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Proven Tips to Sleep Better at Night

Written by Rudy Mawer, MSc, CISSN — Medically reviewed by Atli Arnarson BSc, PhD — Updated on February 28, 2020

Over the past few decades, both sleep quality and quantity have declined. In fact, many people regularly get poor sleep. If you are struggle to sleep at night, try these proven tips and get some sleep ya crazy kid.

1. Increase bright light exposure during the day

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration in people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80%. While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep. Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright light device or bulbs.

2. Reduce blue light exposure in the evening

This is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. There are several popular methods you can use to reduce nighttime blue light exposure. These include:

  • Wear glasses that block blue light
  • Download an app such as f.lux to block blue light on your laptop or computer.
  • Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.
  • Stop watching TV and turn off any bright lights 2 hours before heading to bed.
3. Don’t consume caffeine late in the day

Caffeine has numerous benefits and is consumed by 90% of the U.S. population. A single dose can enhance focus, energy, and sports performance
However, when consumed late in the day, caffeine stimulates your nervous system and may stop your body from naturally relaxing at night.
In one study, consuming caffeine up to 6 hours before bed significantly worsened sleep quality

Caffeine can stay elevated in your blood for 6–8 hours. If you do crave a cup of coffee in the late afternoon or evening, stick with decaffeinated coffee.

4. Reduce irregular or long daytime naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps . Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep qualit. S

ome studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night. If you take regular daytime naps and sleep well, you shouldn’t worry. The effects of napping depend on the individual  daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.’

5. Try to sleep and wake at consistent times

Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality.

One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep. Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

6. Take a melatonin supplement

Melatonin is a key sleep hormone that tells your brain when it’s time to relax and head to bed Melatonin supplements are an extremely popular sleep aid. Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster. In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality. Additionally, no withdrawal effects were reported in either of the above studies.

Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal. In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1–5 mg 30–60 minutes before bed. Since melatonin may alter brain chemistry, it’s advised that you check with a healthcare provider before use.
You should also speak with them if you’re thinking about using melatonin as a sleep aid for your child, as long-term use of this supplement in children has not been well studied.

7. Consider these other supplements

Several supplements can induce relaxation and help you sleep, including:

  • Ginkgo biloba: A natural herb with many benefits but the evidence is limited. Take 250 mg 30–60 minutes before bed.
  • Glycine: A few studies show that taking 3 grams of the amino acid glycine can improve sleep quality.
  • Valerian root: Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed.
  • Magnesium: Responsible for over 600 reactions within your body, magnesium can improve relaxation and enhance sleep quality.
  • L-theanine: An amino acid, L-theanine can improve relaxation and sleep. Take 100–200 mg before bed
  • Lavender: A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80–160 mg containing 25–46% linalool

Make sure to only try these supplements one at a time. While they’re not a magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.

8. Don’t drink alcohol

Having a couple of drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm. Another study found that alcohol consumption at night decreased the natural nighttime elevations in human growth hormone (HGH), which plays a role in your circadian rhythm and has many other key functions.

9. Optimize your bedroom environment

Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep. These factors include temperature, noise, external lights, and furniture arrangement. Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues. In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished. To optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean, and enjoyable place.

10. Set your bedroom temperature

Body and bedroom temperature can also profoundly affect sleep quality. As you may have experienced during the summer or in hot locations, it can be very hard to get a good night’s sleep when it’s too warm. One study found that bedroom temperature affected sleep quality more than external noise. Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness. Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

11. Don’t eat late in the evening

Eating late at night may negatively affect both sleep quality and the natural release of HGH and melatonin. That said, the quality and type of your late-night snack may play a role as well. In one study, a high carb meal eaten 4 hours before bed helped people fall asleep faster. Interestingly, one study discovered that a low-carb diet also improved sleep, indicating that carbs aren’t always necessary, especially if you’re used to a low-carb diet.

12. Relax and clear your mind in the evening

Many people have a pre-sleep routine that helps them relax. Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia. In one study, a relaxing massage improved sleep quality in people who were ill.
Strategies include listening to relaxing music, reading a book, taking a hot bath, meditating, deep breathing, and visualization. Try out different methods and find what works best for you.

