Rest, Recovery, and How Sleep Sustains Sobriety

Rest, Recovery, and How Sleep Sustains Sobriety

 It probably comes as no surprise that people in the early stages of drug and alcohol recovery experience insomnia more often than the general public. Unfortunately, there is a reciprocal relationship between poor sleep and emotional regulation, which makes relapse a frightening possibility. However, there are ways to get the sleep your body needs and the rest your mind deserves without resorting to sleeping pills and risking your sobriety. Here are a few tips.

 Make Changes at Home

 Getting the sleep you need means putting together a recipe for your own personal slumber success. Your first ingredient is your environment. It almost always helps to switch things around in the bedroom. This might mean anything from lowering the temperature to adding light-blocking curtains or moving the bed away from the window to avoid outside noise. A few small changes can make your room feel more relaxed.

 Get a New Mattress

 Small changes are a great way to get started, but you may have to pull out the proverbial big guns. In this case, that involves purchasing a new mattress. If you have back or neck pain, this should be your first step. However, keep in mind while shopping that a softer surface can help if you have upper back or shoulder pain. You’ll want to stick to something a little firmer if issues arise in your lower back. My Slumber Yard also suggests medium to medium-firm models if you tend to toss and turn throughout the night.

 Go Au Naturale

 If you tend to sleep hot, sleep naked. Hitting the bed in the buff has a long list of benefits including stress reduction. But more than this, removing excess layers of clothing can help you fall asleep faster and wake up more refreshed. This is an especially helpful suggestion if your home tends to stay warmer at night because the human body sleeps better when it’s cooler. Ideally, the room temp should hover somewhere around 65 degrees but not more than 75 degrees or lower than 54 degrees. Much warmer or cooler than these numbers and your body may not produce enough melatonin to properly transition out of a wakeful state.

 Oil Up

 Essential oils get a lot of attention, and for good reasons. Aromatherapy is an excellent supplement to your nighttime routine. Things like lavender, chamomile, and valerian oil can be used safely and effectively to take your mind off your worries so your body can focus on sleep. Incidentally, teas brewed of these herbs are also thought to bring on healthy sleep habits.

 Change Your Bad Habits

 As a recovering addict, you’ve almost certainly made a dramatic change in your lifestyle. But, if you’re still having trouble getting to sleep, there’s more work to be done. Start by eating right and exercising; each of these is proven to promote restful downtime. If stress keeps your eyes wide open, you can try things like muscle relaxation and guided imagery. Further, take a look at your schedule, if you tend to read the news on your phone or watch television, tune into the early evening news. You can also switch your shower time to night instead of morning, which is a great way to use the healing power of heat to soothe your mind, body, and soul.

 No matter how far along in your recovery you are, getting better sleep will only help you on this difficult journey. Don’t get discouraged if you’re in the throes of sleep deprivation. Remember, it takes time for your body to fully adjust to living a chemical-free life.

*** Written for Meridian Counseling by Adam Book. Adam is the founder of addictionhub.com.