4 Ways to Conquer Insomnia in Recovery

In early recovery, your body goes through significant changes. As drugs and alcohol leave your system, your body undergoes the strenuous process of repairing and restoring itself. A common symptom associated with this process is insomnia. Those who are in early recovery are five times more likely to develop insomnia compared to the rest of the population.

While insomnia is common in recovery, not addressing the issue can create serious problems. Not only does insomnia cause health problems, but it also makes you more vulnerable to relapse. The following are four ways you can conquer insomnia in your recovery.

Prep for Sleep Throughout the Day

The first and arguably most important way to conquer insomnia in recovery is to prep for sleep throughout the day. There are simple things throughout the day you can do to get your body and mind in the proper state to get a good night’s rest. One major way to prep for sleep during the day is to cease drinking caffeinated beverages like coffee or soda by mid-day. If you need a beverage fix in your afternoon and evening, try drinking tea, sparkling water or other non-caffeinated beverages.

It is also important not to perform any strenuous workouts later in the evening before bed. Exercises that are heavy on the cardio raise body temperature and create a stimulant effect on the body which can disrupt your sleep patterns. If possible, get your workout in the morning or during your lunch break.

Create a Solid Sleep Schedule

Another important way to conquer insomnia in early recovery is to create a solid sleep schedule. When you establish a consistent time to go to bed and wake up, you synchronize your body clock to the point where you get into a rhythm of getting the rest you need every night. There is no right or wrong time to go to bed and get up—pick times that work the best for you.

As a rule of thumb, you will need to change the time you go to bed if you find yourself awake for 20 minutes or so after your scheduled time. If this occurs, make subtle changes until you find the time that works for you. This will involve some trial-and-error so don’t be discouraged.

Utilize Relaxation Techniques

During drug treatment, you learned relaxation techniques such as focused breathing, simple yoga poses, and mindful meditation. Using relaxation techniques in an excellent way to calm the body and mind and set the stage for a good night’s sleep. These techniques are relatively easy to master and only take 15 to 20 minutes of practice daily. Because it takes so little time to reap maximum benefit, you can perform these relaxation techniques in the morning, during your lunch break and right before bed.

Set Up Your Sleep Space

A very important way to conquer insomnia in recovery is to set up your sleeping space so it is conducive to a restful night of sleep. First and foremost, power down your smartphones, iPads and other electronic devices. They overstimulate the brain and can disrupt your sleep. Read a book or magazine instead. Secondly, your room needs to be in the right temperature range. The ideal temperature for a good night’s sleep is between 60 and 67 degrees.

You also want to consider adding mood lighting to increase the tranquility. Replace the light bulbs in your lamps and overhead lights with those that emit a softer glow or maybe emit a light pink color. Additionally, think about getting a set of blackout curtains for your bedroom. The addition of a fan or white noise generator can help quiet the mind.

Take Your Sleep Seriously

Getting a good night’s sleep seems so simple, but it has significant impacts on your body and mind if you fail to get the sleep you need. In recovery, being sluggish taxes your mind and body and makes you more vulnerable to the dangers of relapse. The tips above are simple and effective ways to get the sleep you need.

These tips are merely a starting point. Explore other methods, and if they work by all means incorporate them into your sleep routine.