13. Take a relaxing bath or shower

A relaxing bath or shower is another popular way to sleep better. Studies indicate that they can help improve overall sleep quality and help people — especially older adults — fall asleep faster. In one study, taking a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep. Alternatively, if you don’t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep.

14. Rule out a sleep disorder

An underlying health condition may be the cause of your sleep problems. One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping, ihis condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea. Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep/wake disorders, which are common in shift workers. If you’ve always struggled with sleep, it may be wise to consult your healthcare provider.

15. Get a comfortable bed, mattress, and pillow

Some people wonder why they always sleep better in a hotel. Apart from the relaxing environment, bed quality can also affect sleep
One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60%, and back stiffness by 59%. It also improved sleep quality by 60% Other studies point out that new bedding can enhance sleep. Additionally, poor quality bedding can lead to increased lower back pain. The best mattress and bedding are extremely subjective. If you’re upgrading your bedding, base your choice on personal preference. It’s recommended that you upgrade your bedding at least every 5–8 years. If you haven’t replaced your mattress or bedding for several years, this can be a very quick — although possibly expensive — fix. Click the following links to shop for and compare mattresses and pillows.

16. Exercise regularly — but not before bed

Exercise is one of the best science-backed ways to improve your sleep and health.
It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.
One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18%. Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems. This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no negative effects, so it clearly depends on the individual (124Trusted 

17. Don’t drink any liquids before bed

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy. Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others. Although hydration is vital for your health, it’s wise to reduce your fluid intake in the late evening.Try to not drink any fluids 1–2 hours before going to bed. You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

The bottom line

Sleep plays a key role in your health.
One large review linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes. If you’re interested in optimal health and well-being, it’s recommended that you make sleep a top priority and incorporate some of the tips above.




Meditation 101

​“In Buddhist tradition, the word ‘meditation’ is equivalent to a word like ‘sports’ in the U.S. It’s a family of activities, not a single thing,” University of Wisconsin neuroscience lab director Richard J. Davidson, Ph.D., told The New York Times. And different meditation practices require different mental skills.

It’s extremely difficult for a beginner to sit for hours and think of nothing or have an “empty mind.” We have some tools such as a beginner meditation DVD or a brain-sensing headband to help you through this process when you are just starting to learn how to best meditate. In general, the easiest way to begin meditating is by focusing on the breath. An example of one of the most common approaches to meditation is concentration.


Concentration meditation involves focusing on a single point. This could entail following the breath, repeating a single word or mantra, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. Since focusing the mind is challenging, a beginner might meditate for only a few minutes and then work up to longer durations.

In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Rather than pursuing random thoughts, you simply let them go. Through this process, your ability to concentrate improves.


Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention is not to get involved with the thoughts or to judge them, but simply to be aware of each mental note as it arises.

When you meditate through mindfulness meditation, you can see how your thoughts and feelings tend to move in particular patterns. Over time, you can become more aware of the human tendency to quickly judge an experience as good or bad, pleasant or unpleasant. With practice, an inner balance develops. In some schools of meditation, students practice a combination of concentration and mindfulness. Many disciplines call for stillness — to a greater or lesser degree, depending on the teacher.


There are various other meditation techniques. For example, a daily meditation practice among Buddhist monks focuses directly on the cultivation of compassion. This involves envisioning negative events and recasting them in a positive light by transforming them through compassion. There are also moving meditation techniques, such as tai chi, qigong, and walking meditation.


If relaxation is not the goal of meditation, it is often a result. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response” after conducting research on people who practiced transcendental meditation. The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”
Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:

  • Lower blood pressure
  • Improved blood circulation
  • Lower heart rate
  • Less perspiration
  • Slower respiratory rate
  • Less anxiety
  • Lower blood cortisol levels
  • More feelings of well-being
  • Less stress
  • Deeper relaxation

This meditation exercise is an excellent introduction to meditation techniques.

