In fact, in Canada, there's more reefer shops than all the Mcdonald's Wendy's Burger Kings, Taco Bells and Starbucks is combined.

事實上，在加拿大，大麻商店比所有麥當勞、溫蒂漢堡、漢堡王、塔可貝爾和星巴克加起來還要多。

But given my own personal interest in the substance and my obsessive interest in sleep on this channel,

但考慮到我個人對這種物質的興趣，以及我對這個頻道的睡眠問題的痴迷，

I've recently started asking myself, "What exactly is the pot doing to my sleep?"

我最近開始問自己：「大麻到底對我的睡眠有什麼影響？」

I know some people swear by it as a sleep aid.

我知道有些人發誓它可以幫助睡眠。

In fact, nearly 50% of users report that they're using it to help them sleep while others say it only makes things worse.

事實上，近 50% 的用戶表示他們使用它來幫助睡眠，而其他人則說它只會讓情況變得更糟。

What's going on inside your body and brain when you go to sleep high or simply consume cannabis on a regular basis?

當你睡前抽一點或只是定期吸食大麻時，你的身體和大腦內部會發生什麼？

And more importantly, could you and I actually be hurting our sleep energy levels and mental capacity in the long run?

更重要的是，從長遠來看，你我真的會損害我們的睡眠能量水平和心理能力嗎？

First up, let's look at the good sleep news.

讓我們來看看睡眠方面的好消息。

One of the main benefits of THC that you may have experienced and that's supported by research is a decreased sleep onset latency.

你可能已經體驗過並且得到研究支持的 THC （四氫大麻酚）的主要好處之一是減少入睡潛伏期。

This is just a fancy way of saying when you have THC in your system, you're likely to fall asleep faster, which is particularly useful for people who find their minds running before bed or those who suffer from insomnia.

這只是一種花俏的說法，當你的系統中含有 THC 時，你可能會更快入睡，這對於睡前思維混亂的人或患有失眠症的人特別有用。

In fact, studies specifically looking at those suffering from insomnia, found that marijuana not only helps them fall asleep faster but also allowed them to sleep longer.

事實上，專門針對失眠患者的研究發現，大麻不僅可以幫助他們更快入睡，還可以讓他們睡得更久。

As a result, this led to higher daily functioning and general improvement of well-being.

所以這導致了日常功能的提高和總體健康狀況的改善。

And studies looking at people suffering from depression and PTSD have found similar results as they often experience poor sleep as well.

針對憂鬱症和創傷後壓力症候群患者的研究也發現了類似的結果，因為他們也經常睡眠品質不佳。

For people who don't have specific sleep issues, research shows that a single dose of cannabis can reduce sleep onset latency, increase total sleep time and bring less sleep disruptions once asleep.

研究表明，對於沒有特定睡眠問題的人來說，單劑量的大麻可以縮短入睡潛伏期，增加總睡眠時間，並減少入睡後的睡眠中斷。

But repeated use of cannabis can actually start to cause problems, which we'll get to shortly.

但重複使用大麻實際上會開始引起問題，我們很快就會談到。

There's also been some promising research into CBD, the non psychoactive component of cannabis.

關於 CBD（大麻二酚）也有一些有前景的研究。

First, it may interact with your body's thermal regulation by decreasing your body temperature.

首先，它可能透過降低體溫來與身體的熱調節相互作用。

To initiate sleep, your body actually needs to drop its core temperature by around 1.5 °C.

要開始睡眠，你的身體實際上需要將核心溫度降低 1.5 °C 左右。

And studies have found that CBD administration seems to aid this.

研究發現，服用 CBD 似乎對此有幫助。

Second, it may be interacting with adenosine.

其次，它可能會與腺苷發生相互作用。

Adenosine builds up in your brain through the day making you naturally tired.

一天下來，腺苷會在大腦中積聚，使人自然感到疲倦。

Caffeine actually binds to the same receptors effectively blocking adenosine, which is why it can keep you alert.

實際上，咖啡因會與有效阻斷腺苷的相同受體結合，這就是它能讓人保持警覺的原因。

But some research suggests that CBD may actually modulate your sensitivity to adenosine making you more tired.

但一些研究表明，CBD 實際上可能會調節你對腺苷的敏感性，使你更加疲勞。

And finally, CBD seems to quiet the Amygdala, which is associated with fear and emotions.

最後，CBD 似乎能讓與恐懼和情緒有關的杏仁核安靜下來。

And it's been shown to reduce anxiety in some studies allowing for more restful sleep.

一些研究表明，它能減輕焦慮，讓人睡得更安穩。

But scientists have found that this is all very dose dependent.

但科學家們發現，這一切都與劑量有很大關係，

In fact, very low and very high doses of CBD may be wake promoting while the ideal sleep dosage is still being experimented with.

事實上，非常低且非常高劑量的 CBD 可能會促進清醒，而理想的睡眠劑量仍在試驗中。

While this research is really promising, experts say it's still super early days to be recommending CBD as a sleeping aid, especially when in combination with THC, which brings us to the bad sleep news.

