A good night sleep may be an overwhelming challenge while recovering from addiction. The withdrawal and the changes undertaken by your body can prevent you from getting proper rest. The inability to sleep may lead to so much stress that a person could quickly fall into relapse. That’s why quality repose is vital during recovery, while insomnia is the worst enemy.
Sleep has a crucial role on our mental, emotional, psychological and physical strength. Medical studies have shown that even one night of sleep loss leads to a decreased ability to make competent decisions. A good rest helps reduce stress levels. Our nerves and muscles repair during sleep, while deprivation causes irritability, anxiety and mental exhaustion.
Sleep Is Vital In The Recovery Process
However, sleep does so much more than that. While we rest, the brain sorts and files all the data received during the day to help us process it efficiently. The brain is responsible for regulating our hormones and enzymes levels – an action that also happens during sleep. To make a long story short: rest enables your mind to work for you, not against you.
As much as sleep is an issue for those fighting addiction, I know many stories of people in recovery fighting insomnia. Even if those people don’t relapse, sleep deprivation has other ugly consequences, such as depression (even suicidal attempts), obesity, heart conditions, memory loss, risky behavior, changing moods or premature aging, just to name a few.
Several studies claim that there are specific reasons for which individuals in withdrawal or early recovery experience insomnia or troubled sleep. One of those indicated reasons is the that during active addiction proper nutrition is a lacking factor and nutrient deficiency almost always develops. The addictive substances in the body also prevent you from getting an adequate repose.
Thus, it is beyond evident that the last thing you want to happen to you during recovery is being sleep deprived. The great news is that you can battle insomnia. Let me underline a few actions you can take, which are entirely within your control:
Improve Your Nutrition
Adopt a protein-rich diet to take in as many vitamins and minerals as possible. Some experts prescribe amino-acid therapy (also known as the neurotransmitter restoration therapy), but personally, I believe in good “old-fashioned” healthy food.
Set A “Before-Sleep” Routine
This action is probably even more accessible than changing your diet. Create a “getting-ready-for-bed” routine and stick to it night after night. It can include a few minutes of meditation, breathing techniques or anything that helps you unwind.
Avoid Stimulating Or Hijacking Factors
Specialists call it “sleep hygiene.” This refers to respecting a few do’s and don’ts during the day, such as exercising regularly (a few hours before bedtime) and getting adequate exposure to natural light; limiting daytime naps and avoiding caffeine and nicotine especially before going to bed.
Create A Pleasant Sleeping Environment
I can’t underscore enough the importance of an enjoyable, charming bedroom when it comes to getting a good night sleep! Make sure you have a comfortable bed, even if that means you must go to stores and try mattress after mattress until you find the perfect one for you. The same goes for the pillows, covers, and sheets. Don’t be afraid to choose colorful items if they make you feel happy and relaxed.
Control Your Bedroom
The temperature in your bedroom should be around 60-67 degrees Fahrenheit if you hope to enjoy a good rest. Turn off all artificial lights and blue screens; block street noise with a white noise application, listen to soft music, and clear your mind once you’re lying down. Let sleep be your healer as well!