  1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
  2. Close your eyes. We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down.
  3. Make no effort to control the breath; simply breathe naturally.
  4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods.
After you have found an effective way to meditate, browse Gaiam’s Meditation Shop for all the necessary products to help perfect your meditation techniques.


Contemporary researchers are now exploring whether a consistent meditation practice yields long-term benefits, and noting positive effects on the brain and immune function among meditators. Yet it’s worth repeating that the purpose of meditation is not to achieve benefits. To put it as an Eastern philosopher may say, the goal of meditation is no goal. It’s simply to be present. In Buddhist philosophy, the ultimate benefit of meditation is the liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. The liberated or “enlightened” practitioner no longer needlessly follows desires or clings to experiences, but instead maintains a calm mind and sense of inner harmony.



Everything Wrong With The Cannabis Industry


Back in the day? 2018-now? No man, “chaos back in the day” was CAMP raids in NorCal in the 80s and 90s and DEA doorkicks in SoCal throughout the new millennium… and for those that still have a passion for the plant but cannot afford to get licensed to compete with multi-state operators and “burn rates” of investor funds, that chaos still exists today due in no small part to the self-serving lobbying efforts made for years by people like Bierman and Modlin.

The good ol’ days everybody wants to go back to the good ol’ days, right? When you could walk into a strip mall pot shop with a backpack full of weed and walk out with $3-4k without ever catching anyone’s real name.

When custies could stick their face into massive glass jars and watch the budtender chopstick each choice nug into a plastic pop-top, the readout on the digital scale on display for all to see. When the people actually doing the farming and extracting were the brands.

No, it wasn’t all good in the good ol’ days, as anyone who ran into the wrong end of law enforcement or a shady deal can attest to, but for the most part – here in Cali, at least – the market policed itself and we definitely miss that.

‘Talk shit, get hit’… ‘Snitches get stitches’… there is no shortage of such useful colloquialisms from that bygone era we call BTC (Before Taxed Cannabis), but most of the self-cleaning that those early markets utilized had less to do with violence or threats and more to do with reputation and character. If you were doing things the right way for the right reasons your reputation would precede you, and you probably flourished in good vibes and success.

For the scumbags who burnt bridges, talked to cops, and ripped people off, likewise, their reputation would precede them and the karma surrounding the cannabis plant usually ripped them up by the roots sooner or later. Ah… the good ol’ days… are over it seems.

Though there is certainly some competition for the claim, it’s hard to argue that there is a less popular cannabis brand these days than MedMen.

From their inception, the company has perfectly represented everything wrong with heavily regulated cannabis markets to the point where even the Comedy Central series South Park got into the animated weed game just to highlight exactly how fake, greedy, and unsustainable MedMen’s “business model” truly is – from the top, down.

Until around the middle of last year, the head honchos at MedMen were two men named Adam Bierman (former CEO) and Andrew Modlin (ex-President), co-Founders of the flagship of corporate cannabis. How’s that other old saying go? Do the captains take the only lifeboat from the sinking ship?


Back in those good ol’ days, if you screwed up badly enough in cannabis you were either blacklisted from the culture, or locked up, or worse. When Bierman and Modlin stepped down from their roles in the multimillion-dollar meme known as MedMen, it felt less like any sort of justice being served, and more like just another move on some corporate chessboard.

Sure enough, last week MJBizDaily reported on the recently ousted execs saying that they had both landed on their feet back in the California cannabis industry. Apparently, Bierman, Modlin, and a select handful of MedMen castaways have re-shined their shoes and changed polo shirts and now represent a Santa Barbara-based brand called Coastal Dispensary.

Coastal is co-owned by the Denver-based founder of Native Roots and holds multiple licenses in California covering manufacturing, delivery, and retail operations.

Meanwhile, many of the so-called legacy operators who blazed the trail for so-called legal weed in California cannot afford even one license.

