Evie Summers
When experiencing heightened states of awareness or altered perceptions, such as being high, falling asleep can become a challenging task due to increased sensory sensitivity, racing thoughts, or physical restlessness. To navigate this, creating a calming environment is crucial—dimming lights, reducing noise, and ensuring a comfortable temperature can help signal to your body that it’s time to wind down. Incorporating relaxation techniques like deep breathing, meditation, or gentle stretching can also ease the mind and body into a restful state. Additionally, avoiding stimulating activities or screens before bed and opting for soothing music or a light, non-caffeinated herbal tea can further promote sleepiness. Patience and mindfulness are key, as the goal is to gently guide your system toward relaxation rather than forcing it.
| Characteristics | Values |
|---|---|
| Create a Comfortable Environment | Ensure your bedroom is cool, dark, and quiet. Use blackout curtains, earplugs, or a white noise machine if needed. |
| Stay Hydrated | Drink water to counteract dehydration from cannabis use, but avoid excessive fluids close to bedtime to prevent nighttime awakenings. |
| Avoid Screens Before Bed | Limit exposure to phones, tablets, or TVs at least an hour before sleep, as blue light can disrupt your circadian rhythm. |
| Practice Relaxation Techniques | Use deep breathing, meditation, or progressive muscle relaxation to calm your mind and body. |
| Limit Caffeine and Stimulants | Avoid caffeine, nicotine, and other stimulants, especially in the afternoon or evening, as they can exacerbate insomnia. |
| Light Snack (Optional) | If hungry, opt for a small, light snack like nuts, yogurt, or a banana to avoid discomfort or indigestion. |
| Consistent Sleep Schedule | Go to bed and wake up at the same time daily to regulate your body’s internal clock. |
| Avoid Heavy Meals | Do not consume large or spicy meals close to bedtime, as they can cause discomfort or indigestion. |
| Limit Cannabis Dosage | Reduce the amount of cannabis consumed, especially THC-dominant strains, as high doses can increase anxiety or paranoia. |
| Choose the Right Strain | Opt for indica or CBD-dominant strains, which are more likely to promote relaxation and sleepiness. |
| Physical Activity | Engage in light exercise earlier in the day to promote better sleep, but avoid vigorous activity close to bedtime. |
| Journaling | Write down thoughts or worries before bed to clear your mind and reduce racing thoughts. |
| Herbal Teas | Drink calming herbal teas like chamomile, lavender, or valerian root to promote relaxation. |
| Limit Alcohol | Avoid alcohol, as it can disrupt sleep quality and exacerbate the effects of cannabis. |
| Consult a Professional | If sleep issues persist, consult a healthcare provider or sleep specialist for personalized advice. |
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What You'll Learn
- Create a Calm Environment: Dim lights, play soothing music, and ensure your space is quiet and comfortable
- Practice Deep Breathing: Use 4-7-8 breathing to relax your mind and body quickly
- Avoid Screens: Limit phone, TV, or computer use to reduce mental stimulation before bed
- Light Snack: Eat a small, non-heavy snack to ease hunger without disrupting sleep
- Stay Hydrated: Drink water but avoid excessive fluids to prevent midnight bathroom trips
Create a Calm Environment: Dim lights, play soothing music, and ensure your space is quiet and comfortable
Your surroundings can either soothe or sabotage your sleep when you're high. Bright lights mimic daylight, tricking your brain into staying awake. Harsh noises or cluttered spaces create mental clutter, making it harder to unwind. To counter this, transform your bedroom into a sanctuary of calm.
Dimming the lights is your first line of defense. Aim for a soft, amber glow, avoiding blue light from screens or harsh overhead bulbs. Consider salt lamps or string lights for a warm, gentle ambiance. If complete darkness feels too extreme, use blackout curtains to block external light pollution.
Sound plays a pivotal role in calming a THC-heightened mind. Opt for instrumental music with a slow tempo (60-80 BPM) and minimal lyrics. Nature sounds like rain, waves, or forest ambiance can also mask distracting noises and create a sense of tranquility. Experiment with white noise machines or apps that offer customizable soundscapes tailored to relaxation.
Silence is golden, but achieving it can be tricky. If outside noise is unavoidable, invest in earplugs or noise-canceling headphones. Ensure your mattress, pillows, and bedding are comfortable and breathable. Keep the room temperature cool (60-67°F) to prevent restlessness. A weighted blanket can provide grounding pressure, counteracting the sometimes disorienting effects of being high.
Think of your bedroom as a retreat, not a multi-purpose space. Remove work materials, electronic devices, and anything that triggers stress or stimulation. Incorporate calming scents like lavender or chamomile through essential oils or scented candles (ensuring they’re extinguished before sleep). By curating a sensory experience that prioritizes peace, you’ll create an environment that gently guides your high towards restful sleep.
