Sleep is essential for your ongoing recovery from a substance use disorder, but there is a good chance you are not getting enough restful sleep.
Take a moment to think back to when you were a kid. How did you feel about going to bed each night?
Odds are that at least some of the time, you were none too happy about the arrival of bedtime. That might have been especially true in the summertime when the sun is still up fairly late in the evening—maybe even past your bedtime.
Back then, you might have developed a few ways to put off going to bed. You might have perfected your ability to whine in such a way that your folks would give in. You might have asked for one more game or to be allowed to watch one more show. You might have asked for a snack or a glass of water or an extra story. You might have peppered your parents with questions in an effort to keep them talking instead of tucking you in. You might have “lost” your favorite stuffed animal or taken a particular interest in the family pet or melted down and thrown a fit.
In order to combat these strategies, your parents may have developed a routine for you to follow in the run-up to bedtime. That routine might have gone like this:
- Put on your PJs an hour before bed
- Have a snack half an hour before bed
- Brush your teeth 15 minutes before bed
- Get in your bed and hear a story or a song before lights out
- Say goodnight, snuggle your stuffed friend, and drift off to sleep
Now, you probably did not think of your childhood bedtime routine as a series of bullet points. Nevertheless, a regular routine likely helped you get to bed on time so you could get the rest you needed.
That same idea works for adults, too. It can be an effective way to make sure you are getting the rest you need—something that is important for everyone and particularly important if you are in recovery from a substance use disorder.
Develop Your Own Sleep Routine
Far too many people are taking a haphazard approach to getting sleep. They stay up doomscrolling or bingeing a show or what have you. And then when they do go to bed, they may toss and turn, replaying events from the day or even from long ago in their past.
Maybe you do something similar each night. If so, you are likely putting your recovery at risk because you are not getting the rest you need to maintain good physical and mental health.
A bedtime routine can help you put aside habits that are keeping you up too late—and that routine can look a lot like your childhood routine. You can start by setting a bedtime (and a waking time) and stick to it—even on weekends. Then, in the runup to that bedtime, establish a restful routine:
- Power down your screens an hour before bedtime
- If you want a snack, have it about the same time (make good choices)
- Spend some time on activities that help you relax—bathing, journaling, meditating, stretching, reading, listening to soft music, or whatever you find eases you toward sleep
- Make sure your sleeping space is cool, dark, quiet, and uncluttered (comfortable PJs and quality sheets, blankets, and pillows—and a good mattress—also help)
- If you find yourself unable to drift off, try white noise or sleep stories or gentle music
- If you still can’t sleep, return to one of your restful pre-bed activities until you feel sleepy (but stay off your phone)
You might find it difficult to get into the flow of a new sleep routine at first. That is perfectly okay. Working toward better sleep is an excellent goal, and it is understandable if it takes time to develop good habits around sleep. But when you do, you will find that you are better rested, healthier, and more secure in your recovery.
You Can Rest Assured That We Can Help
Getting quality sleep might be the least of your concerns while you are struggling with drugs or alcohol. A substance use disorder can undermine every aspect of your life, including your physical health, your mental well-being, your relationships, your financial situation, and more. Sleep deprivation can certainly be part of the mix—especially if you are using stimulants—but when you are struggling, it is just one problem among many.
Fortunately, effective help is available. At French Creek Recovery Center, located in Meadville, Pennsylvania, we provide personalized treatment for substance use disorders and co-occurring mental health disorders. Our detox and rehabilitation programs allow you to get free from drugs or alcohol and prepare yourself for a return to your daily life. Our commitment to a continuum of care ensures you continue to receive support and resources as your recovery journey gets underway.
Do not sleep on the opportunity to make a transformational change in your life. At French Creek Recovery Center, we can help you leave drugs or alcohol behind.