How CBD/THC Impact Sleep | Dr. Matthew Walker
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- čas přidán 22. 01. 2023
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Dr. Matthew Walker, All Things Sleep - How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
Matthew Walker Ph.D. (@sleepdiplomat) is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Walker is the author of The New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.
He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Walker was awarded the Carl Sagan Prize for Science Achievements. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including CBS’ “60 Minutes,” National Geographic Channel, NOVA Science, NPR, and the BBC. He is also the host of the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.
Please enjoy!
Resources from the episode: tim.blog/2023/01/18/matthew-w...
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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DISCLAIMER: I’m not a doctor, nor do I play one on the Internet. None of the content in this podcast constitutes medical advice. Please consult your doctor before considering anything we discuss in this episode. - Jak na to + styl
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In summary:
THC has 4 effects:
1. Sedative benefit: reduction in time to fall asleep
2. Can develop tolerance to it, requiring dosage increase over time and possibly dependency
3. Significant withdrawal and rebound effects: stopping THC usage makes the insomnia worse
4. Decrease REM sleep: overall amount, delays arrival of first arrival, decreases intensity of REM sleep
Thanks, saved me 8 mins
This should be the top comment
Also increases heart rate and blood pressure and has other nasty side effects like dry mouth
It helps people with PTSD get a good night's sleep. I never remember my dreams. I smoke about a gram a day. I'm retired and enjoy the peace it gives me. I think it should be legal. If doctors can push pills and people can have a job... people can smoke at night and not worry about being fired the next day.
It actually helps me to stay focused through out the day.
No studies out there? I believe alcohol is far, far worse than marijuana.
amen brother. I agree 100%
For me a relatively low dose of thc (10mgs) in the form of a gummie taken a couple hours before bed has had no negative impact on my sleep or REM sleep - I often achieve a good sleep number (fitbit sense) with REM sleep percentages slightly higher than most people my age - 6.5 to 7 hrs a night fairly consistently. On the other hand, alcohol was consistently terrible for my sleep, one of the reasons I quit drinking 2 years ago. For what its worth.
That rebound effect is insane if you were a stoner before. I love it, it's literally like your dreams are 10x more vivid and you can lucid dream much easier. I remember being so excited to go to sleep just so I can go and live in another world for a bit.
I feel you on this one. Had the same experience myself. Your brain kinda entering in a boosted dreaming mode when you fall asleep. I can get at least 3 different dream scenarios in one night.
How much mg?
lol noobs I am 39 years old and have been studying myself with the herb and rem rebound for over 20 years lol these guys study dreaming yet they lack my knowledge 😂 I should be the professor because I know dreams better than yall 🥱
its not great
In my experience on THC I have less dreams, or maybe I just remember them less, especially in the beginning of my sleep. The next day without THC I notice more memorable intense dreams. Clearly it disrupts REM sleep but I’d still take that it if I’m desperate to fall asleep quicker, over getting far less sleep naturally.. moderation, always moderation
Also...I highly recommend Dr. Walker's book, "Why We Sleep." Best book I have ever read on the subject.
I've done some thorough analysis on my sleep regarding this exact subject: THC + Sleep. I take 10mg of Indica in gummy form. There is no doubt it significantly helps me get to sleep and stay asleep. That said, I have noticed that my deep sleep and REM sleep numbers drop by about 25-30% when I take an evening gummy (6 months of sleep data). This was all measured by Apple Watch (I used to use the Oura Ring but the Apple Watch does everything and more...and the plethora of apps it has as well). I still have not figured out if this drop in REM and deep sleep is causing issues or not in my performance. This is the next phase of self investigation I need to conduct.
Same. Alcohol or THC both reduce REM significantly according to my Watch 8. Deep sleep also 10-20 min less.
Hey Robert! I used small dosis of my THC before going to sleep for about 8 years as I struggle to sleep. In the short term it made wonders for me. In the long term it has damaged my memory, specially short-term memory way more than I expected. I would have never done it if I knew this would be the outcome. You can read about how important is REM state for your memory and you'll realize the damage it might do for you in the long term.
@@nearmint8350 Indeed. Thanks for sharing. This is why I am trying to really, really work hard on my "sleep hygiene." I also do better when I am working out...which I need to stick to.
i am genuinely curious if anyone else has a similar experience to me, but does anyone else still dream every night being a habitual THC cannabis? i dream everytime and don’t feel it has a deterrent effect on my dreaming or deep rem sleeping.
