12 Tips On Sleep In Early Recovery
Can’t sleep? Odds are, you’re not alone. Sleeping problems are very common in the early days, weeks and even months of recovery due to the post-acute withdrawal process. Your body must reestablish regular sleep cycles in the absence of alcohol and drugs. Most of these problems usually resolve themselves without medical treatment, but here are 12 tips help the process along.
12 Sleeping Tips For Early Recovery
Create a good sleeping environment, e.g., bed comfort, quietness, darkness, comfortable temperature, and ventilation.
Consider a white noise generator if there is a problem with noise in the environment.
Set a consistent time period for going to bed and getting up, including weekends.
Avoid daytime naps.
Eliminate or reduce caffeine intake (particularly after 3 pm).
Get exercise early in the day, but avoid exercise in the evening.
Keep a journal by your bed, noting patterns, troublesome thoughts, dreams, etc. Discuss troublesome dreams with your counselor, sponsor or others in recovery.
Learn and utilized relaxation techniques, e.g., progressive relaxation, visualization, breathing exercises; use recovery prayers and self-talk (slogans) to help you fall asleep.
Minimize activities other than sleeping in your bed, e.g., eating, working, watching television, reading, etc.
Avoid large, late meals. Instead, have a light snack before bedtime. A small turkey sandwich, warm milk, a banana, a cup of hot chamomile tea often cause drowsiness.
Create a consistent bedtime routine and stick with it.
If you can’t fall asleep within 30 minutes, get out of bed and do something relaxing in low light until you feel sleepy.
Your sleep requirements may change in the transition from addiction to recovery; this adjustment period may take several weeks/months to re-stabilize. Avoid self-medication with prescribed and over-the-counter sleep aids unless this is supervised by a physician trained in addiction medicine.
It’s also important to note that dreams and nightmares involving scenes of alcohol and/or drug intoxication are common in early recovery. When possible, have your addiction professionals monitor your sleep issues during this time. These patterns can indicate an early recovery adjustment or offer clues to vulnerability for relapse.
If Sleep Problems Persist
Talk to your doctor about any of the following problems since you stopped your alcohol and drug use:
Difficulty falling asleep
Awakening and having difficulty getting back to sleep
Poor sleep environment
Racing thoughts that disrupt ability to sleep
Lack of feeling refreshed after sleep
Tiredness and drowsiness during the day
Falling asleep during the day
Disturbing dreams
Excessive hours of sleeping
Content originally published by William White. Note: Content may be edited for style and length.
The post 12 Tips On Sleep In Early Recovery appeared first on Reach Out Recovery.
