Adequate amounts of good quality sleep are key to sustained recovery. Unfortunately, one of the challenges many people face early in their sobriety is insomnia. At Safe Harbor Recovery Center in Portsmouth, Virginia, we want to give you the knowledge you need to optimize your chances of getting the best possible sleep.
When you’re not getting enough sleep, or the sleep you get is not restful, you are likely to be:
- Tired during the day
- Lacking energy
- More anxious
- Irritable
- Sad
- Short-tempered
- Aggressive
- Impulsive
- Forgetful
- Unable to make good decisions
- Unable to concentrate
Some of those symptoms sound like the exact recipe for a relapse, so if you are struggling to get seven to nine hours of restful sleep, you will want to take action to address it as soon as possible.
Why You Should Prioritize Sleep
Just like you need food, water, and oxygen, you need and deserve sleep. Sleep is detrimental to:
- Social functioning
- Learning
- Focus
- Reacting appropriately
- Understanding other people
- Emotional regulation
Additionally, sleep is important for physical health since not getting adequate sleep increases your risk of developing heart or kidney disease, high blood pressure, diabetes, stroke, obesity, or suffering injuries as a result of accidents.
It also impacts your mental health since not getting enough sleep increases your risk of developing a mental health disorder, but sleep disturbances can also result from mental illnesses, including depression, PTSD, anxiety, and bipolar disorder
Since these are many of the things we need to develop new coping skills, develop a sober support system, and change how we react to difficult situations, sleep is a crucial part of maintaining sustained recovery.
Addressing Insomnia in Recovery
Sleep disturbances can plague people for weeks, months, or even years after they get sober. In order to give yourself the best chances of getting good sleep, you will want to consider talking to your medical doctor about a low dose of melatonin and discussing drugs you are using that could be contributing to sleep issues, such as:
- Blood pressure medications
- Pseudoephedrine
- Nicotine
- Caffeine
- Cold, allergy and asthma meds
Other ways to improve sleep include:
- Turning off or putting away your electronics a couple of hours before bed
- Addressing underlying diagnoses that could be contributing to sleep disturbances, such as depression, anxiety, sleep apnea, restless leg syndrome, or nightmares
- Engaging in Cognitive Behavioral Therapy (CBT) to address negative thought patterns, develop coping strategies for stress such as progressive muscle relaxation, mindful meditation, hypnosis, guided imagery, and deep breathing, and to learn about sleep restriction and practice stimulus control
Additionally, here are some more ways to improve sleep hygiene:
- Setting and sticking to a consistent schedule for going to sleep and waking up, even on weekends and holidays
- Getting some sunshine every morning to help your brain release the chemicals needed to establish a regular sleep cycle
- Keeping your evening meals and snacks light to avoid indigestion
- Reserving the bed as a place where only sleep and sex occur – not doom scrolling, binge watching your favorite show, or work
- Avoiding naps, especially later in the day
- Getting exercise each day, but doing so at least three hours before bed
- Having a bedtime routine that helps your mind to relax and prepare for sleep, such as a bath, reading a book, dimming lights, and engaging in meditation
- Avoiding caffeine, energy drinks, stimulant diet pills, and tobacco for up to 8 hours before you want to fall asleep
- Avoiding difficult discussions right before bed
- Creating a sleep sanctuary by making sure your mattress, pillows, and bedding are comfortable, keeping your room dark and cool, keeping pets out of your room at night, if they tend to wake you up, and wearing earplugs, if you’re not able to control the noise level
Finding Help In Virginia
At Safe Harbor Recovery Center, we treat a variety of substance use disorders, utilizing evidence-based, individualized care plans. We work with each client to identify their unique struggles and strengths to ensure they have the support they need to be successful in obtaining long-term recovery.