Individuals recovering from substance abuse disorder are five times as likely to suffer from insomnia during the early stages of their recovery. Usually, the first couple of weeks of recovery is when individuals go through withdrawal phases as their bodies detox from drugs. During this time, individuals are less likely to receive adequate sleep at night, which could result in a bad mood, impulsive actions, and poor emotional regulation. Not receiving enough rest during recovery can be counterproductive and cause sufferers to relapse or make other poor choices. There are a few lifestyle changes individuals can make to assist them with insomnia during their recovery process.
Tips to Help Decrease Insomnia
A great tip to help rid of insomnia is creating and committing to a sleeping schedule every night. When individuals go to bed at the same time every night and wake up at the same time every day, their bodies’ internal clocks become programmed over time, which helps them eventually receive a full night’s rest on a consistent basis.
As the evening winds down, another great tip for helping with insomnia is to establish a relaxing routine before bed. For some people, that’s reading a book, listening to calm music, or even doing breathing exercises. It’s important for individuals to refrain from watching television or using any electronics before bedtime because the blue light that’s emitted from electronic screens blocks the release of melatonin, which is a sleep hormone. As these devices trigger the brain to stay awake, they break one’s sleeping schedule, which ends up negatively affecting the body and brain for the remainder of the day.
Individuals should also be mindful of the food and drinks they consume throughout the day as some of them may be preventing them from receiving a full night’s rest. For example, consuming caffeine or nicotine right before bed is counterproductive. If individuals decide to smoke or drink caffeine, they should do so at least four to six hours before going to sleep. The same goes for consuming foods high in sugar and refined fats, they should be avoided close to nighttime. Going to sleep hungry is also not beneficial as it may interrupt one’s ability to sleep comfortably throughout the night. Lastly, it’s important not to drink too much liquid right before bed as it will surely wake individuals up out of their sleep to use the bathroom.
Exercising daily is another effective way to promote a healthy sleeping pattern because it helps regulate circadian rhythms and increase relaxation. Even if individuals only exercise for 15 to 30 minutes every day, they will see improvement over time.
These are a few lifestyle changes that individuals suffering from insomnia can incorporate to increase their ability to sleep at night. Medical professionals and other specialists at alternative treatment centers and rehabilitation centers will be able to provide further assistance for those in need.
Alternative Treatment Centers in Tennessee
At Discovery Place, we offer alternative treatment options for individuals suffering from substance abuse disorder. Some of our alternative treatment programs include a 30 Day Residential Alternative Addiction Recovery Program and a Long-Term Alternative Addiction Recovery Program. If you would like to set up a free consultation for additional information, call us today at (800) 725-0922.