雖然這項研究確實很有前景，但專家們表示，推薦將 CBD 用作助眠藥物還早，尤其是與 THC 一起使用時，這給我們帶來了壞睡眠消息。

So even though THC may decrease sleep onset latency, it seems to make the overall quality of your sleep much worse.

因此，儘管 THC 可能會縮短入睡潛伏期，但它似乎會使你的整體睡眠品質變得更差。

A normal sleep cycle goes from light sleep into deep sleep and then rem sleep or rapid eye movement where you have dreams.

正常的睡眠週期是從淺睡進入深睡，然後是快速動眼睡期或做夢。

All of these phases are important for brain health and different cognitive abilities.

所有這些階段對大腦健康和不同的認知能力都很重要。

But much like alcohol, marijuana seems to have a very negative impact on rem sleep.

但就像酒精一樣，大麻似乎對快速動眼期有非常負面的影響。

Not only does THC seem to delay the arrival of your first rem stage, it also significantly decreases the overall amount of rem you're getting.

THC 似乎不僅會延遲你的第一個快速動眼期的到來，而且還會顯著減少你獲得的動速眼動睡眠總量。

You've actually probably experienced this firsthand if you consume a lot of cannabis in that, you notice you have way less dreams.

事實上，如果你吸食大量大麻，你可能已經親身經歷過這一點，你會發現你的做的夢少很多。

This has been further supported by eye-tracking studies.

眼球追蹤研究進一步證實了這一點。

THC decreases this movement and intensity, taking the rapid out of rem.

THC 會降低這種運動和強度，從而使快速的快速動眼睡眠不再有效。

And studies have found this can directly impair cognitive abilities like memory and cause more grogginess and lethargy.

研究發現，這會直接損害記憶等認知能力，並導致更昏昏欲睡和嗜睡。

Chronic rem deprivation can make a person anxious and moody and with extreme deprivation can cause one to hallucinate and become paranoid.

長期的失去快速動眼期會讓人焦慮、喜怒無常，而極度的失去快速動眼期會導致人產生幻覺並變得偏執。

If you've ever tried to take a break from weed or quit, you may have also noticed how wild and frequent your dreams become.

如果你曾經嘗試過暫停吸食大麻或戒菸，你可能也會注意到你的夢境變得多麼狂野和頻繁。

That's because your body is basically going through a rebound phase.

這是因為你的身體基本上正處於反彈階段。

After having been deprived of good rem sleep for an extended period, it suddenly increases rem by a lot, leading to a lot more dreams of which, in my experience, can be kind of crazy.

在長期缺乏良好的睡眠之後，睡眠品質會突然提高很多，從而導致做更多的夢，而根據我的經驗，這樣的反彈階段也往往與睡眠不足有關。

A rebound phase like this is also often associated with a deficiency further emphasizing the impact THC has on rem sleep.

像這樣的反彈階段通常也與缺陷有關，進一步強調了 THC 對快速動眼睡眠的影響。

Speaking of rebounding, part of the reason that some people think cannabis is helping their sleep is because when they stop taking it, their sleep gets really bad.

說到反彈，有些人認為大麻有助於睡眠的部分原因是，當他們停止服用大麻時，他們的睡眠會變得非常糟糕。

And not just like back to their previously bad sleep but even worse.

不僅像回到以前糟糕的睡眠狀態，甚至更糟。

This is a very common withdrawal symptom, especially in people with insomnia, which leads to a tough choice:

這是一種非常常見的戒斷症狀，尤其是失眠患者，這導致了一個艱難的選擇：

Do I quit weed to improve my sleep quality but potentially trigger insomnia where I'm sleeping less overall or do I continue to use it and maybe be getting worse quality sleep, but at least I'm sleeping at all?

我是否應該戒除大麻以改善睡眠質量，但可能會引發失眠，導致整體睡眠時間減少，或者繼續使用大麻，睡眠品質可能會變差，但至少我在睡覺？

The risk is some people seem to develop a tolerance for THC and as a result, often need to increase their dosage which makes the problem harder to break away from and perpetuates the negative impacts of cannabis.

風險在於，有些人似乎對 THC 產生了耐受性，因此經常需要增加劑量，這使得問題更難擺脫，並使大麻的負面影響永久化。

In fact, sleep problems are one of the main reasons people are unable to quit marijuana because the immediate impacts become unbearable.

事實上，睡眠問題是人們無法戒掉大麻的主要原因之一，因為如果你想戒掉大麻，它所帶來的直接影響會讓你難以忍受。

If you are trying to quit, just know that rebound insomnia is one of the main symptoms of cannabis withdrawal.

如果您想戒菸，請知道失眠反彈是大麻戒斷的主要症狀之一。

Regular marijuana users also consistently have more sleep disturbances through the night than non users.

經常吸食大麻的人也比不吸食大麻的人更容易出現夜間睡眠障礙。

And people who have used weed within the last month are also more likely to say they have a hard time falling asleep or staying asleep.

過去一個月內使用過大麻的人也更有可能表示他們很難入睡或保持睡眠狀態。

In fact, one of the biggest studies on 14,000 students found that insomnia was significantly higher in people who consumed marijuana compared to those who don't by 45%.

