A substantial number of Americans turn to cannabis and alcohol to help them fall asleep. Indeed, there are estimates that nearly one in 10 Americans regularly use cannabis for sleep, and many adults report using alcohol in this way. Sadly, these rates are higher for young adults.
Philip Gehrman is a psychologist and professor who directs the Sleep Neurobiology and Psychopathology lab at the University of Pennsylvania. I asked him what he thought of the use of these substances for sleep. “As alcohol is metabolized, it is broken down into compounds that disrupt sleep and lead to more wakefulness in the night. So, any benefit at the beginning of the night is not worth the price you pay the rest of the night,” he said. “There is much less research on cannabis, but it has a similar pattern to alcohol. Plus, if you use either alcohol or cannabis as a coping strategy to improve sleep, it increases the chances of becoming dependent on them.”
As a psychologist, I venture that most people who use substances to sleep are trying to help, not harm, themselves. They are likely not informed about the potential damaging effects of these substances or their ineffectiveness.
Noelle Smith is a psychologist and vice-president of clinical care at Moona Health, which specializes in cognitive behavioral therapy for insomnia via telehealth. “The good news is that insomnia is highly treatable,” she said. Cognitive behavioral therapy teaches skills like establishing a consistent sleep schedule, strengthening the connection between bed and sleep, and changing the unhelpful worries that keep people awake. “The results are more durable than medication and other substances with fewer side effects,” Smith added, “so people see lasting improvement in their ability to fall and stay asleep.”
To be sure, there are a wide range of sleep complaints and disorders including, but not limited to, insomnia, breathing, and movement disorders. The American Academy of Sleep Medicine launched the Sleep is Good Medicine campaign to increase public education about the importance of sleep and its connection to health. They offer a wealth of resources such as a podcast called Talking Sleep and tips on talking to one’s doctor about sleep.
Given that sleep-related difficulties are so widespread, please know that you are not alone. Effective strategies exist, and using alcohol or cannabis to sleep is counterproductive.
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