Introduction

Sleep is an essential physiological need for maintaining good physical and mental health. The methods to improve the quality of our nights are varied and often involve two relaxation strategies: listening to soft music and, more recently, using CBD. Within the Swiss legal framework, CBD Hash (containing less than 1% THC) is an authorized product appreciated for its potential calming effect. In this article, we will explore how to combine a “gentle night” playlist and quality CBD Hash to enhance conditions favorable to restorative sleep. We will rely on current Swiss legislation, peer-reviewed scientific studies, and reliable laboratory reports.

1. The Swiss Legal Context Around CBD

1.1 The Narcotics Act (LStup, RS 812.121)

In Switzerland, the law governing cannabis use is the Narcotics Act (LStup; RS 812.121). According to Article 2, paragraph 1 of this law, cannabis is considered a narcotic when it contains more than 1% THC. Below this threshold, cannabis-based products (flowers, oils, CBD Hash) are legal, subject to compliance with other provisions related to advertising or sales to minors.

In other words, any CBD Hash offered on the Swiss market must comply with a THC content below 1%, which limits its psychotropic effects. This does not exclude other potentially beneficial effects related to the presence of cannabidiol (CBD) and other components like terpenes.

1.2 Laboratory Checks

To ensure that CBD Hash complies with legal standards, independent laboratories conduct analyses. These measure, among other things, the concentration of THC and CBD, and the presence of contaminants or residual solvents. Before purchasing CBD Hash, it is advisable to choose brands that provide laboratory reports. This way, you have confirmation that the product:

• Complies with the legal THC limit (<1%).
• Contains no harmful substances (heavy metals, pesticides).
• Offers a clear cannabinoid profile (CBD, CBDa, CBG, etc.).

2. CBD Hash and Sleep: What Studies Say

2.1 Scientific Studies on CBD and Sleep

Several studies explore the role of CBD in potentially improving sleep quality. One of the most cited is a study published in The Permanente Journal in 2019 (Shannon et al., 2019). Researchers examined the effect of CBD on patients suffering from anxiety and sleep disorders. From the first month, the majority of participants noticed an improvement in their sleep quality. However, the authors emphasized that these results should be interpreted with caution and require further research to confirm the mechanisms involved.

In the field of sleep, peer-reviewed studies continue to evaluate how CBD precisely acts. It seems that this cannabinoid interacts with the human endocannabinoid system, responsible for many physiological functions, including the sleep-wake cycle. Although the precise mechanisms are not yet fully elucidated, it is established that CBD is not psychotropic and does not cause marked euphoria as a high-THC product would.

2.2 Opinions and Precautions

Despite its legal status in Switzerland and its potential calming effect, it is recommended to remain cautious in using CBD for sleep. Indeed, each individual reacts differently to cannabinoids depending on factors such as age, general health, and individual sensitivity. Before changing your sleep routine, it is preferable to:

1. Choose quality CBD Hash from recognized Swiss producers.
2. Check analysis reports to avoid non-compliant products.
3. Consult a healthcare professional if you are already undergoing medical treatment or suffer from a specific sleep disorder (chronic insomnia, sleep apnea, etc.).

3. Music as a Relaxation Tool

3.1 The Role of Music in Stress Reduction

Music has long been used to aid relaxation. According to a study published in the Journal of Music Therapy in 2020, listening to slow music (60 to 80 beats per minute) can help decrease the activity of the sympathetic nervous system, responsible for the “fight or flight” response. It is precisely the slowing of the heart rate and the reduction of blood pressure that would promote the necessary calm before falling asleep.

These conclusions are based on the principle that the body tends to align with the ambient rhythm. Slow music would thus encourage the slowing of thought flow, reduce anxiety, and lower cortisol, the stress hormone. However, as with CBD, it is important to emphasize that each person responds differently to the sound environment.

3.2 Choosing Your “Gentle Night Playlist”

There is no universal playlist that works for everyone. However, certain characteristics are regularly recommended to promote falling asleep:

• Instrumental music or with soft vocals.
• Slow tempo, ideally below 80 beats per minute.
• Repetitive melodies with little intensity variation.

It is also advisable to choose pieces that are subjectively pleasing. Listening pleasure plays a crucial role in the release of endorphins and mental relaxation. You can experiment with different genres such as ambient music, soft jazz, classical, or slow ethnic music to find the most relaxing sound environment possible.