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Practice Deep Breathing: Use 4-7-8 breathing to relax your mind and body quickly
When you're high and struggling to sleep, your nervous system is often in overdrive, amplifying sensations and thoughts. Deep breathing techniques, particularly the 4-7-8 method, act as a physiological reset button. This technique, rooted in pranayama yoga, slows your heart rate, reduces cortisol levels, and shifts your body into a parasympathetic (rest-and-digest) state. Unlike sedatives or alcohol, it’s a natural, immediate tool that requires no external substances, making it ideal for moments when your mind feels untethered.
To practice 4-7-8 breathing, start by placing the tip of your tongue against the ridge behind your upper front teeth, keeping it there throughout the exercise. Exhale completely through your mouth, making a whooshing sound. Then, inhale quietly through your nose for a count of 4. Hold your breath for 7 seconds, allowing the oxygen to saturate your system. Finally, exhale forcefully through your mouth for 8 seconds, emptying your lungs fully. Repeat this cycle at least 4 times, focusing on the rhythm rather than forcing relaxation. The extended exhale is key—it triggers the vagus nerve, calming anxiety and preparing your body for rest.
While the 4-7-8 method is simple, it’s not always intuitive when you’re high. Your mind might resist the structure, or you might hyperfocus on the technique itself. To counter this, pair the breathing with a grounding element, like resting your hand on your chest to feel the rise and fall of your breath. If counting feels tedious, use a metronome app set to 60 BPM to guide your inhales, holds, and exhales. Avoid overthinking the process; even imperfect attempts will lower your heart rate and ease the mental static.
One common mistake is trying this technique while lying down too soon. If you’re high and already in bed, sit up slightly or prop yourself on pillows to prevent dizziness or lightheadedness. Start the breathing while seated or reclined, then transition to bed once you feel your body softening. For those with respiratory conditions like asthma, modify the counts to 3-5-6 to avoid strain. Consistency is more important than duration—even 2 minutes of focused breathing can create a noticeable shift in your state.
The beauty of 4-7-8 breathing lies in its accessibility and immediacy. It requires no equipment, no special setting, and no prior experience. Unlike meditation, which can feel elusive when high, this technique anchors you in a tangible rhythm. Over time, it becomes a conditioned response—your body learns to associate the pattern with relaxation, making it easier to initiate sleep even in heightened states. Think of it as a mental dimmer switch, gradually lowering the intensity of your high until rest becomes possible.
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Avoid Screens: Limit phone, TV, or computer use to reduce mental stimulation before bed
The blue light emitted from screens suppresses melatonin, a hormone crucial for sleep. When you're high, your brain is already in overdrive, processing sensory information differently. Adding screen time to the mix is like pouring gasoline on a fire—it intensifies mental stimulation, making it harder to wind down. Studies show that even 30 minutes of screen exposure before bed can delay sleep onset by up to an hour. For someone already struggling with the heightened sensory awareness that comes with being high, this delay can feel insurmountable.
To counteract this, establish a "digital sunset" at least one hour before bed. Start by dimming your phone’s brightness or enabling a blue light filter—most devices have built-in settings like Night Shift (iOS) or Night Light (Android). If you must use a computer, install apps like f.lux, which adjusts screen color temperature based on time of day. For TV watchers, consider swapping late-night binge sessions for a calming audiobook or podcast. If you’re using cannabis, which often heightens sensitivity to light and sound, these adjustments become even more critical.
Compare this to reading a physical book or practicing mindfulness—activities that engage the mind without overstimulating it. While screens demand active participation, these alternatives encourage passive relaxation. For instance, a 2021 study found that participants who read before bed fell asleep 10 minutes faster than those who scrolled through social media. When high, this difference can feel exponential, as the mind is already prone to racing thoughts and heightened anxiety.
Here’s a practical tip: create a "screen-free zone" in your bedroom. Charge your phone outside the room or in a drawer, and replace the TV with a white noise machine or essential oil diffuser. If you’re using edibles or tinctures, which can take 30–90 minutes to peak, time your screen cutoff to align with the onset of effects. For younger users (under 25), whose brains are more sensitive to both cannabis and blue light, this boundary is non-negotiable—it’s not just about sleep, but also about protecting long-term cognitive health.
The takeaway is clear: screens and being high are a recipe for insomnia. By limiting exposure, you’re not just improving sleep quality—you’re also creating a buffer against the overwhelming sensory input that cannabis can amplify. Think of it as dimming the lights in a noisy room; suddenly, the space feels calmer, more manageable. Your brain, when high, craves this kind of consistency. Give it what it needs by pressing pause on the screens.
