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April 2024 Fruiting Bodies Meet-Up - Sleep Well

Women and Sleep: A Holistic Approach

Pam here. I personally sleep between 7-9 hours depending my activities. Less than that and I will be exhausted. I have two different auto-immune diseases that I know of and struggle with balance and stress management -- these factors directly impact my sleep.

Adequate sleep is crucial for everyone, but it holds particular significance for women due to hormonal fluctuations and the unique demands on their physical and mental health. Sleep disorders and insomnia can lead to various health issues, including anxiety, depression, and reduced cognitive function. Many women seek natural remedies to improve their sleep quality, and cannabis has emerged as a popular option.

Cannabis and Sleep

Patients report that cannabinoids such as THC, CBD, and CBN are effective in helping them fall asleep and stay asleep. The most successful products are often full-spectrum cannabis oils, which contain a blend of cannabinoids and other beneficial compounds from the cannabis plant. The optimal ratios of these cannabinoids can vary depending on individual needs, but a combination of THC, CBN, and CBD has been reported to be particularly effective.

  • THC (Tetrahydrocannabinol): Known for its psychoactive effects, THC can help induce sleep but may cause grogginess if consumed in large amounts.

  • CBD (Cannabidiol): In higher doses, CBD can have sedative effects, promoting a restful night's sleep without the high associated with THC.

  • CBN (Cannabinol): Often referred to as the "sleepy cannabinoid," CBN is particularly noted for its sedative properties. Note: Be sure to understand cannabis products. If you choose flower or strain-specific products, be sure to choose wisely as some terpenes will impact sleep. Understand what distillate is and that distillate products when looking. for cannabinoid-specific products will be the best because distillate is 80-90+% just the cannabinoid and no other plant compounds. Note: Sleepy Discrepancy from Leafly

Sleepytime Teas

Many women find that bedtime teas enhance the effects of cannabinoids and other sleep aids. These teas typically contain a blend of calming herbs known for their sleep-promoting properties, such as:

  • Licorice Root

  • Chamomile Flower

  • Spearmint Leaf

  • Skullcap Leaf

  • Cardamom

  • Cinnamon Bark

  • Passionflower Extract

These ingredients work synergistically to relax the body and mind, making it easier to drift off to sleep. Note: Caution with Valerian Root

While valerian root is a common ingredient in many sleep aids, it's important to use it cautiously. Overuse can lead to negative side effects such as headaches, dizziness, and stomach issues. If you experience any adverse effects, consider reducing your intake or exploring alternative sleep aids.

Magnesium and Other Supplements

In addition to cannabinoids and bedtime teas, other supplements can also support better sleep:

  • Magnesium Glycinate Spray: Applying this to the bottoms of the feet at bedtime can promote relaxation and improve sleep quality.

  • Magnesium Citrate: Often taken as a supplement, this form of magnesium helps with relaxation and muscle function.

  • Tart Cherry Juice: Known for its natural melatonin content, tart cherry juice can help regulate sleep cycles.

For women struggling with sleep issues, a combination of cannabinoids, herbal teas, and supplements can offer a holistic approach to improving sleep quality. DISCLAIMER: I am not a "licensed healthcare provider." Always consult with a healthcare provider before starting any new sleep regimen, especially if you have underlying health conditions or are taking other medications.

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