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Why Sleep?
In the HABIT program, one of our topics is addressing sleep quality because of the importance of quality sleep on daily cognitive function. We discuss identifying sleep disorders, such as sleep apnea (you can see our posts here and here about addressing sleep apnea and adjusting to CPAP therapy). But one of the biggest issues is really sleep disturbance (e.g., trouble staying asleep) rather than a medical sleep disorder. It is common for medical providers to provide prescription medication to help with sleep disturbances, which have been shown to have short-term sleep benefits. However, some patients end up on sleep medications on more of a long term basis. There is new research suggesting that sleep medications may not be as effective in the long term.
The Research:
The Study of Women's Health Across the Nation (SWAN) is a long-term cohort study of a diverse sample women living in the USA. From this sample, the researchers compared the self-rated sleep quality of middle aged women who started a prescription sleep medication to that of another group of middle aged women who did not start a sleep medication. At the start of the study, each group reported similar sleep ratings. After 1 year and 2 years the sleep ratings for medication users were not improved and remained similar to the non-medication group. You can read the full study here if you wish. In this news release on the research, a Neurologist working in a Sleep Disorders Center was quoted, "The problem with using medication to control insomnia symptoms is it provides patients with some relief but the sleep they get on medication is more sedation than sleep."
The Conclusions:
With these results suggesting the lack of long term benefit of prescription sleep medications on sleep quality in middle aged women and the fact that these medications can have side effects (cognitive being one class of side effects), we'd encourage you to discuss your sleep prescription use with your physician to see if you have other options. We've discussed healthy sleep HABITs in this blog before and that may be a start, but habits for healthy sleep can take some time to develop if there is significant insomnia present. Cognitive-behavioral therapy for insomnia (CBT-i) with a trained provider may be an important part of a sleep treatment plan with your physician. To search for a provider, one option is Psychology Today, an online resource with detailed listings for professionals in the US.
We hope this might stimulate a discussion with your physician about sleep and sleep medications and get you on your way to better quality sleep--for your brain health, your emotional health, and your physical health!
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I am 61 years old and can count on 1 hand the number of nights that I have slept all night and felt refreshed the next day. I have tried everything out there. Melatonin does nothing. Prescribed drugs either don't work at all or give me horrific nightmares! I have tried calming herbal teas, OTC medicine, yoga for sleep, calming sleep apps, black out curtains, did a sleep study (which resulted in no sleep apnea but no other answers either), a sleep schedule, eating protein before I go to bed or later in the night. Nothing works and my brain never shuts up. When I was in college, I would lay awake and write my papers in my head. Having hypothyroidism, celiac disease, great stress and anxiety ( I am a special education teacher and caregiver for my husband) does not help. I have learned that praying myself to sleep is the only thing that works. Not sleeping is frustrating and then I feel sluggish and get migraines!
Good luck to y'all!
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1 ReactionFunny, I am a patient of that department for many years already, and nobody ever mentioned this book to me!
Have there been any studies of sleep quality using cannabis? A combination of THC, CBN, and CBD works for me. I sleep through the night, feel rested in the morning and don’t notice any side effects. Ambien amnesia and hangover was really a problem when I tried that.
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1 ReactionCongratulations! It is wonderful how you have put your life together! God's blessings!
Thank you. I spent a couple of hours today on my project. it really is a gift.
Good afternoon @rosalynclifton. That is something I would be interested in reading. I had not had problems with sleep until my pre-shoulder surgery time. My surgeon started me on Ambien. As soon as the surgery was over I stopped it cold turkey. Wrong decision. I think I lost it all in Costco one day.
I now use a dropper (or two) of 2:1 CBD/THC. I never even remember struggling now....I just drift off. And like you said, no side effects. Let me know if you find any research. @johnbishop, have you seen any studies with sleep and cannabis as the topic. I will look also.
May you be content and at ease.
Chris
Hello @rosalynclifton, This is a great question. Like you, I have been trying different cannabis solutions. I was originally prescribed Nortrytilene by my neurologist. I found that my 2:1 CBD/THC or even 1:3 CBD/THC..worked better without any sagginess (my word for groggy) Here is what appears to be a reputable report of research on the subject.
https://www.aastweb.org/blog/medical-marijuanas-effect-on-sleep
May you be mentally healthy and physically healthy.
Chris
Here are a few more sleep & medical marijuana references @artscaping
-- Cannabis use and sleep: Expectations, outcomes, and the role of age: https://www.sciencedirect.com/science/article/abs/pii/S0306460320307723
-- Natural Cannabinoids as Templates for Sleep Disturbances Treatments: https://link.springer.com/chapter/10.1007/978-3-030-61663-2_9
-- Effects of Cannabinoids on Sleep and their Therapeutic Potential for Sleep Disorders: https://link.springer.com/article/10.1007/s13311-021-01013-w
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1 ReactionWow.....you are the best Mr. Bishop. @rosalynclifton I hope you find your answers here. Let us known if questions arise.
Chris
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1 ReactionI am a 79 year old man. I have used melatonin for many years, first 2 mg, now 10 mg. My cardiologist insists that I take one baby aspirin each night. I do. However a couple of years ago, Vicks came out with an over-the-counter product ZZZQuil Ultra (25 mg). I take one a night one hour before bedtime. I stopped coffee completely more than 25 years ago. Being from the South originally, I used to love Vanilla Creme soda. I stopped drinking that, and now, I only get up once a night and then go back to a sound sleep. I used to drink a lot of acohol, I try to drink several glasses of filtered water during the day. I go to sleep every night at 11:00 PM. I usually have pleasant dreams, but occasionally bad dreams (like I'm falling). But I wake up every morning refreshed at 8:00 AM. One other thing I do is say "The Lord's Prayer" in bed before I fall asleep and then I pray for my four adult children and my four grandchildren that the Good Lord keep them safe and well and keep them in the Palms of His Almighty Hands. It seems to work for me. Love, Bob Klein