Experiment with CBD. I’m curious to see if CBD affects REM sleep
I was trying a 3 month weight cutting cycle with cardio and resistance training, I have been a regular consumer of cannabis for about 15ish years, I noticed that when I started cutting it helped me to use more cannabis but my sleep was impacted, I went to sleep later and slept longer (was in bed longer at least) and woke up later. as soon as I removed the cannabis from my evenings my weight started to drop and my muscle was preserving better, I really think it screwed with my REM/recovery
What can one do to minimize the rebound effect when coming off THC?
I was able to quit for years by taking my usage down to just a couple of vape hits before bed...eventually I was just getting so tired that I forgot to hit the vape or it became more of a struggle to vape it then just go to sleep. I never had notable insomnia however, this was just coming off chronic usagage for years. So anecdotally, getting the usage down to just the part where I felt I needed it and making it as small a task as possible (no rolling up or having to go outside and smoke etc) really helped me almost forget about the stuff.
Just my anecdote for anyone listening here that might want to stop usage.
That's what I use it for - just one three-second inhalation of a cannabis vape helps me fall asleep faster, and I figure as it's so little, it passes out of my system quick enough to not affect the majority of my night's sleep. I haven't used an Oura ring or anything to track quality but I do feel well-slept in the morning.
the rebound effect is a real thing
This series with Dr. Matthew Walker has been really interesting and helpful! Thank you!
Speaking anecdotally for myself personally, I recently retired and suffer from service related PTSD, specifically hyper-vigilance and the anxiety it causes. For instance if I wake up in the middle of the night because I hear a noise, I go into this mode where i feel the need to make sure the kids are safe and the house is secure then i get stuck in thought loops and can't sleep. Once I retired and was able to use THC containing products, I started using a full spectrum tincture when combined with my CPAP machine offers me the best sleep of my life. Now I sleep very deep and soundly and wake up rested and clear headed. So this works really really well for me, but I am sure individual experiences may vary. I also pretty much only use the tincture at night before bed, but occasionally I will dry vape some flower during the day, but I am trying to keep my tolerance in check. Best of luck to you all.
Great point comparing the DT of alcohol Tim
You mentioned CBN, for a split second.... can you elaborate? It has transformed my sleep
after heavy use for over 15 years daily, im 6 weeks into being clean, still having nightly incredibly vivid dreams. Struggling to sleep over 3 hours in a row, nightly false awakenings confusion nightmares. Not to get too deep I seem to be processing a number of events in my life in the dream world.
Cbd helps with sleep while thc does not. Thc blocks the REM cycle which is what your body needs which is pretty bad.
This is interesting. I've found CBN to be super helpful for me for sleep but i'm so sensitive to THC (makes my mind race) that I take about 1/4 to 1/8th of the recommended dosage. Sometimes I feel like i wake up in the middle of the night with it vs. if i'm super tired without it but it for sure helps me sleep. I try to only take it when I need it vs. to be more confident that I'll sleep. Reading a book helps a lot too :-)
Are you are using a sativa strain? That may be what's making your mind race ..... Try some indica if you haven't already. If that makes your mind race also, then I am terribly sorry, because that sucks 😔
It for sure doesn’t help you sleep. You end up sedated, like with alcohol. And it’s stimulating, which is why your mind is racing.
It WILL help you fall asleep (become sedated) much quicker though.
I know people today who still swear they sleep better with alcohol, when it’s been known for awhile it has the opposite effect. We are terrible judges at whether we got a good nights sleep or not. That why the clinical research is so powerful. It doesn’t care about our subjective inferences.
Wow I remember years ago you said you couldn't find a single performance enhancing benefit of thc when comparing it to psilocybin!
I used to take CBD to stop the chatter you mention, but have since used meditation to get the same- and even better effect- as meditation benefits spill into all areas of life. Also, my sleep architecture is much, much better with meditation as compared to CBD (I use an Oura ring)
What type of meditation? I found that vipassana doesn’t really help for me
I am a very light sleeper and it's also fairly difficult for me to go to sleep even if I'm very tired. On top of that, its hard for me to sleep straight through all night without waking up unless I smoke weed, take edibles or take melatonin before going to bed.
Damn. That’s FUCKED.
What about CBG?
Was CBD alone addressed at all? I skimmed thru the vid at 2x but didn't catch it outside of the beginning. Seemed to be all THC.
He just says they have a lot less data about cbd compared to thc
Will THC make anxiety and panic attacks worse?
I would love to understand how a person can unwind their bedtime use of THC/CBD/CBN, without slipping into insomnia issues.