A failing brand may not be enough to land someone on the unfuckwithable list, but when you look at the way in which those two lavishly spent other people’s money to enrich themselves while firing hundreds of employees, stringing out payments for countless distributors, facing allegations of workplace harassment, and literally making a mockery of regulated cannabis, it is remarkable that Coastal Dispensary would even let them in the front doors, let alone into their board room.

According to the report by MJBizDaily, however, it appears that both Bierman and Modlin have been actively working with Coastal for at least the past six months and that Bierman, in particular, appears to have been financially invested in the brand dating back even longer meaning he was possibly pulling the Pete Rose of pot, betting on alleged competitors. Again, not illegal, just sort of gross. The sort of thing that would have put some stink on your name in the good ol’ days.


Reports indicate that the two have been brought on by Coastal to help the brand expand and to make its retail experience emulate whatever the hell it was that they created at MedMen. This, of course, is to then be used as a real-world pitch deck for them to throw at every dispensary from coast-to-coast as their new service, which is a lot like their old service, except now it’s all your money, brand, and risk on the line. Want to know the best way to staff an “Apple Store of Weed”? Act now and for just an extra $9.99 they’ll tell you how to lay them off, too! Looking to lobby local lawmakers to ensure that nobody ever gets to grow their own cannabis at home, ensuring more profit for your dispensary? Adam and Andrew’s potential ‘Hell No to HomeGrow’ seminar might be just what you’re looking for. Ok, seriously though, who would bring these guys in, given their baggage in the cannabis culture and industry? Well, on their website Coastal claims to have 12 retail locations in California. According to the Bureau of Cannabis Control, they only have four retail licenses and two of them are for delivery only.
(WTF are those lines of text at the bottom about? So weird…)

Perhaps they plan to parlay Bierman’s new biz model to open the rest someday… or pay a webdev to make their site read more accurately in the meantime.  The MJBizDaily piece quotes Jared Kiloh, president of the United Cannabis Business Association, who says that the two deserve a chance to make amends in the cannabis industry, saying, “We’re all looking to redefine ourselves in the current market. If Adam and Andrew find a way to redefine themselves and bring value to a new company, then more power to them… I think we should all allow people to adjust to a new market because it was chaos back in the day. It was the wild, wild west.”EDITORS NOTE: If you’re interested in reading more about the MEDMEN founders and rapid decline check out this POLITICO  Article from last year that goes into greater detail on what actually went down. It’s a page-turner.

MedMen was the country’s hottest pot startup—until it flamed out. Its fall has exposed the gap between the “green rush” hype and the realities of a troubled industry.


Low Potency Weed Myths

Low potency weed myths are changing the way people grow, buy and sell retail cannabis, and not for the better. Many people mistakenly believe these myths that low potency strains will make you feel less medicated. The problem is, that is not always the case. THC is not the only factor that determines the potency of the strain, and it is not always the best way to judge how strong the effects will be. 

Did you know that some of the most potent strains often have a THC percentage of only 10% – 15%.  People are often surprised to find that they feel more effects from lower potency options than from strains with higher percentages. To understand what causes different strains to have different potencies, you have to look at the makeup of the actual plant.

What Determines A Cannabis Plant’s Potency? 

THC is not the only factor that affects the potency levels of the strain. The cannabis plant is a complicated one, and it contains several compounds that contribute to its effects.  THC combines with terpenes and cannabinoids to create the specific overall effect of the plant.

Terpenes are one compound within cannabis that helps determine how the strain will make you feel. These important molecules decide the aroma and flavor of the flower. They work with the plant’s other molecules, yielding a synergistic effect (known as the “entourage effect”).

It is often the terpenes that determine the effects a plant is known for, such as the terpene myrcene being praised for its relaxing and anxiety-reducing effects. There are also many cannabinoids in cannabis, each with different levels of psychoactivity. They can affect the way the strain’s THC reacts with your brain.

Which THC Cannabis Strain Is Right For Me?

Wedding Cake & Damiana Key Terpenes: Caryophyllene, Pinene
Effects: Damiana has been used for centuries as a natural aphrodisiac, and Caryophyllene for stress relief. For a different kind of passion, Pinene’s cerebral effect can help spark creative inspiration.

