Addiction recovery requires a comprehensive approach to achieving long term success. A solid recovery plan consists of many parts that encompass aspects of both your physical and mental health. When working in harmony, you have the confidence and strength to move forward in your sobriety.
However, when a part of that “recovery machine” is not functioning properly, over time it can make you more vulnerable to cravings, thoughts of using, and eventually relapse. Experiencing insomnia in addiction recovery can be one of your most formidable obstacles, as it plays a foundational role in your overall health.
Getting a restful sleep in important for your continued sobriety. Getting a good night’s rest recharges your mind and body, and you are able to tackle the stresses of daily life. When you don’t sleep well, you lose focus and clarity, and your mind can start being filled with thoughts of using substances. While it is normal to experience a sleepless night or two, experiencing chronic insomnia is a red flag for your recovery—and your health.
The following are a few tips that will help you conquer insomnia in your recovery. These ideas are just a start; feel free to explore options that work best for you.
Tips For Avoiding Insomnia in Addiction Recovery
Prepare for Sleep Throughout Your Day
In order to reduce insomnia in addiction recovery, you need to prepare for your night’s sleep throughout the day. First and foremost, avoid caffeine after the middle of the afternoon. If you are able to, avoid taking a daytime nap. Engaging in physical activity for at least 30 minutes daily will also help you get a restful sleep. If you do exercise, avoid doing so before bedtime. It is also helpful to have a daily diet which is rich in B-vitamins and magnesium.
Create a Sleep Schedule and Stick to It
Creating a consistent sleep schedule is another way to beat insomnia. You need to decide on a time to go to sleep and a time to wake up every day. Finding these optimal times will be a process of trial and error. Be patient as you are fine-tuning your schedule. If you find yourself awake after your scheduled sleep time, read a book or engage in relaxation techniques until you fall asleep.
Create the Proper Environment
In order to sleep well every day, you need to create a sleep environment that is conducive to quality sleep. To start, remove or turn off cellphones and other electronic devices. Replace bedroom lighting with bulbs that emit a gentler glow. Adding blackout curtains or sleeping with eye blinds or masks may also help. Additionally, consider sleeping with a fan or other similar white noise machine.
Incorporate Relaxation Techniques
Conquering insomnia in addiction recovery requires that you are relaxed and calm when you go to bed. To help you achieve that goal, practice relaxation techniques such as mindful meditation and yoga. Basic yoga and meditation techniques are relatively easy to master and practice, and can be done in as little as 15 minutes before bed. It is also helpful to find time in your day to unplug and find a quiet space to practice relaxation.
The goal of lifelong recovery takes dedication, hard work, and a comprehensive recovery plan. If you are looking for a drug treatment facility that will give you the tools and support to succeed, NuView Treatment Center offers comprehensive treatment that helps improve both mental and physical health. Our dedication treatment staff will work with you in creating a recovery plan that is created with your unique needs in mind.