4. How to Effectively Combine a Gentle Playlist and CBD Hash

4.1 The Importance of Timing

To maximize the relaxing effect of a nighttime playlist, it is advisable to consume CBD Hash 30 minutes to 1 hour before going to bed. According to consumer testimonials in Switzerland (user reports available on some specialized discussion forums and customer feedback published by legal shops), this synchronization allows cannabidiol to start acting as you begin your musical ritual. However, these testimonials should be taken with caution, as they do not constitute scientific evidence on their own.

4.2 Methods of Consumption

CBD Hash can be consumed in different ways. The most common methods are:

1. Vaporization
   Vaporization allows inhaling cannabinoids without combustion. A suitable device heats the CBD Hash to a temperature generally between 160°C and 220°C, thus releasing the active ingredients. This method has a relatively quick effect (about 10 to 15 minutes).

2. Infusion
   Infusing small pieces of CBD Hash in a hot beverage can be an option. Since cannabidiol is liposoluble, it is recommended to add a fat (whole milk, coconut oil) to maximize the extraction of molecules. The effects appear later than with vaporization (30 to 60 minutes).

3. Mixing with Other Herbs
   Some people mix CBD Hash with relaxing herbs like chamomile or valerian. It is necessary to respect dosages and choose quality plants.

This diversity in consumption methods allows each person to adjust the speed and intensity of the desired effect. There is no standard dosage in Switzerland, as tolerance to CBD varies greatly between individuals. It is therefore recommended to start with a small amount and adjust gradually.

4.3 Adjusting the Sound Volume

When the music session begins, it can be tempting to turn up the volume to better appreciate the music. However, too high volumes may stimulate rather than relax. Music therapy experts generally recommend a moderate volume, around 50 to 60 decibels, to limit the activation of the sympathetic nervous system. This equates to a calm sound environment conducive to relaxation.

5. Practical Tips to Optimize Your Ritual

5.1 Creating a Calm Environment

For a good night’s sleep, the bedroom environment should be conducive to rest: ideal temperature (around 18°C), low light, and minimal ambient noise. Also, ensure that your electronic devices (smartphones, tablets) are in silent mode to avoid untimely notifications. An orderly space is often more soothing, as it avoids drawing attention to cluttered objects.

5.2 Establishing a Routine

Regularity is key to conditioning the body and mind. Try to go to bed and wake up at the same time every day, even on weekends. The “gentle night” playlist will only bear fruit if it is integrated into a coherent routine:

1. Turn off screens at least 30 minutes before bedtime.
2. Start the soft music.
3. If desired, consume a small amount of CBD Hash (vaporization or infusion).
4. Practice some slow breathing exercises (deep inhalation-exhalation).

5.3 Monitoring Signs of Improvement

It is useful to keep a sleep journal in which you note:

• Bedtime and wake-up time.
• Any nighttime awakenings.
• Your overall feeling upon waking.

If after a few weeks you notice better sleep quality (less difficulty falling asleep, fewer nighttime awakenings), it is a sign that your playlist + CBD Hash approach is potentially starting to bear fruit.

6. Aromatic Profiles and the Notion of Spectrum (Broad-Spectrum vs Full-Spectrum)

6.1 The Influence of Terpenes on Relaxation

In addition to CBD, CBD Hash contains other natural compounds from the hemp plant, including terpenes. Terpenes are aromatic molecules responsible for the characteristic smell of each cannabis variety. For example, myrcene is often associated with relaxing effects, while limonene is known for its fresh and sometimes energizing notes.

According to reports from Swiss laboratories specializing in cannabinoid analytics, some varieties of CBD Hash have significant concentrations of myrcene and linalool, both cited by studies as potential contributors to relaxation (Journal of Ethnopharmacology, 2019). Although these studies are not a universal guarantee, they suggest that the synergy between cannabinoids and terpenes contributes to the observed relaxation effects.

6.2 Full-Spectrum vs Broad-Spectrum

• Full-Spectrum: This type of product contains all the cannabinoids, terpenes, and flavonoids present in the plant, including traces of THC, but always below the 1% threshold for the Swiss market. The main interest lies in the “entourage effect,” where all components act in synergy.

• Broad-Spectrum: Broad-spectrum products are similar to full-spectrum but without THC (or with almost undetectable traces). They may be more suitable for people concerned about the presence of THC, even at a low level.