Blue Diamond By Old Pal: Effects: Mood-boosting and lucid pain relief, energetic, euphoric, alert Flavors: fruit, earth, flower , earthy, hash and pine, with a touch of blueberry

Authors note: Using cannabis in the bedroom you want lowe potency weed comes in around 10-14% the idea is to provide a euphoric experience without overwhelming the consumer.

Low Potency weed strains
What’s in your bowl?
Space Gems 600mg Tincture

From Space Gem Space Blog:

Gem Guice Solventless Tincture- A New Take On An Old Concoction

With the nation gripped in suspense, a historic transfer of power is underway in America. An unprecedented change from the days of low-quality, chemical cannabis extractions and cheaply made trim-run BHO products, pods, and Presidents. With the solventless transition of power unfolding before our very eyes, our community of cannabis lovers is waking up to the benefits of over 200 cannabinoids not present in chemical extractions. With a marketplace packed full of unedible-edibles made from distillates (cheapest and least effective cannabis extract), thank heady-heaven there’s Space Gem and their new 600mg THC Gem Guice! But what exactly is a “tincture” and why does the word “tincture” matter? I’ll get there, but after downing three-quarters of a shockingly delicious bottle last night, I woke up still feeling good and realized I was still high. I sipped another quarter of the bottle about an hour ago and I am legitimately toasted. Yup, that’s about enough for tonight. Wow!

Sorry, now, where was I?

While Space Gem’s latest rendition is technically labeled a “tincture,” it’s a solventless tincture. Let me say it again. Gem Juice is a Solventless Tincture. It took a few times around the block for this to register first hand but began to clarify with a little research. I’ll tell you straight out the gate, “tincture” is a category necessary to sell more powerful concoctions under CA state regulations. As a product I’ve never desired, once again Wendy proves me wrong. After completely changing what I thought an edible can be, the same has already happened for this modern take on a classic cannabis concoction. In order to offer a stronger product, Gem Guice Solventless Tinctures forgo the traditional methods, to create a new form of liquid ice water hash.

Tincture Defined
The Merriam Webster dictionary defines “tincture” as: “A tincture is typically an extract of plant or animal material dissolved in ethanol (ethyl alcohol)”. Well then, Gem Guice tincture isn’t your Great-Grand-Father’s kind of cannabis tincture, that’s for sure. Try ice water hash added to a syrup of fresh-picked local fruit. It’s just that simple, as a liquid hash. Such a thing didn’t register to me at first and took a few explanations before things were clear. Before explaining anymore, let’s take a look back at traditional cannabis tinctures to understand the premise of one using ice water hash.

Tincture Time in America
By the early 19th century, cannabis tinctures were an easy way to extract a more powerful liquid form of cannabis, which was intended to be taken sublingually, absorbed under the tongue. Cannabis tinctures are said to have been the most widely available preparation for Cannabis in America during the early 1900’s, prior to prohibition. Cannabis Tinctures were being produced by a long list of pharmaceutical companies who remain in business today such as, Pfizer, Merck & co, Brystol-Meyers-Squibb, and many more. How nice of Big-Pharma to have profited enormously off cannabis tinctures prior to prohibition, before quickly finding new and deadly prescription pills to flood the nation with.

Pharmaceutical Pre-Prohibition Cannabis Tincture Vats
But in the Cannabis Tincture hay-day, when cannabis tinctures could be bought and sold in every apothecary style of store or pharmacy, it was everywhere. Often manufacturers used custom in-house methods that all worked around the use of what can be considered the first chemically extracted, solvent-based methods of making tinctures. After soaking raw cannabis material in ethyl alcohol for extended periods of time, the mixture is strained, squeezed through a cheesecloth to remove plant material, and leave only a concentrated liquid behind. Most of the alcohol would eventually evaporate, but it was common for some alcohol to remain and create a cannabis tonic, as well as a tincture. While this method is still in use for herbs and essential oils today, it’s much more appropriate for whole leaf herbs and spices, and not cannabis trichome collection.