Stopped using six weeks ago never slept anymore than 4/5 hours a night at best whilst using , now down to 3 hours a night crazy dreams waking in the morning feeling totally drained , I work 50 hrs a week . Smoked really strong weed or concentrates for the last 20 years but have used the for 40+ years gave up suddenly no cravings for going back but suffering a lot , tried a 1.5 milligram dose of zopiclone recently and it made the dreaming 10x worse... will carry without any substitutes and see how I get on drink 2x glasses of red wine per night and smoke cigarettes... what are your views on alcohol, eating well.....
no word on cbd though, however it is advertised in the description, and I was specifically aiming to hear about cbd
The same can occur with melatonin
Oh shit this was intense I’ll have to watch it in full. I’m one of those that developed a crutch to cbd. I justified it until I wanted to be substance free. No alcohol or thc of any kind and even coffee. When I stopped cbd I had night sweats for about 5 nights, appetite aversion and intense mood swings. I was also using it as escapism though and not in a responsible and healthy way at all. I do find that I’m able to fall asleep faster and I stay asleep throughout the night.
The withdrawals were miserable as well as fascinating to me so I very my appreciate this topic of convo 🙏
That's interesting that you had severe effects from CBD, I vape it a few times per week before bed to help sleep, like for example if I need to get up earlier than normal I would use it and feel nice and refreshed the next morning. But I never felt dependant towards it; if I was feeling naturally tired I would not use it and feel fine as well.
@@yomain7227 You are using it the correct way. It can be a wonderful tool and it sounds like you found the way to make it work for you. So that's awesome!
He doesn’t talk about CBD, though. He talks about THC in this video. He’s had some other videos on CBD and sleep, and the general gist that I got was… it’s not nearly as bad as THC, but there’s limited research on it.
Listen to the end
CBN is what can really help with sleep! CBN is created when THC degrades either through time, oxygen, or the easiest way is to simply decarb for extra time when making a tincture. It’s awesome to help you sleep!
I live in a state where marijuana is legal and used to take 20mg nightly for sleep, but I had built up a tolerance. I decided to take a T-break, but now I can't sleep at all. The sleep deprivation has caused severe depression, ruined my relationship with family and is hurting my work. I don't want to return to it and face the same issues again in a few months. I asked my doctor for a non-addictive sleep aid, but my insurance requires me to try Ambien first, (they must have a lucrative contract with the makers 🙄) which I'm reluctant to do due to its reputation. I'm at the end of my rope.
It could be your gut micro biome. If you gut bacteria can’t make tryptophan that could cause problems like not being able to relax before sleep. Look up Dr.Berg on sleeping problems.
So I just want to jump in on the insomnia thing. Hops are also a member of the cannabis family. In my herbal studies I’ve come to find that hops, when consumed, can have a sedating effect. The issue seems to come in though, that hops are high in estrogenic compounds and can thus lead to issues in men when used long term. So I worry about the hormonal impact.
Interesting but what about CBD?
No it does not work for me
Why is CBD in the title?
That's what I'm saying
This product should be offered to inmates that are out on probation and parole instead of Suboxone which is heroin like 😮😮😮
W
Eh hate the fact that he interrupts Matthew when talking.
It definitely helps put you to sleep, but you'll never hit REM. I always find that I wake up extremely groggy if I take an edible before bed.
Na wrong, I have whoop strap and track my rem and I use high thc. 20-30% of my sleep is spent in rem. Which is an optimal amount.
Do you track your sleep? How do you have such a heavy wrong opinion?
@@kevinh9322 good sleep trackers consistently show alcohol and THC lowers your REM-sleep. (oura, Apple).
It's a miracle drug. I wish it was legal years ago. Nixon did it😒
Thank you for providing the drawbacks of THC (not CBD). You can replace almost every reference to THC in this video with alcohol and it would still be accurate; sedating, tolerance etc.
In other words, don't do THC. Not to mention, the profound and disturbing fact that THC stops the occurrence/recall of dreams...
Wrong! You must be highly Uneducated.
Alcohol is a poison! Weed is a medicine.
I do THC, make 6 figures and have 20-30% rem sleep every night.
You need to go read a book
I don’t think he has an issue with people using it recreationally. He just says you shouldn’t depend on it to sleep.
My takeaway from this presentation is your are all making educated guesses. Quit demonizing what you don't know as fact.
Tim ferris first interview with an interactive AI
CBD causes sleep inertia, it's one of the worst things you can take for sleep.
CBD and THC negatively impact sleep period.
I hate that this “podcast” keeps being recommended to me. This is so not a natural conversation, it’s painfully untempo’ed .
It takes 3 minutes to ask a 20 second question, and the response is talking about a source that is out of date where he brings up random factiods. The last 20% of the video is all of the substance.