The Case Against Using Alcohol and Cannabis to Sleep

Adequate and restorative sleep is vital for maintaining one’s overall health and well-being. Failure to obtain sufficient quality slumber may result in difficulties with concentration, irritability, and sluggishness the following day. For a significant portion of the population, namely up to one-third of adults, sleep issues persist, predisposing them to a host of adverse health consequences ranging from cardiovascular and circulatory problems to cognitive impairments and respiratory or immune system dysfunction.

Numerous Americans, particularly young adults, resort to substances such as cannabis and alcohol to facilitate sleep. However, these options, while seemingly effective in the short term, ultimately prove detrimental. Though they may induce an initial sense of sleepiness, these substances fail to provide the restorative rest necessary for optimal functioning.

Dr. Philip Gehrman, a psychologist and professor at the University of Pennsylvania, cautions against the use of alcohol and cannabis for sleep. "While they might offer a fleeting sense of drowsiness, they do not yield the type of sleep that humans require for peak performance," he explained. "The short-term benefits are not worth the detrimental effects that follow throughout the night."

Similarly, Lisa Fucito, a professor of psychiatry at Yale and the director of the Tobacco Treatment Service at Smilow Cancer Hospital, elaborates on the pitfalls. "While these substances may provide temporary relief, they do not tackle the underlying behavioral and cognitive aspects that fuel insomnia," she noted. "Their sleep-affirming effects wane over time, often leading to a heightened risk of dependency."

Tolerance to these substances can develop within days, a phenomenon that is typically followed by a rebound in sleep disruption during the latter half of the night. As a psychologist, I posit that many individuals who turn to these substances for sleep are driven by a desire to alleviate their struggles, not to exacerbate them. Yet, they are often unaware of the potential harm associated with these substances or their inefficacy.

Research consistently underscores cognitive behavioral therapy (CBT) as a safer and more enduring solution for sleep disorders. CBT addresses the root causes of sleep difficulties, such as excessive time spent in bed awake, inconsistent sleep patterns, and anxiety-related arousal. It equips individuals with practical skills, like maintaining a regular sleep schedule, strengthening the association between bed and sleep, and reframing detrimental thoughts that contribute to sleeplessness.

Thankfully, alternatives to costly professional services are available. The U.S. Department of Veterans Affairs National Center for PTSD and the Department of Defense's National Center for Telehealth and Technology have developed free, evidence-based mobile applications designed for self-guided sleep improvement. These tools can empower individuals to learn effective techniques for enhancing their sleep quality.

Additionally, the American Academy of Sleep Medicine has initiated the Sleep is Good Medicine campaign to raise awareness about the critical role of sleep in maintaining health. This campaign offers a plethora of resources, including an informative podcast and practical advice on discussing sleep concerns with healthcare providers.

In light of the pervasiveness of sleep-related challenges, it is imperative to recognize that you are not alone in facing these issues. Numerous effective strategies exist for improving sleep, rendering the use of alcohol or cannabis for this purpose counterproductive.