Solventless Tinctured
Traditionally speaking, tinctures take cannabis material and soak it in ethyl alcohol for an extended period. The alcohol is intended to eventually evaporate, leaving behind a concentrated cannabis tincture. NO THANK YOU! We prefer to put our weed in water instead and leave the booze for the barSpace Gems have been flying off the shelves, known for making the highest quality solventless hash edibles in California, Space Gem has a whole new take on tinctures. Introducing the first Humboldt County sun-grown solventless elixir of fresh-fruit and ice-water hash. It’s certainly a taste of Humboldt County cultivation, cannabis, hash, berries, and all.

Prior techniques using alcohol solvents we could only dream of the optimal quality ice water hash provides. As a tincture is both a product and a form of extraction, Space Gem Gem Guice Tincture refers merely to the “style” of a liquid product and not the method it was made. No alcohol is ever used in the making of this “solventless tincture”. Thanks to the latest and most advanced way to concentrate cannabis with only water, Space Gem’s tincture begins with water hash and foregoes the alcohol. Since tinctures began with cannabis plant material, the alcohol acted as a solvent to dissolve trichomes from the plant. Here lie the roots of BHO history, but this isn’t desirable when you begin with today’s top-quality concentrates of ice water hash.

Instead, the Ice Water Hash is infused into an elixir of freshly picked Blackberries from Humboldt County’s own Small Fruits Farms. Using some of California’s finest cannabis grown by Talking Trees Farms, Space Gem infuses this sweet and delicious syrup of fruit and water directly with ice water hash. Not only the best but the best tasting liquid hash drink around.

Did Someone Say Cannabinoids?

The 600mg of THC contained in Gem Guice Solventless Tincture is but a fraction of the whole picture. Our understanding of how cannabis works have evolved quicker than the legislation governing it, as THC remains the only thing labeling laws care to recognize. With over 200 cannabinoids contained within each trichome, there’s clearly a whole lot more to be desired in solventless products.

The cannabinoids other than THC, make up a significant percentage of the full cannabinoid profile present in the plant. If you read Space Blog Episode 2, you will understand the significance of different cannabinoids and their interactions causing the Entourage Effect. While terpenes are huge in determining effects, lately cannabinoids seem to be forgotten. Thanks to the solventless model, an abundance of cannabinoids remain present and active in the Gem Guice Tincture like CBG, CBN, CBD, THC-V, CBC, CBDV, and traces of many more. As solventless edible options start to infiltrate the market, people will immediately realize how much was missing from their prior distillate product of choice.

The more people understand the processes involved in making cannabis products, especially from chemical solvents, the more they realize the significantly improved model for solventless methods. They are distinctly different products in what’s included or not. The days of these chemically altered and modified cannabis products are almost up, as people begin to understand the key concepts. Splash some of the new Gem Juice Solventless Tincture down and take a break from the worries of the weirdest world.

Get Good Weed

SO, WHAT’S SHE MADE OF? (the cannabis plant)

Cannabis Sativa
The over-100 compounds found in the cannabis plant—think CBD, THC, CBN, CBG to name a few–that interact with our endocannabinoid systems. That’s just the fancy internal system that regulates things like pain, appetite, sleep, immune function, and stress. So whether you’re looking to get high or get well–or high *and* well–your body is made to love cannabinoids.

A.K.A cannabidiol, CBD is the most well known non-psychoactive cannabinoid. It’s known for its ability to play nice with the body’s greatest network of receptors: the endocannabinoid system. Weed and hemp are both from the cannabis family and the compound in insolation does not vary. The difference is that marijuana contains more than 0.3% THC (or tetrahydrocannabinol) and it can get you high. Whereas, hemp contains less than 0.3% THC and is not potent enough to get you high. There is some variability in other plant matter, when you extract CBD from hemp vs. marijuana. But the CBD is identical.

A.K.A tetrahydrocannabinol, THC is the psychoactive compound found in the plant. It’s the one that gets you high. But it’s not just a wild and fun ride, THC also has powerful therapeutic effects.

