses produce stronger sedative and sleep effects. Modern strains and concentrates can have very high THC levels, increasing risks of excessive drowsiness.

Timing

Using cannabis too close to bedtime can disrupt natural sleep onset and cycles. It's best not to use it within 1-2 hours of going to sleep.

Method of Use

Inhaled methods like smoking or vaping provide rapid effects. However, edibles or oils that are ingested can take hours for peak effects, which can be problematic at night.

User Tolerance

Those with a high tolerance from regular cannabis use might not get as sleepy compared to new users. Tolerance also builds up quickly.

Natural Sleep Habits

People who struggle with insomnia are more likely to notice sleep benefits from cannabis than normal sleepers. Quality of sleep when sober also makes a difference.

Potential Benefits for Sleep

While individual effects vary greatly, some potential benefits of using cannabis before bed include:

Falling Asleep Faster

Many people report cannabis makes it easier to fall asleep. The relaxing effect helps quiet the mind and body for sleep.

Longer Sleep Duration

THC may allow some people to sleep longer. However, sleeping longer isn't always better sleep. Disrupted sleep cycles also play a role.

Increased Deep Sleep

If falling asleep faster translates to more time in deep SWS sleep, it could enhance restoration overnight.

Less Sleep Apnea

One study found people with sleep apnea had less instances of disrupted breathing during sleep after taking THC capsules.

Reduce Chronic Pain

The pain-relieving qualities of cannabis could also promote better sleep if you have conditions like arthritis, migraines or fibromyalgia.

Potential Risks and Side Effects

Despite some benefits reported, many drawbacks and safety concerns exist as well with using cannabis before bed, including:

Grogginess and Impaired Alertness

That heavy, groggy feeling of being "high" can linger into your morning after cannabis use at night. This impairs concentration, coordination and reaction time.

Reduced REM Sleep

Animal studies confirm cannabis suppresses REM sleep. Reduced dreaming sleep could hinder memory, creativity and emotional processing.

Tolerance Build Up

Needing increasingly higher doses over time to feel sleepy develops fast tolerance. This also increases risks of dependence and withdrawal.

Rebound Insomnia

A cannabis "hangover" after heavy use at night can worsen anxiety and restlessness the following night, perpetuating insomnia.

Altered Breathing

THC relaxes muscles and airways. While this reduces sleep apnea, it could also cause oxygen desaturation if excessively sedated.

Increased Heart Rate

Higher heart rate from cannabis effects could impact those with cardiovascular conditions.

Mental Health Risks

THC use raises risks for anxiety, depression, psychosis and substance abuse, especially with chronic use.

Safety Tips for Using Cannabis as a Sleep Aid

If you choose to use cannabis to help sleep, following certain precautions can help reduce any negative effects:

• Don't use it within 1-2 hours of your target bedtime
• Start with a very low dose of THC
• Choose indica strains over sativas
• Pick methods like tinctures that provide controlled dosing
• Avoid excessive use to minimize tolerance effects
• Refrain from operating vehicles or machinery if impaired the next day
• Talk to your doctor about any sleep problems or medical conditions

Signs Cannabis Is Disrupting Your Sleep

Pay attention to the following signs that using cannabis may be negatively impacting your sleep quality:

• Reduced dream recall or less dreams
• Grogginess, lethargy, haziness upon waking
• Feeling unrested and unrestored during the day
• Increased tolerance and higher doses over time
• Withdrawing use leads to rebound insomnia
• Worse sleep, anxiety, irritability when not using

Healthier Lifestyle Options for Better Sleep

Implementing healthy sleep habits should be the foundation for improving sleep long-term without reliance on cannabis or sleep aids.

Set a Consistent Sleep Schedule

Going to bed and waking up at the same times daily programs your circadian rhythm for optimal sleep-wake cycles.

Wind Down Before Bed

Relaxing activities before bed like reading, meditating or listening to calm music ready your mind and body for rest.

Limit Screen Time

Avoid stimulating blue light from TVs, phones, tablets and computers for 1-2 hours before bed for better melatonin release.

Keep the Bedroom Cool, Dark and Quiet

Optimal sleep conditions remove sensory distractions and mimic nighttime environments.

Exercise Daily

Regular exercise helps sleep by tiring you out physically, lowering stress and regulating circadian rhythms.

When to See a Doctor About Sleep Issues

Talk to your healthcare provider if lifestyle measures don't improve sleep and you experience:

• Consistent difficulty falling or staying asleep
• Excessive daytime sleepiness
• Loud snoring or breathing pauses at night
• Chronic insomnia worsens anxiety or depression

They can check for any underlying conditions and offer both therapy and medication options tailored to your needs without risks of self-medicating.

The Bottom Line

Occasionally using cannabis to get high before bed may help some people fall asleep faster. However, it also disrupts sleep architecture and can impair daytime function.

While not universally harmful, risks like dependence, rebound insomnia and worse sleep quality suggest it’s not an advisable solution for most people long-term.

With patience and consistency, healthy sleep habits and targeted medical care offer safer and more effective ways to manage insomnia or other sleep disorders.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.