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Light Snack: Eat a small, non-heavy snack to ease hunger without disrupting sleep
Hunger pangs can be a relentless distraction when you're trying to wind down, especially in an altered state. A growling stomach might keep your mind alert, making it difficult to drift off. Here's where a light snack comes to the rescue. The key is to strike a balance between satisfying your hunger and avoiding a heavy meal that could disrupt your sleep.
The Science Behind the Snack:
When you're high, your body's natural cues might be amplified, including hunger. This is due to the interaction between cannabinoids and the body's endocannabinoid system, which plays a role in appetite regulation. A small snack can help stabilize blood sugar levels, preventing the discomfort of hunger without overloading your digestive system.
What to Eat:
Opt for easily digestible foods that are gentle on the stomach. A few examples include a small bowl of cereal with milk, a couple of rice cakes with peanut butter, or a handful of nuts and dried fruit. These options provide a mix of carbohydrates and proteins, promoting satiety without being too heavy. Avoid spicy, acidic, or greasy foods, as they can cause discomfort and potentially lead to heartburn or indigestion.
Portion Control is Key:
The emphasis here is on 'light'. Overeating can lead to discomfort and restlessness, defeating the purpose. Aim for a snack that's roughly 100-200 calories, depending on your age, metabolism, and activity level. For instance, a 20-year-old with a fast metabolism might opt for a slightly larger snack, while someone older or less active should stick to the lower end of this range.
Timing Matters:
Consider the timing of your snack. Eating too close to bedtime might not give your body enough time to digest, especially if you're already relaxed and ready for sleep. Aim for a 30-minute to 1-hour window between your snack and bedtime. This allows for digestion to begin without keeping you awake.
Incorporating a light snack into your pre-sleep routine when high can be a simple yet effective strategy. It addresses the common issue of hunger-induced restlessness, ensuring you're comfortable and ready for a good night's rest. Remember, the goal is to find a balance between satisfying your body's needs and creating an optimal environment for sleep.
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Stay Hydrated: Drink water but avoid excessive fluids to prevent midnight bathroom trips
Hydration plays a subtle yet pivotal role in managing sleep when you’re high. THC, the psychoactive compound in cannabis, can alter your body’s perception of thirst, often leading to dehydration. This dehydration, in turn, can exacerbate feelings of anxiety or restlessness, making it harder to drift off. Drinking water before bed helps counteract these effects, ensuring your body remains balanced and calm. However, the key lies in moderation—too much fluid intake can lead to frequent bathroom trips, disrupting your sleep cycle.
To strike the right balance, aim to drink 8–12 ounces of water 1–2 hours before bedtime. This window allows your body to process the fluids without triggering midnight awakenings. If you’ve consumed edibles or a higher THC dose, which can intensify dry mouth, consider sipping water slowly throughout the evening rather than chugging it all at once. For those over 65 or with pre-existing conditions like diabetes, consult a healthcare provider for personalized hydration guidelines, as fluid needs may vary.
A practical tip is to keep a small glass of water by your bedside. This way, if you feel thirsty during the night, you can take a few sips without overdoing it. Avoid hydrating with sugary or caffeinated drinks, as they can worsen dehydration and increase the likelihood of sleep disturbances. Herbal teas like chamomile or lavender can be a soothing alternative, but limit them to 4–6 ounces to minimize the risk of nighttime trips to the bathroom.
The science behind this approach is straightforward: proper hydration supports bodily functions, including those that regulate sleep. Dehydration can elevate cortisol levels, a stress hormone that interferes with relaxation. By maintaining hydration, you create an internal environment conducive to rest. Conversely, excessive fluids overwhelm the kidneys, leading to increased urine production and sleep fragmentation. It’s a delicate equilibrium, but one that can significantly improve sleep quality when mastered.
In summary, hydration is a double-edged sword when you’re high. Drink enough water to combat THC-induced dehydration, but avoid overloading your system. Timing and portion control are critical—sip mindfully, choose the right fluids, and listen to your body’s cues. This simple yet effective strategy can be the difference between a restless night and a restorative sleep.
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Frequently asked questions
Try relaxation techniques like deep breathing, meditation, or listening to calming music. Creating a dark, quiet, and cool environment can also help signal to your body that it’s time to sleep.
Combining cannabis with sleep aids or medication can be risky, as it may increase side effects or impair judgment. Always consult a healthcare professional before mixing substances.
Cannabis affects everyone differently; some strains can energize or increase anxiety, making sleep difficult. Choosing indica strains, known for their relaxing effects, may help promote sleepiness.
Drinking herbal tea (like chamomile), taking a warm bath, or practicing light stretching can help relax your body. Avoiding screens and heavy meals before bed can also improve sleep quality.
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