Another non-psychoactive cannabinoid, CBN is known for its powerful sedative and pain-relieving properties. Apparently a dose of CBN can have the same effect as an over-the-counter sedative that’s double the strength. It’s also known as an antibacterial.

Terpenes are the unsung heroes of any good cannabis experience. They are natural, aromatic oils that give cannabis its distinct aroma and flavor, and are also known to have a bunch of therapeutic benefits that can impact your experience. Ahhhhh.

CBD is known to restore homeostasis (or balance) in the body via its interaction with the endocannabinoid system (ECS), which helps manage pain, increase a sense of calm, reduce inflammation, regulate sleep, soothe skin irritation, and more.

Full-spectrum CBD refers to CBD that is extracted alongside other naturally occurring cannabinoids, terpenes, and plant matter. It normally means the product contains trace (less than 0.3%) of THC. It should be noted that that amount of THC still passes as federally legal and will not result in intoxication.

There is a mounting body of research that suggests that full-spectrum is the preferred and most effective method of CBD consumption due to the entourage effect: The idea that the compounds found in the cannabis plant—cannabinoids, terpenes, and flavonoids—interact synergistically and symbiotically so that the whole is greater than the sum of its parts when it comes to the medicinal benefit of the plant.

An alternative to full-spectrum CBD is isolate CBD, which is the isolated CBD compound, stripped of the accompanying plant matter, cannabinoids, and terpenes which you might find in a full-spectrum oil.
Most products on Miss Grass are made with full-spectrum CBD, however, we carry a handful of products made with CBD isolate because some studies have shown that for individuals with extremely sensitive skin, isolate may be preferred as it may be free of some irritating compounds found in plant matter.

Think of the difference between the two this way: Isolated CBD is the packet of Vitamin C powder and full-spectrum CBD is the whole orange. You can extract both full-spectrum and isolate CBD from marijuana and hemp. The CBD compound itself doesn’t change when you extract one or the other, but the compounds that are extracted alongside the CBD (in the instance of full-spectrum) can affect a different result.

Broad-spectrum is very similar to full-spectrum, however it contains absolutely no THC. Lord Jones is an example of a brand that has leaned heavily into broad-spectrum CBD.

You got options, bbs. You can consume cannabis in all kinds of ways, at different doses, to all sorts of effects. Start by identifying what symptoms you’re hoping to address and then we’re here to help cherry-pick the right products. It’s all about testing, adjusting, and patience. Your body is talking to you, so listen to it. Happy experimenting!

CBD-based topicals like creams, oils, lubes, and serums can do great things for our skin and our bods. For many, topicals help manage muscle pain, protect skin against free radicals, keep acne at bay, and its anti-inflammatory and antioxidant properties help with various skin conditions. Tinctures penetrate the skin within minutes and can last for around 2-5 hours.

A type of sublingual that’s the most popular method of oral ingestion because it’s super quick-acting and microdosing friendly, which means you can control the experience drop-by-drop. Leave a dose under your tongue for about 30 seconds before swallowing. They typically take 15-30 minutes to kick in, and can last up to 2-3 hours. Sublinguals also come as mints, gum, and strips.

Oil Vaporizer
A CBD vape from a reliable brand is a fast-acting, discreet option. Consumers will feel the effects within 30 seconds to a minute. Many come pre-loaded with an oil cartridge and CBD vapes won’t leave you smelling of cannabis. Expect a non-intoxicating, consistent, and repeatable experience. All vapes sold on Miss Grass are lab-tested so you know they’re safe, clean, and effective.

Smokable Flower
Flower is what we call the actual cannabis bud a.k.a what you roll into a joint or smoke from a pipe. Did you know you can also get non-psychoactive CBD flower? Consumers can expect to feel the effects of smoking flower almost immediately.

They tend to terrify people, but dosed properly, edibles can have the most mellow and predictable effect of all, making them a great starting point for beginner CBD and THC users. Look for consistent, low-dose options to enjoy—from capsules to gumdrops to truffles. Edibles typically take between 45 minutes to 1.5 hours to kick in, and can last up to 5-6 hours.


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