![]() ![]() They found that cannabis generally did not affect the amount of sleep that people got, and they concluded that it was probably most helpful as a sleep aid for people who use it to alleviate medical conditions that keep them awake at night, like chronic pain. In a report published in the journal of Sleep Medicine Reviews, researchers looked at 39 different studies involving the effects of cannabis on sleep. Fariha Abbasi-Feinberg, a spokeswoman for the American Academy of Sleep Medicine and the medical director of sleep medicine at Millennium Physician Group in Florida “It may help you doze off, but it doesn’t mean that you’re going to get better quality sleep throughout the night,” said Dr. Some studies have found that cannabis helps people fall asleep faster, but there are concerns that it might also cause disruptions by suppressing slow wave sleep, which is the deep, restorative kind. Researchers are still trying to determine whether certain strains or compounds may be good for sleep and others less so. One problem is that cannabis comes in different strains, and each contains varying amounts of compounds such as THC, its primary psychoactive component, and cannabidiol, popularly known as CBD. Lastly, and Labdoor routinely test and publish reports on dietary supplements.Ĭannabis has gained a reputation as a sleep aid, but evidence is limited on whether it actually works. You can also look for products that carry a blue and white seal provided by NSF International, another group that vets dietary supplements and their ingredients. Companies whose melatonin supplements carry the label include Nature Made and Natrol. To avoid being scammed, look for products that carry a “ USP Verified” seal, which means that it’s been vetted by the United States Pharmacopeial Convention, an independent group that sets high standards for medicines and supplements. A study published in the Journal of Clinical Sleep Medicine found that the content of more than 70 percent of melatonin supplements varied widely from their label claims, with the concentration of melatonin in the bottles ranging from 83 percent less than the amount listed on the label to more than 470 percent. Kolla.ĭietary supplements are not subject to strict government oversight, and as a result, consumers do not always get what they pay for. But you should see a primary care doctor or sleep specialist to get a proper diagnosis, said Dr. If you do indeed have sleep apnea or a panic disorder, there are treatments that can help. When these episodes occur during sleep they are known as nocturnal panic attacks. People who have this condition often experience sudden, intense bouts of dread and terror that strike out of the blue. ![]() This can jolt you awake and make you feel panicked, explaining the anxiety and shortness of breath you describe.Īnother possibility, said Dr. When your brain senses you’ve stopped breathing, it goes into “fight or flight” mode, causing a surge in heart rate, blood pressure and adrenaline. People with this condition tend to snore loudly and gasp for air at night because the muscles in the back of their throats relax so much that they constrict their airways. One explanation could be that you have sleep apnea. ![]() ![]() Bhanu Prakash Kolla, an associate professor of psychiatry and a consultant at the Center for Sleep Medicine at the Mayo Clinic. There are a couple likely causes, said Dr. Most of these guided mediation apps offer free versions and trial periods, as well as premium versions that you can access with a subscription. “It helps people fall asleep faster, and they report superior quality of sleep.” If you’ve never tried meditation, don’t fret: A number of popular meditation apps have entire sections devoted to sleep, such as Calm, Headspace and Insight Timer. “Practicing meditation throughout the day but particularly in the evening seems to have a beneficial effect,” he said. If you struggle with insomnia, the best time to do meditation is at night, said Dr. After six months, between 40 percent and 50 percent of people practicing meditation were in “remission” from their insomnia, the researchers reported. The meditation group had substantial reductions in the overall severity of their insomnia. After eight weeks, the researchers found that the people assigned to practice meditation gained nearly 45 extra minutes of sleep each night, while the control group showed almost no change. In a 2014 study published in the journal Sleep, researchers split 54 people with chronic insomnia into groups and assigned some of them to practice mindfulness meditation. One of the best ways to calm your mind before bed is by doing meditation. ![]()
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