| Often when I first engage with clients wishing to quit | | | | some mood music. Personalized hypnotic suggestion |
| using cannabis products they raise the topic of how to | | | | recordings can also be a valuable aid to sleep (avoid |
| achieve a proper nights rest without smoking their | | | | the off the shelf mass market products - only those |
| regular pre-bedtime 'joint'. In many cases there is | | | | produced specifically for you are of any value). |
| evidence to suggest that the grim feeling arising from | | | | Computers and televisions are a definite no in the |
| sleep deprivation acts as the catalyst for relapse. So | | | | bedroom. Mobile phones need to be left in another |
| the question for those wishing to smooth the passage | | | | room (no excuses on this one - if you need to use the |
| through to becoming free of a dependence on | | | | alarm function on your cell phone then go buy yourself |
| marijuana is: What can be done to get that great | | | | an alarm clock. As for sleeping with it under your pillow |
| night's sleep that seems so elusive? | | | | - forget it!) |
| Why Can't I Sleep! - Anyone who has been through a | | | | - Don't swap dope for booze! Yes two bottles of red |
| period in their life when they have suffered from | | | | wine may seem to be a great way to doze off but |
| insomnia will vouch as to the affect it has on a | | | | you are simply exchanging one bad situation with |
| person's overall well-being. It is easy to imagine | | | | another. Go with a green tea instead and you'll enjoy |
| therefore the increased impact that fitful sleep patterns | | | | the relaxing feeling that comes from a component |
| have on those also suffering from the myriad of other | | | | called Theanine. Of course, keep fluid intake in |
| consequences arising when breaking away from a | | | | moderation as having to wake three times in the night |
| dependence on cannabis. In my practice as a | | | | to visit the bathroom will do nothing for your sense of |
| Cannabis Cessation Specialist the first step is to | | | | vitality in the morning. |
| understand in each individual case to what ratio the | | | | - Avoid nicotine. I always recommend that clients quit |
| issues are physical versus psychological. | | | | all smoking when they are withdrawing from cannabis |
| As an example 'Bob', in his capacity as a restaurant | | | | use. Late night nicotine acquired through tobacco |
| Owner, has for many years spent his evenings | | | | smoking will sabotage any effort that is made to gain |
| consuming large volumes of coffee and then returning | | | | restful sleep. If you are using nicotine 'patches' as part |
| home and smoking marijuana for 2 hours prior to sleep. | | | | of your tobacco smoking cessation (there are better |
| Bob's attempt to quit smoking without adjusting his | | | | methods for the majority of people) then these must |
| evening caffeine intake leaves him with a largely | | | | be removed in the early evening - trying to sleep with |
| physical reason for his insomnia. | | | | nicotine pouring into your body is hopeless, and the |
| In another case 'Tony' has become accustomed to | | | | bizarre dreams that patch users report offer no |
| using cannabis in the evenings as a way of expelling | | | | assistance to those seeking sleep. |
| the huge stress he feels whilst performing his job as a | | | | - Correct your melatonin levels. If you have not been |
| Stockbroker. When he does not smoke in the evening | | | | fuelling your body with healthy foods and providing the |
| his anxiety levels raise to such a height that dispelling | | | | correct vitamins and nutrients for melatonin to be |
| active thoughts related to work becomes impossible, | | | | naturally produced, then there may well be a case for |
| as does then sleep. | | | | giving your levels a 'boost'. Make no mistake you need |
| What can I do? - Whatever the primary reason for | | | | this hormone to sleep. When it is dark (a dark |
| your sleep issues the starting point has to be an | | | | bedroom is a 'must have' for a restful night) melatonin |
| honest appraisal of exactly what your routine is. It is | | | | begins to work its magic inside your brain and allows |
| important to detail every aspect of your typical | | | | you to get to sleep quicker and maintain deep sleep |
| evening activity. So begin by assessing your personal | | | | longer. Take as a supplement around one hour before |
| situation and remember to include; your mood patterns; | | | | you wish to sleep. You'll feel far more refresh when |
| food intake; exercise; alcohol consumption; any brain | | | | you awake. I recommend my clients always buy a |
| energizing intensive computer gaming; the typical period | | | | synthetic melatonin product not one that is labelled as |
| of time between going to bed and going to sleep; | | | | natural. 'Natural' melatonin supplements are produced |
| reading habits; TV time. Then try and apply the | | | | from extracts of the pineal gland of animals (mostly |
| following useful rules: | | | | sheep) and should be avoided. |
| - No caffeine after 6.00pm. This means all drinks | | | | - Add exercise to your life. Even it is just a brisk walk |
| containing caffeine and vast quantities of sugar. So | | | | for twenty minutes the addition of daily exercise will |
| beware not just coffee and many types of tea, but | | | | give structure to your internal body clock. The fitter |
| also avoid most fizzy drinks and hot chocolate | | | | you are the better your sleep will be. The only |
| products too. Remember lots of 'off the shelf' | | | | exception to the 'exercise is good' rule is late evening |
| painkillers are packed full of caffeine so read the label | | | | high heart rate activity. If the only time you can get to |
| carefully or avoid altogether. | | | | work out is in the evening then allow a minimum 3 |
| - Get 'ready' for bed. A routine of falling asleep in front | | | | hours between exercise and sleep, or you'll be trying |
| of the T.V. then waking in the early hours and trudging | | | | to rest whilst your body is still in a charged state. Of |
| upstairs to bed will not give you the quality unbroken | | | | course there are forms of exercise which are ideally |
| sleep period that you need to feel fresh and energized | | | | suited to creating a more relaxed mind and body such |
| in the morning. So set a time (no later than 11.30 is a | | | | as Yoga, Pilates and Tai Chi - all are highly |
| good general rule), brush your teeth, climb into your | | | | recommended by those clients of mine who have |
| chosen sleep clothes and hit the bedroom. | | | | adopted them as part of their overall commitment to |
| - Clear your mind and relax into sleep. 15 minutes | | | | personal well-being. |
| reading whilst in bed is acceptable, as is listening to | | | | |