Reestablishing a Normal Sleep Schedule after Getting Sober
When your addiction was in control, you were probably used to drinking or doing so many drugs that you just passed out at night.
Or, you’d do enough drugs to get drowsy enough to nod off to sleep. But now that you’re sober after completing detox or other levels of addiction treatment, you’re struggling to sleep. We’ve all been there, but a restful night isn’t as far off as you’d think. We’re sharing our favorite tips for sleeping sober after overcoming addiction.
What to Do if You Can’t Sleep Without Alcohol or Drugs
Many people struggle with sleeping sober, such as facing insomnia or disturbed sleep during alcohol withdrawal. The sleep difficulties can extend beyond detox, with many sober people wondering how they’ll get into a healthy sleeping pattern now that drugs or alcohol are out of the picture. Follow these tips to overcome poor sleep after giving up alcohol or drugs:
- Avoid caffeine after 1pm. Many people in recovery try to avoid caffeine altogether, but if you do drink soda, make sure to lay off the caffeinated drinks after 1pm. This is because the energizing components of soda, tea, or other beverages can keep you awake long past the intended timeframe.
- Set up a nighttime routine and stick to it. A nighttime routine can help your body realize it’s time to slow down and get ready to rest. Your routine may include reading your favorite book, meditation, or other relaxing activities. It’s best to set up a sober sleep routine that doesn’t involve TVs, phones, or other electronic screens.
- Keep the TV and phone out of your bedroom. Your TV, phone, and other electronic devices emit lights in shades that aren’t conducive to sleep. Your bedroom should be a safe haven of sleep and distraction-free.
- Keep up with exercise. Exercise can help burn off excess energy, allowing you to get to sleep without alcohol. Whether you workout in the morning or in the evening is up to you, but a workout routine can help keep your sleep in check.
- Wake up at the same time every day. Another great tip for sleeping sober is to wake up at the same time every day, even on weekends. This gets your body in the routine of a regular sleep wake cycle, which should make getting to sleep and waking up much easier.
At Banyan Treatment Centers Boca Raton, we’re committed to helping our patients get sober, happy, and healthy. The idea that you need some type of medication to get to sleep is one of the many myths about drug addiction that we aim to dispel. If you’re struggling with poor sleep after giving up alcohol or drugs, we recommend employing the above suggestions.