15 Jun 4 Tips for Better Sleep
A common problem during addiction recovery (and even long after) is sleep. Drug abuse has a major impact on our sleep patterns, and sometimes people even rely on dangerous substances in order to relax enough to sleep. So, it makes sense that sleep would be interrupted during addiction recovery.
However, this can also be a danger to your sobriety. Lack of sleep majorly impedes our stress resistance, health, and wellbeing. It can lower our self-discipline and cause conflict in our relationships with loved ones.
So, here are some tips to help you safeguard your recovery with regular, restorative sleep:
Leave Distractions Out of Your Room
Many of us do a lot of things in our room. It houses all of our clothes and accessories. It works as an at-home office sometimes. And of course, there’s the television that we have strategically positioned so that we can watch from the comfort of our bed. However, all of these distractions can interrupt sleep. Instead, your room should be a place only for sleep.
Part of eliminating distractions to your sleep might be getting rid of any electronics that are in there, including your smartphone. Lights and sounds can interrupt your sleep, and so can notifications that keep you emailing late into the night. In fact, most experts recommend that you avoid any screen time for up to two hours before going to bed. If you rely on your smartphone as an alarm, consider investing in an old-fashioned alarm clock instead.
Set a Regular Schedule
This is one of the most basic and helpful tips when it comes to beating insomnia. Set a regular time that you wake up, and a regular time when you sleep. Don’t veer too far from this schedule, even during the weekend or a vacation. We know that this can be especially difficult if you have an unconventional work schedule, but do your best to keep it consistent.
Your regular sleep schedule is more than your wake-up and go-to-sleep time. It also includes a routine as you get ready for bed. Certain actions and stimuli can help your body realize that it’s time to sleep, from brushing your teeth to the smell from a certain lotion.
One study of individuals who had struggled with lifelong insomnia found that regular exercise was as effective at reducing insomnia as most medications. Wow! However, it’s important to note that it took a while for exercise to have the desired effect–between 3 and 6 weeks for most people. The exercise doesn’t have to be intensive; simply walking for 30 minutes a day can make a difference.
Create the Right Environment
There are a few things that most people need in order to achieve the best sleep: quiet, dark, and comfort. So, if you’re in a noisy area, consider getting a white noise machine. If streetlights stream into your window at night, get blackout curtains. Keep your room cooler at night than during the day. Wear loose pajamas. Invest in things that will make your room and bed a haven of sleep and peace.