Sleep problems are especially common among older adults. As we age, many people experience difficulties falling asleep or staying asleep throughout the night. While numerous medications and supplements are available, cannabis has emerged as a promising natural alternative for those looking to improve their nightly rest.
What is cannabis and its current status?
Cannabis has been used by humanity for thousands of years, not only for its fibers and oils but also for its medicinal qualities. Currently, its medicinal use is legal in 39 U.S. states and recreational use in 24 states.
It's important to clarify some myths:
- It's not physically addictive, although it can create psychological dependence
- Used in moderation, it presents minimal health risks
- There are various forms of consumption beyond smoking (not recommended method)
Cannabis components that improve sleep
Cannabis contains various chemical compounds that affect our bodies in different ways:
THC: the psychoactive component
Tetrahydrocannabinol (THC) is the main psychoactive cannabinoid that:
- Slows communication between nerve cells
- Induces intense relaxation and euphoria
- Can increase heart rate and decrease REM sleep
CBD: benefits without psychoactive effects
Cannabidiol (CBD) is another cannabinoid that:
- Doesn't produce psychoactive effects or the feeling of being "high"
- Has anti-inflammatory properties
- Reduces anxiety and pain
- Doesn't directly affect sleep, but helps if insomnia is caused by anxiety or pain
CBN: the sleep ally for older adults
Cannabinol (CBN) is less known but especially valuable for older adults because:
- It produces sedative effects, especially when combined with THC
- Reduces the arousal threshold, decreasing nighttime awakenings
- Helps maintain more continuous sleep throughout the night
Cannabis vs. other traditional sleep aids
The risks of diphenhydramine (Benadryl)
Many older adults use diphenhydramine (Benadryl) to fall asleep, however:
- A study published in JAMA associates its prolonged use with a 54% higher risk of dementia
- Anticholinergics block the action of acetylcholine, an essential neurotransmitter for learning and memory
Advantages over alcohol
Alcohol is one of the most widely used "sleep helpers" worldwide, but:
- Although it makes falling asleep easier, it severely fragments sleep
- Causes nighttime awakenings, especially to urinate
- Cannabis doesn't cause the same disruptive effects on sleep quality
Practical guide to using cannabis as a sleep aid
Where to legally obtain it?
- At authorized dispensaries in states where it's legal
- Vitamin supplement stores and pharmacies offer CBD and CBN products even in states where THC remains illegal
- It's possible to buy CBD and CBN products online
Recommended forms of consumption
For older adults, these are especially recommended:
- Gummies (edibles) in low doses (preferably 1mg)
- Tinctures that allow precise dosing
- Absolutely avoid smoking cannabis
Dosage tips for beginners
Follow the "start low and slow" rule:
- Begin with very low doses of THC (even less than 1mg)
- Wait 60-90 minutes before considering a second dose
- Consume cannabis approximately 2 hours before bedtime
- Keep a CBD vaporizer handy to counteract possible unwanted intense effects
Important precautions
- Always consult with your doctor before using cannabis
- Check for possible interactions with other medications
- Current cannabis is much more potent than decades ago
- Consider trying for the first time during the day and with someone trusted present
Emerging studies suggest that cannabis, when used correctly, can offer a safer alternative to other sleep medications, especially for older adults. Combining low doses of THC with CBD and CBN can significantly improve sleep quality without the side effects of other traditional pharmaceutical options.