Perimenopause, the transitional period before menopause, often comes with various symptoms that can disrupt a woman’s life. One of the most common issues faced during this phase is sleep disturbance or insomnia. While there are several ways to address this, cannabis has emerged as an alternative that many find helpful.
In this article, we’ll explore:
- The role of cannabis in alleviating sleep disturbances and insomnia during this stage.
- The different types of products that may aid in improving sleep quality.
- Important considerations and potential side effects of using cannabis for sleep during this period.
Understanding Perimenopause and Sleep Issues
What is Perimenopause?
It is the period leading up to menopause, typically occurring in women between 40 and 50 years of age. During this time, the body undergoes several hormonal changes that can lead to various symptoms, including:
- Hot flashes
- Mood swings
- Irregular periods
- Sleep disturbances
Why Does It Affect Sleep?
During this time, fluctuating hormone levels, particularly estrogen and progesterone, can severely affect sleep quality. These hormones play a crucial role in regulating sleep cycles. When their levels become inconsistent, it can lead to:
- Difficulty falling asleep
- Frequent nighttime awakenings
- Night sweats
- A general decline in sleep quality
How Cannabis Can Help
What is Cannabis?
It is a plant known for its medicinal and recreational uses. Its primary active compounds are cannabinoids, which include:
- THC (Tetrahydrocannabinol): The psychoactive component that produces a “high.”
- CBD (Cannabidiol): Non-psychoactive and known for its calming and anti-inflammatory properties.
How Does It Affect Sleep?
It can be beneficial for sleep in several ways:
Reducing Anxiety and Stress
- CBD: Known for its calming effects, CBD can help reduce anxiety and stress, making it easier to fall asleep.
- THC: Low doses can help relax the mind and body, although higher doses might have the opposite effect.
Alleviating Pain and Discomfort
- It has anti-inflammatory properties that can help alleviate physical discomfort and pain, which are common during this stage.
Regulating Sleep Cycles
- It can influence the body’s endocannabinoid system, which plays a role in regulating sleep-wake cycles.
Scientific Evidence
Several studies have supported the use of it for sleep improvement:
- A study published in the Journal of Clinical Sleep Medicine found that it could help reduce the time it takes to fall asleep.
- Research from the University of New Mexico indicated that it might improve sleep quality among people with chronic conditions, including perimenopausal women.
Methods of Consumption
Smoking and Vaping
Smoking and vaping are two of the most common methods of consuming cannabis. Vaping, in particular, has garnered attention for its potential benefits, including ease of dosage control and faster onset of effects. For women experiencing this phase, choosing to vape for anxiety could be an effective way to quickly alleviate stress and promote relaxation, thereby improving sleep quality. However, it is essential to consider the potential respiratory risks associated with vaping and consult with a healthcare provider to determine the most appropriate method for individual needs.
Edibles
Edibles are another popular method of consumption, particularly for those who prefer not to smoke or vape. These come in various forms, including baked goods, beverages, and CBD gummies. They are especially appealing because they offer a discreet and convenient way to consume with precise dosing. Many women find that it can help them manage anxiety, stress, and sleep disturbances more effectively. Since the effects of edibles can take longer to set in compared to smoking or vaping, they are often best consumed in the evening to help promote restful sleep.
Tinctures and Oils
Tinctures and oils are another popular option. They are easy to use, offer precise dosing, and have a faster onset of effects compared to edibles. Tinctures are typically taken sublingually (under the tongue), while oils can be ingested or used topically. Many women prefer these methods because they provide a discreet and convenient way to consume them without any potential respiratory risks.
Topicals
Topical products, such as creams and lotions infused with cannabis, are often used for pain relief. They can be applied directly to the affected area and provide localized relief without any psychoactive effects. Women experiencing discomfort or pain during this time may find topicals helpful in improving their sleep quality.
Important Considerations
While it can be beneficial for sleep, it’s essential to consider a few things before incorporating it into your routine:
- Consult with a healthcare provider: It’s always important to consult with a healthcare provider before using any new remedy.
- Start low and go slow: When trying for the first time or adjusting dosages, start with smaller amounts and increase gradually to determine the most effective dosage for you.
- Be mindful of potential side effects: It can have potential side effects, including dry mouth, dizziness, and changes in appetite. If these become bothersome, discuss them with your healthcare provider.
- Choose high-quality products: With their growing popularity, it’s essential to choose reputable and high-quality products from licensed dispensaries. This ensures that you are getting safe and effective products.
Legal Considerations
Laws surrounding its use vary by state and country. Therefore, it’s essential to research the laws in your area before using them.
Tips for Better Sleep
In addition to incorporating them into your sleep routine, here are a few other tips that can help improve sleep quality:
- Practice relaxation techniques such as deep breathing, meditation, or yoga before bed.
- Create a comfortable sleeping environment by keeping the room cool and dark.
- Stick to a regular sleep schedule by going to bed and waking up at the same time each day.
- Limit caffeine, alcohol, and heavy meals close to bedtime.
- Incorporate exercise into your daily routine, but avoid intense workouts close to bedtime.
Final Thoughts
Cannabis can be an effective and natural way for women experiencing perimenopause to improve their sleep. However, it’s crucial to consult with a healthcare provider and start with low doses to determine the most effective and safe dosage for you. Remember to also incorporate other healthy sleep habits into your routine for optimal results. With the right approach, it can help alleviate symptoms and promote restful sleep for a better overall quality of life.Â
