What should I do if I'm having trouble sleeping in recovery?

Question

Deeper Global · Accepted Answer

Sleep problems are extremely common in early recovery and can persist for several months as your brain and body adjust to functioning without substances. Poor sleep can increase cravings, affect mood, and make recovery more challenging, so addressing sleep issues is important for your overall wellbeing.

Understand that sleep disturbances in recovery are normal and temporary. Substances often disrupt natural sleep patterns, and it takes time for your brain to reestablish healthy sleep cycles. Most people see significant improvement in sleep quality within 3-6 months of recovery.

Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve sleep quality over time. Create a relaxing bedtime routine that signals to your body that it's time to sleep.

Make your sleep environment as conducive to rest as possible. Keep your bedroom cool, dark, and quiet. Consider blackout curtains, a white noise machine, or earplugs if needed. Remove electronic devices from your bedroom or use blue light filters in the evening.

Avoid caffeine, especially in the afternoon and evening, as it can interfere with sleep even hours after consumption. Also avoid large meals, excessive fluids, and vigorous exercise close to bedtime, as these can disrupt sleep.

Practice relaxation techniques before bed. This might include deep breathing exercises, progressive muscle relaxation, meditation, or gentle stretching. These activities can help calm your mind and prepare your body for sleep.

If you're experiencing nightmares or vivid dreams, which are common in early recovery, try keeping a dream journal and discussing these experiences with your therapist or counselor. Sometimes processing the content of disturbing dreams can help reduce their frequency and intensity.

Consider talking to your doctor if sleep problems persist or are severe. There are non-addictive sleep aids and other medical interventions that can help improve sleep quality without risking your recovery.

Remember that good sleep is crucial for recovery, so don't hesitate to seek help if sleep problems are significantly impacting your daily functioning or recovery progress.