What Is a Healthier Alternative to Cannabis for Sleep?
- Apr 30, 2025
- 5 min read
Updated: Sep 4, 2025
Krystal Walden is the Founder/CEO of KRYSTAL SPA®. She is a former World-Class and University of California, Los Angeles (UCLA) Track Athlete with a Master of Science in Gerontology from the University of Southern California (USC).
Cannabis has become widely popular over the years. In 1990, National Weed Day became a celebration. There has been a consistent increase in the number of people using cannabis and the amount of cannabis being used by an individual.
One of the most popular uses of cannabis is to help with sleep deprivation. However, research has proven that the effects are rather complex and can vary among individuals. Initially, cannabis may help people fall asleep faster and stay asleep longer. In the long term, cannabis can potentially cause sleep patterns to become irregular. Leading to a higher risk of restlessness or insomnia and an increased amount of stress or anxiety. On the contrary, there are healthier alternatives to cannabis for a great night's sleep.
2 active approaches to a good night's sleep
Intentionality, stillness, and self-awareness can become profound tools for falling asleep peacefully. Let’s start with body alignment and deep breathing to allow you to be ever-present with where your mind, body, and spirit are in time and space.
Body alignment
You might ask, "How does aligning my body help with sleep?” When your body is in natural anatomical alignment, it allows for proper body functionality. Your breath and blood flow easily, your nerves are fully relaxed, your muscles are strong and supportive, and your joints are stable.
Lay down on your back. Tuck your chin down towards your chest until your neck is straight. Stretch your arms toward your feet to get your shoulders away from your ears. Tilt your pelvis up towards the ceiling to flatten your lower back against your bed.
Bring your arms by your sides, palms facing your legs. Bring your legs and your feet as wide as your hips. Take a deep breath through your nose, hold for 2 seconds, then exhale out of your mouth and relax deeply into your bed. Repeat until you fall into a sweet sleep.
Deep breathing
Now, you might be asking, "How does deep breathing help with sleep?” The best way to calm your central nervous system is to breathe long, steady, and deep. Deep breathing also increases the hormone called melatonin, which helps you relax and fall asleep faster.
Take a moment to notice the natural flow of your breath. As you inhale through your nose, count how many seconds it takes. As you exhale out of your mouth, do the same. It takes most people 4-5 seconds to inhale and the same to exhale.
Now, intentionally and slowly take an inhale through your nose. Expand your natural inhale by 2 seconds. Then, slowly and with control, exhale out of your mouth. Expand your natural exhale by 4 seconds. Do this until you are sound asleep.
3 passive approaches to a good night's sleep
The sounds of nature are remarkably positive for the human body. They bring restorative balance to the body, promoting overall health and well-being.
Research has proven that the sounds of nature encourage the release of anxiety and stress physically, emotionally, and spiritually. This enhances cognitive function, uplifts moods, and brings an elevated sense of tranquility. The most popular calming nature sounds are waterfalls, the ocean, and rain.
Waterfalls
Nature sounds mixed with waterfalls and rivers are known for decreasing overthinking, which causes anxiety and panic attacks. Imagine you are immersed in a beautiful flower-filled riverbed underneath a beautiful, soft-flowing waterfall. The waterfall feels refreshing, cleansing, and revitalizing like no other.
Let the sound of the waterfall soothe your mind and ease your worries and troubles to help slow down overthinking. In this wonderful present moment, allow your mind to be free from all things outside of you. Indulge in self-compassion by reminding yourself how amazing you are! Stay in this moment until you are sound asleep.
Ocean
Nature sounds mixed with the ocean and birds are known for decreasing heart rates, blood pressure, and cortisol levels, which can cause the body to experience stress. Imagine you are on a tropical beach on an exotic island. The sand is white, and the ocean is clear and blue. The sound of the ocean waves is strong yet calming.
Let the sound of the ocean waves soothe your heart to encourage slower beats and an even flow of blood throughout your entire body. In this sweet, present moment, be encouraged that your body aches and pains will decrease to the point of disappearing. Indulge in the belief and knowledge that your body is healing in many ways. Stay in this moment until you are sound asleep.
Rain
Nature sounds mixed with rain and wind distract the fight-or-flight responses that cause the spirit and natural instincts to hyper-react. Imagine you are in a secluded cabin with a beautiful fireplace burning. You can hear the sound of the rain against the windows and the pavement. The sound of the rain is soft and steady, with the ease of the wind blowing.
Let the sound of the rain soothe the sensations throughout your body to bring a sense of love, peace, and calm to your spirit. In this loving, present moment, feel your spirit and instincts create a sense of ease and relaxation to the neurological stimulation of your body. Stay in this moment until you are sound asleep.
Have you considered simple silence?
Unpleasant noises disrupt your natural sleep cycle, which may cause recurrent awakenings. The benefits of sleeping in complete silence are profound. Research recommends that a quiet environment can reduce the spike in adrenaline and cortisol levels. The mind, body, and spirit have an increased opportunity to fall asleep faster, enter a deeper, uninterrupted sleep, and stay asleep over a longer period of time. This will allow for a higher level of quality sleep that combats insomnia and fatigue. Instead, you will wake up feeling refreshed and rejuvenated, promoting natural healing to your mind, body, and spirit.
Act now to learn breathing techniques that will improve your ability to sleep with our meditation, which is available online. Click here.
Contact Krystal Spa® to schedule a customized virtual session with our renowned experts today!
Krystal Walden, Master of Science in Gerontology
Krystal Walden brings to the health and fitness spa 25+ years of experience as a competitive athlete, offering her unique fusion of athletic gifts and accreditations. Krystal specializes in helping individuals (from beginners to athletes) get back in touch consciously with their minds, body, and soul. She strongly emphasizes body awareness and alignment for maximum injury prevention and recovery. With the kind of strength, flexibility, balance, and compassion that Krystal possesses, there is no doubt that she will meet her goals to enhance the global image of how to live a stronger, healthier, and balanced lifestyle.
