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Eat, Exercise and Sleep

You may find it easier to change if you shift your focus to taking care of your body's basic needs for good health. These simple acts require you to commit to a new lifestyle, but it shouldn’t be too difficult. They can quickly become healthy habits.


Many people complain of being thirsty when they first give up cannabis, so prepare to drink lots of water. If you used cannabis in a joint form, you may also miss the sensation of smoking so it’ll be handy to have peanuts or a crunchy snack nearby for when your mouth starts craving the smoke.  Good nutrition is always essential but during withdrawal, it can help your mind and body cope with cravings and keep your mood upbeat.


Exercise will keep you motivated, help you feel good, and relieve anxiety. One of the most important benefits of a little exercise during the day is that it will help you fall asleep at night. Exercise is also great for getting your out of the house and moving, it might even help with your tan!


Some people – especially young people – use cannabis to get to sleep (although the quality of stoned sleep is not great). If you're use to having cannabis in your system when you try to sleep, it may be harder falling asleep when you first reduce your cannabis use. But you'll soon find you can sleep perfectly well without it. In fact, without cannabis you can look forward to dreaming again and you will spend more time in the kind of restorative deep sleep which helps people jump out of bed in the morning. If you're struggling to sleep, it can help to establish a solid bedtime ritual that tells your subconscious to prepare for sleep. You may want some additional blankets or a hot water bottle in case you suffer from hot and cold flushes.

10 Bedtime tips

  1. Reduce noise, light and disturbances around you.
  2. Go to bed at the same time every night. This helps to train your internal clock to expect sleep at the same time.
  3. Perform the same routine every night e.g. Have a cup of herbal tea, visit the bathroom, and make sure the door is locked. If you do this all the time, it will be an important cue for your brain to get ready for sleep.
  4. When you're in bed, avoid doing non-bed things like video games or loud music. A bit of reading, sex etc are ok. You just need to associate your bed with sleep.
  5. Avoid sleeping in too long or napping during the day as this can delay getting back to a good sleeping pattern.
  6. It takes most people 10-20 minutes to fall asleep even when they've never used cannabis. This could be longer than you're used to after using cannabis.
  7. If you can’t sleep, get up and do something quietly until you're sleepy e.g. listen to the news on the radio.
  8. Don’t get anxious or upset, this will make you feel more awake and could establish a pattern of feeling stressed instead of tired.
  9. Think of things you can do to prepare for sleep or if you're unable to sleep e.g. a warm bath, a certain drink like a Milo, 
  10. Try a natural aid to help you relax or sleep such as chamomile or passionflower tea, valerian, or heating lavender oil.

PotHelp Journal Entry: My new daily routine

Write a detailed daily routine for the changed you including times and specific rituals. This can help you know what to do next as you establish a new life without cannabis.