As many of us work through the often challenging gauntlet of addiction recovery, sleep often takes a backseat. Our focus is squarely fixed on detoxification, therapy, and adopting healthier habits. However, sleep plays a crucial role in the recovery process, providing a foundation for physical, mental, and emotional healing.
In addition to other strategies, adequate and restful sleep can be a powerful ally in overcoming addiction. In this blog post, I will explore the significance of sleep in addiction recovery and provide actionable tips to promote quality sleep for enhanced well-being.
One of the first things I noticed after I drastically cut my alcohol intake was an overall improvement in both the quality and quantity of my sleep. Within a few weeks of quitting pot, I was once again enjoying vivid dreams. Today I am better rested and happier as a result and I believe this new mindset contributes powerfully to my sober lifestyle. So how can you sleep better to aid your recovery?
The Link Between Sleep and Addiction
Sleep and addiction are intricately connected. Substance abuse disrupts the natural sleep-wake cycle, leading to a range of sleep disturbances. Irregular sleep patterns, insomnia, fragmented sleep, and daytime sleepiness are common among individuals struggling with addiction.
Like me, you might have been ‘drag assing’ (a technical term) through life, hungover and half asleep most of the time. There were some mornings where no amount of coffee could wake me up. Exhaustion and sour mood often compelled me to drink and smoke pot as soon as ‘beer o’clock’ rolled around. It was the only way I could make myself feel better a lot of the time.
As you might imagine, sleep disorders can exacerbate addiction-related issues, triggering cravings, impairing cognitive function, and causing mood swings. These states of mind can hinder the recovery process and perpetuate the cycle of addiction. In some cases, relapses are possible.
Sleep and Physical Healing
As many of us already know, sleep is a crucial time for the body to repair and restore itself. During deep sleep, the body releases growth hormone, which aids in tissue repair and muscle growth. Substance abuse often damages the body, both internally and externally and can interfere with the body’s natural healing process.
This means MORE damage and LESS healing. And that’s a really bad combo!
By getting sufficient sleep, individuals in recovery allow their bodies to heal more efficiently. Improved sleep quality can contribute to faster physical healing, reduced inflammation, enhanced immune function, and increased energy levels, all of which are vital for sustainable recovery.
I like to say that a healthy body equals a healthy mind. If your physical body is being damaged (and this includes your brain), and is not healing properly, the long term impacts can be devastating.
Sleep and Emotional Well-being
Addiction recovery involves addressing not only physical but also emotional aspects of healing. Sleep plays a significant role in regulating emotions and stabilizing mood. Sleep deprivation can contribute to heightened anxiety, depression, irritability, and impulsivity.
Not to mention the resultant lack of motivation, energy, and drive. When you get less done, you probably feel more stressed as the pile of ‘shit to do’ continues to grow unabated. Lower productivity may lead to feelings of inadequacy. When lower productivity spills over into your work/job, it could result in degraded relations with your boss and co-workers. All of this negatively impacts your emotional wellbeing.
Conversely, quality sleep helps regulate emotional responses, promotes emotional resilience, and enhances overall well-being. By prioritizing sleep, individuals in recovery can cultivate emotional stability and improve their ability to cope with cravings and triggers. Plus, when you feel better, you are less likely to practice self sabotaging behaviors or administer self medication.
Cognitive Restoration through Sleep
The cognitive impairments resulting from substance abuse can persist during the recovery process, hindering clarity of thought, decision-making, and memory. Let’s face it, addiction rewires the brain, so us addicts are working through both mental and physical symptoms. We, therefore, need to actively and intentionally restore our mental health.
Sleep is a fundamental component of this restoration. It facilitates memory consolidation, enhances concentration, and promotes mental clarity. By adopting healthy sleep habits, you can optimize your brain’s restorative processes and improve brain function. This enables you to better engage in therapy, make informed choices, and build a fulfilling life in recovery.
Plus, you may find yourself to be less impetuous (have more self control) as a result. You may experience higher levels of engagement with your mindfulness. When you think better you perform better across the board. And better decisions made consistently over time have a way of adding up to wonderfully positive outcomes!
Strategies To Improve Sleep in Addiction Recovery
In sobriety, sleep should be recognized as a vital pillar of your healing process. Prioritizing sleep promotes physical restoration and emotional stability, a healthy body and a healthy mind. Here are some helpful suggestions you can use to create a restorative sleeping environment and promote better sleep habits:
a) Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock, promoting better sleep quality. My daily routine has become the cornerstone of my success.
b) Create a Sleep-Friendly Environment: Ensure your sleep environment is quiet, dark, and comfortable. Use earplugs, eye masks, or white noise machines, if necessary.
c) Practice Relaxation Techniques: Engage in relaxation exercises like deep breathing, meditation, or gentle stretching before bed to calm the mind and prepare the body for sleep. As I’ve written a lot in this blog, meditation has absolutely changed my life!
d) Limit Stimulants: Avoid caffeine, nicotine, and other stimulants close to bedtime, as they can interfere with sleep onset and quality. Better sleep means a drastic reduction in my coffee consumption. I went from a pot of coffee a day to 2-3 cups.
e) Develop a Bedtime Routine: Establish a relaxing routine before bed to signal to your body that it’s time to wind down. This could include reading, taking a warm bath, or listening to soothing music. Reading is my go to activity before bed.
f) Exercise Regularly: Engaging in regular physical activity during the day promotes better sleep quality at night. I now walk 4-5 miles a day. It’s been a gamechanger! However, avoid vigorous exercise close to bedtime, as it can be stimulating.
g) Seek Professional Help: If sleep disturbances persist, consult a healthcare professional or addiction specialist who can provide personalized guidance and support. Never be afraid to ask for help!
