How does Marijuana disrupt your sleep?

Marijuana, particularly THC (tetrahydrocannabinol), disrupts the architecture and depth of sleep, which can lead to a less restorative sleep experience. THC appears to expedite the transition to unconsciousness, but the resulting sleep is not ideal, as it suppresses REM (Rapid Eye Movement) sleep. When REM sleep is suppressed by substances like THC, the brain experiences a 'REM rebound' upon cessation, leading to intense dreams due to the brain trying to recoup the lack of REM sleep. This REM sleep suppression is part of the reason people report not remembering their dreams while using THC, and why they have pronounced dreams when they stop using it.

Additionally, THC can create a dependency for sleep, and when a person stops using, they may experience severe rebound insomnia as a withdrawal symptom. On a related note, there are reports that marijuana smokers experience a higher frequency of sleep paralysis during the transition from sleep to wakefulness, which could be linked to the substance's effects on the brain's cannabinoid or serotonin pathways 1 2 3.

When feeling under the weather, the advice on whether or not to exercise can vary depending on the severity of your symptoms. Here is a summarized protocol based on the knowledge shared by Andrew Huberman and guests on the Huberman Lab podcast:

• If experiencing minor symptoms like a slight sniffle, you might reduce the intensity and duration of your workout. Perhaps no sets to failure, and reduce the total number of such sets if any 1.

• If you are feeling more than a slight cold or you think you might be coming down with the flu, it's advised to avoid training altogether. Training while sick can prolong the duration of the illness and spread germs to others. Return to training gradually after recovering completely 1.

• A restorative approach, like moderate exercise or sauna use, can be beneficial during recovery if you're feeling just slightly unwell. It's important to avoid putting too much stress on your body and to ensure you warm up well after any stressful activity like a sauna when feeling rundown. 2 3.

  Training and Illness

  Andrew Huberman

  Andrew discusses whether or not to train when feeling sick and shares his personal approach. He advises caution when experiencing minor symptoms and to avoid training altogether when feeling unwell. Additionally, he suggests gradually ramping up training after a layoff due to illness or other obligations.

  

  Huberman Lab

  Fitness Toolkit: Protocol & Tools to Optimize Physical Health | Huberman Lab Podcast #94

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• If you're already sick with symptoms of a cold or flu, prioritize rest over exercise. Keeping circulation slow allows your innate and adaptive immune systems to combat the infection more effectively 3.

• Dr. Andy Galpin suggests that when dealing with illness, one's approach to training should be dictated by whether the symptoms represent an acute issue or are part of a chronic condition. If there's a pattern of illness, more rest and recovery might be needed 4.

In summary, listen to your body and apply a cautious approach when deciding to exercise while feeling sick. Consider the severity of your symptoms and choose either a reduced-intensity workout, complete rest, or a restorative activity to aid recovery while avoiding additional stress to the immune system.

To speed up recovery when you're sick, Andrew Huberman provides several suggestions that can help support the body's healing process:

1. Consistent Work Routine: Maintain a work routine that allows for consistent amounts of effective work, ensuring adequate rest, thus keeping the immune system strong without causing burnout or frequent illness 1.

2. Avoid Eye Contact: Avoid touching your face and eyes after interaction with surfaces or other individuals to prevent the entry of bacteria and viruses into your system, as the eyes can be a gateway to infection 2.

3. Gut Microbiome Support: Consume two to four servings of low-sugar fermented foods each day to bolster the gut microbiome, which can improve the mucus lining that acts as a protective layer against infections 2.

4. Rest When Feeling Malaise: If you experience general malaise, rest and increase sleep to ease the load on your innate immune system, which is already combating potential infections. This approach allows the release of certain immune mediators that can promote recovery 3.

   Work, Health, Balance

   Andrew Huberman

   Andrew shares valuable advice on finding a sustainable work routine to maintain mental, physical health. He emphasizes the importance of setting realistic work hours and not pushing beyond personal limits. Andrew also highlights the significance of avoiding burnout and injury by prioritizing health over excessive work or exercise.

   

   Huberman Lab

   AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More

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5. Stay Warm: If you are feeling slightly rundown, take a hot shower or bath followed by getting into bed and resting, even if you're unable to sleep. This process can support your immune system 3.

6. Applying Heat: When feeling unwell, applying heat can be beneficial. Taking a bath or using a jacuzzi can help, especially when experiencing discomfort or soreness 4.

7. Increase Caloric Intake: When in recovery from an injury or dealing with illness, it can be helpful to increase caloric intake by about 10% to support a potentially increased basal metabolic rate 5.

8. Protein Intake: Ensure sufficient protein consumption, aiming for at least 1 gram of protein per pound of body weight, to facilitate recovery 5.

9. Relaxation Techniques: Utilize methods like self-hypnosis to achieve deep states of relaxation which can support the glymphatic system in clearing waste from the brain during rest 6.

Please remember to consult with a healthcare professional when seeking treatment for sickness, particularly if the symptoms persist or worsen.

In addition to the previously mentioned strategies, here are more tips on supporting your immune system shared by Andrew Huberman:

• Exercise: Moderate exercise can bolster the immune system. It's advised to be mindful of the intensity and duration of exercise as overexertion can deplete the immune system 1.

• Avoiding Eye Contact: Prevent the introduction of viruses and bacteria through your eyes by not touching them, especially after interacting with people or surfaces 2.

• Proper Nutrition: Adequate nutrition is essential for immune function. Avoid being on a caloric deficit during times when you need to strengthen your immune system 3.

  Boosting Immune System

  Andrew Huberman

  Discover the importance of quality sleep and supporting the gut microbiome in bolstering your innate immune system. Learn about the specific forms of exercise that enhance the immune system and those that deplete it. Find out whether or not to exercise when feeling run down and gain insights into combating colds and flus at the level of your innate immune system.

  

  Huberman Lab

  How to Prevent & Treat Colds & Flu

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• Stress Management: While chronic stress can harm the immune system, short bouts of stress that don't impact sleep quality can actually enhance immune function by activating natural killer cells 4.

• Sun Exposure: Sunshine helps to regulate the circadian rhythm, which is important for the well-timed functioning of the immune system 5.

• Sauna Use: Regular sauna sessions can stimulate the immune system by increasing leukocyte count, which is beneficial for innate immune response 6.

• Echinacea & Zinc: Caution with echinacea, as high doses over long periods might impair immune response. Zinc supplementation could help combat colds with proper dosing 7.

For more detailed exploration or if there are specific areas you'd like to focus on regarding immune support, don't hesitate to ask for more targeted information. Remember to consult a healthcare professional for personalized medical advice.