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What is Cannabis?

Cannabis (also known as marijuana, weed, pot, or dope) is a dry, shredded green/brown mix of flowers, stems, seeds, and leaves from the Cannabis sativa, Cannabis indica, or Cannabis ruderalis plant. Cannabis is made up of more than 100 components, which are known as cannabinoids. The two main components in cannabis are tetrahydrocannabinol (THC) which is the psychoactive, mind-altering component and cannabidiol (CBD) which is not impairing.

Cannabis Effects

Cannabis does include some positive benefits like relaxation, pain management, and relief for anxiety or depression, but it can also lead to negative outcomes and problems if used in unhealthy ways. Frequent use can lead to lower academic success, more relationship problems, and poorer mental and physical heath. If you choose to use cannabis, make sure to practice safer habits and make informed decisions about your use to reduce the risk of developing long-term negative effects.

Cannabis Policy

Even though cannabis is legal in Virginia for those 21 years and older, it does not mean that it is 100% risk free and may still cause some harm. The use, possession, and cultivation of cannabis is still illegal at the federal level. Since �鶹��ý is a federally funded university, it remains illegal for all individuals regardless of age to use, possess, sell, give, or distribute cannabis. Violations are subject to sanctions according to Old Dominion's Code of Student Conduct.

Cannabis Harm Reduction Strategies

If you choose to use, follow these tips to reduce the risk for harm:

• Use in moderation- Try to use lower amounts, use occasionally, and have more days that are cannabis-free. Daily use can increase mental and physical health issues.
• Don't hold your breath- Cannabis smoke contains many of the same toxins as tobacco smoke which when exposed to your lungs can cause harm. If you choose to smoke, don't hold the smoke in your lungs for a long time to reduce exposure.
• Wait it out- Smoking or vaping cannabis will result in almost immediate effects. However, edible effects can take 30 minutes to 2 hours to be felt. Wait for the effects to be felt before deciding to consume more cannabis.
• Start low, go slow- If you are a new user, choose to use lower THC products and slowly increase the potency levels. Remember that it is easier to develop tolerance to cannabis as you increase THC potency and frequency of use.
• Plan a safe ride- It is not safe to drive while high. Wait 4-6 hours if smoking cannabis and 6-8 hours if ingesting before getting behind the wheel. In some cases, it you may need to wait longer than these recommended times. Always plan a ride with a sober drive or use a ride service.
• Don't mix substances- Using cannabis with other drugs like alcohol, tobacco, or prescription drugs can lead to unpredictable health outcomes. Play it safe by sticking to one substance at a time.
• Know the source- If you are purchasing cannabis, make sure to purchase from trusted and legal sources. This will reduce the risk of consuming cannabis that may be laced with other drugs.
• Know your limits- Know when it is time to cut back or stop. Practice saying "no." Keep track of your tolerance and take t-breaks often to lower your tolerance and reduce your risk for addiction. Use the T-Break Guide to help take a !

Getting Assistance

If you or a friend are concerned about your cannabis use and would like assistance in taking a t-break, contact the Health Educator Steven Gunzelman at sgunzelm@odu.edu to set up a time to meet.

• �鶹��ý Alcohol and Drug Policy
• Academic Student Success
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University Amnesty Policy

The University has a policy of giving amnesty from policy violations involving underage drinking or drug use at the time of help-seeking for students who actively seek medical help for themselves or others, or for students who provide help‐seeking assistance to victims. (learn more)

Get Help

Want to know more about how to help yourself or a friend? Contact our ATOD Health Educator at healthpromotion@odu.edu.

• Be consistent: wake up within an hour of the normal wake-up time every day. Also be consistent at bedtime.
• Go to bed when sleepy. You could toss and turn and may more attention to the clock if you are not tired. That makes it harder or the body to go to sleep and stay asleep.
• Complete a relaxing activity. If you cannot sleep within 15-20 minutes, do something relaxing that does not involve electronics, return to bed when tired and sleepy. Repeat if you cannot fall asleep.
• Skip naps or keep them short. Naps over an hour tend to decrease the amount of sleepiness you have during the day which could make it harder to fall asleep at night. Also nap earlier in the afternoon, not closer to bedtime.
• Eat a small snack. If you are a little hungry, try a light carbohydrate snack, such as a cookie, with milk. You do not want to eat a lot since it can cause you to wake up and go to the bathroom.
• Try reducing your exposure to bright lights. Close the blinds and turn off the lights. The light helps stop the flow of melatonin, a hormone that helps you fall and stay asleep. Without bright light, the flow of melatonin can continue.
• Limit alcohol before bedtime. Do not drink alcohol later than 2 hours before bedtime. It may feel like alcohol would relax you and fall asleep; it can lead to restless and non-restorative sleep, since you are more prone to waking up as it wears off.
• Limit caffeine. Do not consume it after 4pm, or within 6 hours prior to bedtime. It is classified as a stimulant, no matter if the person report not feeling its effects. It can interfere with your natural sleep cycle.
• Nicotine is another stimulant you need to avoid before going to bed since you are more physically stimulated.
• Bedtime ritual. Turn down the lights and make sure your bed is comfortable. Minimize the noise, you can use earplugs. Uncomfortable sleeping environments can make it harder to fall asleep. Try to establish the same routine for every night. It will prepare your body and mind for bedtime.
• Limit activities. Do not read, watch tv, talk on the phone, fight, etc. in your bed. Limit those activities to outside of your bed.
• Journal. Write out any to-do lists, or thoughts you are having before bed. These things may be the items that keep you up worrying late at night, such as final exams, fears, worries.

Slumber, No Sleep

In celebration of National Sleep Day, "Slumber, No Sleep" is an event to help you learn the benefits of a good night's sleep for both physical and mental health. Come in your favorite pajamas!