Creating a Healthy Sleep Routine in Recovery

How to Get into a Sleep Routine in Early Recovery

Sleep problems are not unusual for people in early recovery. Insomnia especially is common for people going through withdrawal during a medical detox as their body tries to adjust to no longer having the substances it has become dependent on in its system. While getting a good night’s rest can be troublesome for people in recovery, it is not impossible. One of the best ways to do so is to start building a good bedtime routine. These tips on how to create a healthy sleep routine in recovery could help you finally find peaceful sleep.

Set a Schedule

One of the most important parts of creating a healthy sleep routine in addiction recovery is following a good sleep schedule. You should try to go to bed and wake up around the same time every day even when you do not have work. Keeping a regular sleep schedule helps your body learn when it is time for bed and should make it easier to fall asleep.

Jot Down Your Worries

Everyone gets stressed out or anxious sometimes, but if you underwent mental health treatment during rehab, you may struggle with these problems more than the average person. These worries can literally keep you up at night, so one way to combat them is to write down these anxiety, stressors, and fears before bed. Every day take a few minutes to jot down these thoughts so that you can get them out of your head. Dinnertime is a good time to do this because it gives you enough time before bed to separate these thoughts from your mind.

Wind Down

Part of creating a healthy sleep routine in recovery is creating a good pre-sleep routine as well. An hour or so before you plan to go to sleep, you should start trying to get ready for bed. This wind-down time may include taking a warm bath, meditating, having decaffeinated tea, reading outside of bed, light stretching, listening to relaxing music, or practicing substance abuse therapies you learned during treatment. Avoid heavy screen time, a lot of movement, or snacking right before bed.  Try to be consistent as well. Doing the same activity every night before you go to sleep can help your body recognize that bedtime is approaching and help you fall asleep faster.

Keep a Dream Journal

Relapse dreams are common for people in recovery. Instead of letting these dreams continue to haunt you, always write down your dreams in a dream journal right after they occur. When you write them down as well as your feelings surrounding them, you can better work through these emotions and possibly avoid more dreams like them in the future. These dreams may also be worth discussing in your recovery meetings to see how others are coping.

Be Patient

Sleep problems are common in early recovery as your body is trying to create a new sleep routine without the presence of drugs or alcohol. Especially if you used to rely on these substances to help you fall asleep, this adjustment can take time. Alcohol specifically can interfere with normal sleep patterns, so if you once struggled with alcoholism, it may take longer to get better sleep. Be patient with your body and do not give up on these techniques just because they do not work immediately.

Talk to a Doctor

While everyone has trouble with sleep sometimes, some people’s problems can be more severe. Creating a healthy sleep routine in recovery is much harder if you suffer from a sleep disorder. If weeks after getting sober you are still experiencing serious and consistent sleep disturbances, it may be time to talk to a doctor. They will be able to give you better insight into your problem and might have a solution.