Each of these spectrums is available in the form of CBD Hash, oils, or flowers. The choice depends on personal comfort and sensitivity to certain compounds.

7. Storage and Durability of CBD Hash

7.1 Good Storage Practices

To preserve the quality of your CBD Hash, it is essential to follow certain storage rules:

1. Avoid Direct Light: UV rays can degrade cannabinoids and terpenes.
2. Control Humidity: Excess humidity promotes mold formation, while too dry air can dry out the hash.
3. Store at Room Temperature: Ideally between 15°C and 20°C.

Many Swiss manufacturers offer their products already vacuum-packed or in airtight containers that prevent air entry. If you do not already have an airtight container, consider acquiring one to avoid any alteration of texture and aromas.

7.2 Shelf Life

Quality CBD Hash, properly stored, can be kept for several months, or even more than a year. However, over time, the terpene profile tends to erode, which can lead to a loss of aroma and possibly a slight modification of its effects. Additionally, the progressive oxidation of CBD can result in other molecules, sometimes less active in terms of sleep.

8. Frequently Asked Questions

8.1 Does CBD Hash Cause Drowsiness Upon Waking?

According to feedback from many consumers and available studies (Shannon et al., 2019), CBD is not known to cause a “hangover” effect comparable to some traditional sleeping pills. On the contrary, most users report a feeling of relaxation without pronounced sedation upon waking. However, each organism is unique, and it is possible that some individuals may experience slight residual drowsiness.

8.2 Can You Listen to Your Nighttime Playlist All Night?

Most specialists advise against leaving music on all night to allow the brain to enter deep sleep without continuous stimulation. The ideal is to start the playlist 30 minutes or 1 hour before falling asleep and plan for automatic shutdown or voluntary stopping of the music shortly after falling asleep.

8.3 Can CBD Hash Replace Insomnia Treatment?

No. CBD Hash is not an approved medication for treating insomnia or any other specific sleep disorder. It can be a complement to a healthy lifestyle and specialized medical follow-up, especially in cases of severe disorders. Caution is advised, and it is always recommended to seek the advice of a healthcare professional for any changes related to a prescribed treatment.

9. Example of a Complete “Gentle Night” Routine

To illustrate the mentioned tips, here is an example of a routine to adapt according to your needs:

1. Preparation of the Room (8:30 PM)
   Ventilate the room and control the temperature (around 18°C).
   Turn off bright lights and use dim lighting.

2. Setting Up the Playlist (9:00 PM)
   Select 30 to 45 minutes of soft music (tempo below 80 BPM).
   Set the sound volume to a moderate level.

3. CBD Hash Infusion (9:15 PM)
   Prepare a chamomile tea and add a little milk.
   Incorporate the desired amount of CBD Hash while respecting a moderate dosage.
   Let infuse for about 10 minutes.

4. Tasting and Relaxation (9:30 PM)
   Enjoy the infusion while taking deep, gentle breaths.
   Turn off or put away the phone.

5. Going to Bed and Ending the Playlist (10:00 PM)
   Slip into bed when fatigue sets in.
   Let the music stop automatically or set a timer.

10. Conclusion

Combining a “gentle night” playlist and CBD Hash can represent an interesting approach to promoting better sleep onset and overall relaxation. Through Swiss legislation, we have the opportunity to access controlled CBD-based products, as long as they comply with the legal THC limit (<1%). Scientific studies, although still developing on this subject, suggest a real potential of CBD to alleviate some sleep onset difficulties, particularly those related to anxiety.

Music, on the other hand, acts on our nervous system by modulating heart rate and promoting the release of tensions accumulated during the day. When soft music and CBD are combined in a regular sleep routine, the effects of one can enhance the other to offer a moment of well-being before bedtime.

However, it should be remembered that CBD Hash is not a miracle cure and is primarily integrated into an overall healthy lifestyle: balanced diet, gentle exercise (yoga, walking), avoiding screens before bedtime, etc. Before any regular CBD intake, especially in the case of sleep pathology or medication use, the advice of a healthcare professional is imperative.

Ultimately, a ritual combining vaporization or infusion of CBD Hash with a carefully curated music selection can offer additional comfort for approaching the night. Every detail, from CBD dosage to music choice, matters to optimize the experience. Above all, remember that the essential lies in listening to your body: gradually adjust your routine, evaluate your sensations, and evolve your practices over time. Happy exploring and sweet dreams.