According to the U.S. Department of Health and Human Services (HHS), getting enough sleep affects every area of your life. Now, while you’re fully aware of this in theory, when was the last time you focused on sleep hygiene—and why it matters to your sobriety? From helping prevent triggers from taking over to helping you feel your best every day, sleep can work wonders.
The Importance of Sleep
The Journal of Clinical Sleep Medicine indicates that “sleep is a biological necessity, and insufficient sleep and untreated sleep disorders are detrimental to health, well-being, and public safety.” We all suffer from occasional sleeplessness, but a constant sleep deficit sets off an alarm in the immune system, increasing inflammation and keeping the “fight or flight” response on high alert.
You might be familiar with how, in the past, alcohol and drugs such as cocaine interfered with your sleep patterns. Since substance use disorder and alcohol use disorder are brain diseases, sleep is a top priority to effectively manage stress, anger, and the effects of trauma. Many people in recovery struggle with insomnia, which might affect their ability to stay focused on sobriety.
10 Tips for Better Sleep
HHS notes that with proper rest:
- You can reduce stress and improve your mood.
- You’ll get sick less often.
- You have the clarity to make better decisions and avoid injuries.
- You’ll have an increased ability to urge surf through triggers and cravings.
- You’ll get along better with people.
- Your body experiences fewer aches, and you have better mobility and athletic performance.
- You’ll lower your risk for serious health conditions, such as diabetes, heart disease, and obesity.
According to the Sleep Foundation, the average healthy adult needs 7–9 hours of shut-eye each night, and if you’re over 65, roughly 7–8 hours. So how can you dedicate yourself to better sleep? Here are our top tips. Remember, the key is consistency and patience: on average, it takes about two weeks to change your approach so that you notice the positive effects.
- Maintain a consistent sleep schedule
According to Harvard University’s Division of Sleep Medicine, “Going to bed and waking up at the same time each day sets the body’s ‘internal clock’ to expect sleep at a certain time night after night.”
How to do it: Go to bed and wake up at the same time every day, even on weekends. Use an alarm or a sleep-tracking app to help maintain this schedule.
- Create a relaxing bedtime routine
This approach, when done regularly, signals your body and mind that it’s time for bed, which makes it easier to fall and stay asleep.
How to do it: Develop a wind-down routine 30-60 minutes before bed, such as reading, taking a warm bath, or practicing relaxation exercises like deep breathing or meditation.
- Make your sleep environment comfortable
Harvard notes this practice helps strengthen the mental association between your bedroom and sleep.
How to do it: Ensure your bedroom is cool, dark, well-ventilated, and quiet. Invest in a comfortable mattress and pillows. Use blackout curtains, earplugs, or white noise machines if necessary.
- Limit exposure to light before bed
Light at different times of day sets your internal clock, which in turn regulates when you feel tired or awake.
How to do it: As you approach your sleep routine, change the environment to soft, subdued lighting. Reduce exposure to bright screens—such as phones, tablets, computers, and TVs—at least an hour before bed.
- Be mindful of food and drink
Certain chemicals disrupt your sleep cycle, and eating too late affects your digestive process.
How to do it: Avoid large meals, spicy foods, and caffeine close to bedtime. Aim to finish eating at least two to three hours before bed.
- Stay active during the day
Regular movement every day helps you fall asleep faster and stay asleep easier.
How to do it: Engage in regular physical activity, such as walking, jogging, or yoga. Try to exercise earlier in the day, at least three hours before bedtime.
- Manage stress and anxiety
Establish a calming pre-sleep ritual to clear your mind, slow racing thoughts, and reduce anxiety.
How to do it: Practice stress-reducing techniques such as mindfulness, meditation, or journaling to set the tone for better rest.
- Limit naps during the day
Harvard indicates that “for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive.”
How to do it: If you need a power nap, keep it short—about 20 minutes is best—and do it early in the afternoon.
- Get plenty of natural light during the day
Sun exposure signals your body that it’s time to be awake, which helps you adjust to an earlier wake-up and sleep time.
How to do it: Spend time outside in natural sunlight during the day, especially in the morning. When inside, open curtains and blinds to let in natural light.
- Consult a healthcare professional if necessary
Sleep apnea, insomnia, and other sleep disorders are real conditions. If you’ve tried the above tips and still struggle with getting rest, consult a doctor or sleep specialist. They can help diagnose and treat underlying sleep disorders or provide additional recommendations tailored to your needs.
Discover More Solutions for Your Health at Ivory Plains
Many people who struggle with Ambien addiction, substance use disorder, and alcohol use disorder need time to adjust to better sleep hygiene. At our addiction rehabilitation program in Adair, Iowa, our board-certified professionals provide dedicated guidance and rely on various evidence-based and holistic methods to give you the right tools to build your path to wellness. Talk to our admissions team today to learn how we can help you move in that direction.
