The Importance of Sleep in Addiction Recovery: How to Establish Good Sleep Hygiene

Woman sleeping.

It is no secret that sleep is essential to our overall health and well-being. But what many people don’t realize is how important sleep is in addiction recovery. In fact, a good night’s sleep can be the key to success in your recovery. Sleep hygiene is all about putting yourself in the best position to sleep well each and every night. This blog post will discuss the importance of sleep for those in recovery and provide tips to establish good sleep hygiene skills.

One of the main benefits of good sleep hygiene is that it can help improve your mood.

A lack of good sleep can lead to irritability, frustration, and even depression. By establishing good sleep hygiene habits, you can ensure that you get the rest you need to stay positive and productive throughout your recovery process.

Another benefit of good sleep hygiene is that it can help reduce anxiety.

People with anxiety often turn to drugs or alcohol in an attempt to self-medicate. Good sleep hygiene habits will allow you to relax more easily so that when you do experience stressors, they are less likely to lead your recovery off track.

Good sleep hygiene also helps you get the right amount of rest each night.

Many people who struggle with addiction have trouble sleeping or staying asleep because they do not get enough hours of uninterrupted rest on a regular basis. With good sleep hygiene habits in place, however, it is possible for an individual to get the recommended seven to eight hours of sleep each night. 

Everyone has a slightly different sleep need, and occasionally we may even have a good night’s sleep. But not everyone can sleep well every night – some people have chronic problems with falling or staying asleep. In those cases, professional help can be very useful because it allows you to assess your pattern of restless nights and work out how to improve them.

Before you consult a professional sleep adviser, you can try these things: first, think through how and where you might be able to improve your chances of getting a better night’s sleep every night. Second, look back over the past month to see if there was a pattern to your disturbed nights. Finally, you should make sure that your bed and bedroom are set up to give you a good chance of sleeping well.

Here’s how to get started:

  • Go dark at bedtime. Exposure to light – particularly blue-spectrum light – at night tells your brain that it’s daytime. When this happens, melatonin production is inhibited, and you can’t fall asleep as quickly. 
  • Minimize noise. Noise during sleep can cause stress, and it can disturb your sleep cycle and lead to mental fatigue the next day. Traffic noise, loud neighbors, or barking dogs are common causes of lost Zzzzs. If you absolutely cannot eliminate noisy disturbances in your bedroom, try using earplugs, a fan, or a white noise machine.
  • Relax at bedtime. Spend some time unwinding before you hit the sack. Warm milk, meditation, or reading may work for some people. If you find yourself constantly stressing over impending tasks, keep a notepad by your bed and make a to-do list for the next day before you turn off the lights.
  • Avoid caffeine. It’s tempting to grab an energy drink or cup of coffee when you can’t sleep, but caffeine and other stimulants make it harder to fall asleep in the long run. Keep in mind that caffeine is also found in chocolate, soda, and some medications.
  • Exercise earlier in the day. Exercising at night may rev your body up too much for sleep, so stick with morning or afternoon workouts.
  • Create a sleep-friendly environment. Keep the temperature in your bedroom comfortable, between 65 and 72 degrees Fahrenheit. 

If you are struggling with addiction, it is essential to get the rest you need to recover successfully. By implementing good sleep hygiene habits into your daily routine, you can ensure that you get the rest you need to stay positive and productive throughout your recovery process. So take the time to develop good sleep hygiene habits today, and enjoy all these benefits tomorrow!

 

 

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