事實上，一項針對 14,000 名學生進行的最大規模的研究發現，吸食大麻的人的失眠率明顯高於不吸食大麻的人 45%。

And these numbers were proportionate to how much weed a person was consuming.

這些數字與一個人消耗的大麻量成正比。

For people who consumed weed daily, they were two times more likely to have insomnia.

對於每天食用大麻的人來說，他們失眠的可能性是其他人的兩倍。

Furthermore, people who use chronically, which is defined by around 20 days in the last month are 64% more likely to sleep less than six hours a night and 76% more likely to sleep longer than nine hours than people who don't consume,

此外，與不飲酒的人相比，長期飲酒（即上個月約20 天）的人每晚睡眠時間少於6 小時的可能性高出64%，睡眠時間超過9 小時的可能性高出76 %。

which may seem like an odd stat, but research over the years has found that sleeping between 7 to 9 hours is optimal or the goldilocks zone.

這似乎是一個奇怪的統計數據，但多年來的研究發現，睡眠時間在 7 到 9 小時之間是最佳的，或者說是最佳睡眠時間。

And those who fall out of that range have an increased risk of heart attacks and strokes as well as the long-term progression of things like atherosclerosis, diabetes, coronary artery disease and any of the major cardiovascular diseases.

超出這個範圍的人患心臟病和中風以及動脈粥狀硬化、糖尿病、冠狀動脈疾病和任何主要心血管疾病等疾病長期進展的風險都會增加。

But whether these sleep issues are actually caused by cannabis or simply correlative is still a little murky in some studies.

但在一些研究中，這些睡眠問題是否真的是由大麻引起的，或者只是相關性，仍然有些模糊。

For example, it's possible that people who have bad sleep or suffer from insomnia are more likely to turn to cannabis as a possible solution.

例如，睡眠不好或患有失眠症的人可能更有可能轉向大麻作為可能的解決方案。

At the end of the day, what can you take away?

說到底，結論是什麼？

Overall, the results of cannabis use on sleep specifically THC don't look too good.

總體而言，使用大麻對睡眠（特別是 TH C）的影響看起來不太好。

While a single dose might help you one night, repeated use can very quickly make the problem much worse, particularly hurting your rem cycles.

雖然一晚服用一劑可能會有所幫助，但重複使用很快就會使問題變得更嚴重，特別是會損害您的快速動眼週期。

And while CBD does look more promising and doesn't seem to affect rem or cause dependency or rebound issues, it's still early days.

雖然 CBD 確實看起來更有前景，並且似乎不會影響快速動眼期或導致依賴性或反彈問題，但現在還處於早期階段。

It may be more useful for those who have conditions such as depression, severe insomnia or other major sleep disturbances.

對於那些患有憂鬱症、嚴重失眠或其他嚴重睡眠障礙的人來說可能更有用。

But the results are mixed, especially when you factor in an increase tolerance to marijuana over time.

但結果喜憂參半，尤其是考慮到隨著時間的推移，人們對大麻的耐受性會增加。

For me personally, I actually took the last month off of vaping or eating edibles because I was feeling like I was more lethargic and tired.

就我個人而言，上個月我實際上停止了吸食或食用大麻，因為我感覺自己更加昏昏欲睡和疲憊。

And I can say with 100% certainty that I feel more well rested now than I have in a while.

我可以 100%肯定地說，我現在比過去一段時間都感覺休息得更好，

It's not like an extreme difference. It's almost difficult to articulate, but it's been a welcome change and it doesn't mean I'm gonna quit forever.

這並不是一種極端的差異，這幾乎很難說清楚，但這是一個值得歡迎的變化，而且這並不意味著我會永遠不使用。

I'll probably just use it a little more discerningly now knowing there are specific negative impacts it's having on my sleep.

現在知道它對我的睡眠有具體的負面影響，我可能會更謹慎地使用它。

Honestly, it's probably for the best to take a break from anything that you indulge in a lot.

老實說，如果你經常沉迷於任何事情，最好還是休息一下。

It makes it more exciting when you go back and who knew it could also be good for your mental and physical health.

這讓你回去使用時會更加興奮，誰知道這還會對你的身心健康有好處。

Yay.

耶。

But I'm curious about your experiences and perspectives with it.

但我很想知道你們的經驗和看法。

If you want to leave a comment down below, I'd love to read it.

如果你想在下面留言，我很樂意閱讀。

We actually made a whole podcast on this topic with more detailed research as well as our personal anecdotes and stories on the side note channel.

實際上，我們製作了一個關於這個主題的完整播客，其中包含更詳細的研究以及我們在旁注頻道上的個人軼事和故事。

I'll leave a link down below or on the screen somewhere for you to check it out.

我會在下面或螢幕上的某個地方留下連結，供大家查看。

Thanks so much for watching your likes and subscription are appreciated as always and stay tuned for some more science ASAP peace.

感謝收看，一如既往地感謝你的喜歡和訂閱，敬請期待更多科學節目。