Substance abuse takes a significant toll on your body and mind. In addition to throwing off your appetite and leading you to experience nutritional deficiencies, it also impacts your sleep patterns. The importance of sleep in addiction recovery is often overlooked, but it can make a noticeable difference in the outcome of treatment.

It’s common for people beginning their recovery journeys to experience sleep problems. Finding ways of improving the rest you get can help your body and mind begin to heal more rapidly. But how can you help yourself? Learn more about this issue and the strategies you can employ to combat it.

Why You Can Experience Poor Sleep During Recovery and Why That Matters

When you develop a substance use disorder, most of your body’s normal functions stop working as they’re naturally meant to. Some substances can affect how you go through your sleep stages, not giving you enough time for non-rapid-eye-movement sleep.^[1] That’s your deepest sleep. Many substances also impact REM sleep.

These disruptions in your sleeping patterns arise from an imbalance of chemicals in the brain. During the recovery process, your sleep issues can continue to worsen since your body will be struggling to adjust to functioning without the addictive substance.

The consequences of sleep deprivation can be a concern during both an active addiction and the recovery period. Often, people struggling with issues like insomnia might turn back to using their substance of choice to be free of the stress that sleep deprivation causes. It’s a particular worry for people recovering from alcohol addiction.^[2]

Sleep disorders can lead to mental health concerns like depression and anxiety in people in recovery. These also increase the chance of relapsing.

Benefits of Quality Sleep During Recovery

Even if you’re spending a lot of time sleeping as you recover from substance abuse, you may not be getting the kind of quality sleep that your body needs. Sleep helps to heal the body and mind, beginning with cognitive function.

Sleep deprivation affects several brain areas involved in cognitive functioning, including the temporal lobe. The temporal lobe processes language, which means sleep issues can lead to slurred speech. Other affected areas of the brain can cause memory issues and impaired decision-making skills.^[3]

People who get enough quality sleep tend to have better concentration and problem-solving abilities.^[4] This means being able to make better decisions and not acting impulsively. Getting enough sleep also helps to reduce anxiety and stress, common triggers for people with substance use disorders.

When you don’t get enough sleep, your body produces more cortisol, the stress hormone, and could lead to a relapse. Quality sleep helps to reduce this hormone. Sleep can also assist with emotional regulation, which can be a severe issue for people dealing with addiction. It helps minimize poor decision-making.

Strategies to Help You Get Better Sleep During Addiction Recovery

Finding ways to improve your sleep is crucial to obtaining long-term sobriety. Here are some of the top tips to make this process easier.

Establish a Bedtime Routine

You need to replace bad sleep habits with positive ones and ensure that your sleep schedule is back on track. That can mean:

Waking up and going to bed at the same time each day
Creating a peaceful sleep environment
Reading or doing something calm before bedtime

You should also avoid using electronic devices. They emit light that suppresses melatonin, making it more difficult to turn off your brain as you get ready to sleep.^[5] Good sleep hygiene can train your body to return to its natural sleeping routine.

Re-Establish Your Circadian Rhythms

Addiction and the recovery process can all impact your body’s natural sleep cycle. You can counteract this by spending time outside getting a bit of sunlight each day. Make sure to do this earlier in the day, and avoid staring directly at the sun.

Avoid Exercising Close to Bedtime

Exercise is important during recovery, but engaging in it too close to bedtime can give you a surge of energy you don’t want at that moment. With that in mind, try to work out earlier in the day.

Destress

It can also help to perform some breathing and relaxation exercises right before bed. These will assist you in signaling to your brain that it’s time to unwind and rest.

Sleep in Addiction Recovery: Helping People Heal

If you’re getting ready to enter treatment for any kind of substance use disorder, sleep quality can make a difference. At Ocean Hills Recovery, we offer a number of treatment programs to help you through the process. Contact us to speak with one of our experts about our treatment options.

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7996967/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2936493/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10155483/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3980112/

[5] https://www.aaas.org/taxonomy/term/9/study-light-backlit-electronics-suppresses-melatonin-release

About the author:

Robert Leigh

As CEO of Ocean Hills Recovery, Robert Leigh brings forth an immense passion for helping those suffering create change in their lives. With years of experience in the addiction treatment industry, Robert’s active role at Ocean Hills helps integrate his philosophy that addiction and recovery is a personalized journey, and addiction treatment should echo the same mission. Robert’s innovation in the addiction treatment industry has involved integrating exceptional and effective treatment to those that walk into the doors of Ocean Hills, creating a truly unique and individualized treatment program – ensuring that individuals have the foundation and tools they need to live successful lives long after treatment has been completed.

Frequently Asked Questions

How long does drug and alcohol rehab last?

The length of your stay at drug and alcohol rehab will vary for each person attending rehab and from treatment center to treatment center. Most inpatient programs are at least 30 days long; however, some programs may incorporate a shorter inpatient stay with a more extended outpatient stay. The best rehab centers will provide a more custom treatment plan for each person that takes into account the individual’s needs before determining the length of treatment. Ocean Hills Recovery offers a variety of options for addiction treatment. A typical stay at our inpatient drug and alcohol rehab programs last between 30 to 45 days.

Do I need inpatient or outpatient treatment?

Outpatient is an excellent option for people who are unable to take time away from work or their families while receiving addiction treatment. Inpatient treatment is an excellent option for people who can be away from their work or families for at least several weeks for treatment. We recommend that you contact a reliable treatment center, like Ocean Hills Recovery, for a complete assessment before you decide whether inpatient or outpatient treatment for addiction is best for you.

Should I get addiction treatment locally or away?

The answer to whether you should go away or stay local for addiction treatment is very individual. Many people need to get away from their everyday life for them to fully submerge themselves in their addiction recovery process. For these individuals, going to an out of state treatment center is the best option to be able to commit fully and concentrate on their recovery. For others, this is not an option because of work or family obligations.

What do I do if I don’t have insurance for drug rehab?

There are options for drug rehab, even if you don’t have insurance. When you decide to get help, the best thing to do is to find a treatment philosophy that you believe may help and contact them for assistance. Rehab professionals can help you determine if you have insurance coverage for addiction treatment, and what options are best for you. Many drug rehabs accept insurance but also have private pay, or financing options available. Contact our rehab admissions specialist today, and we can help you navigate insurance questions, payment options, and treatment plans.

How to find a drug and alcohol rehabilitation center?

The Substance Abuse and Mental Health Services Administration website is a great place to start when you are looking for a drug and alcohol rehabilitation center. We recommend that you make a list of a few different centers to contact and speak with them to get a feel for their programs, therapies, and staff and find the center that you feel most comfortable with. Have a list of questions that you can ask each center to help you through the process. One of the most important questions to ask is if the rehab holds accreditation by CARF. Having a state license is no longer enough to ensure that a rehab center is reputable. If the rehab holds CARF accreditation, they have had to meet a more strict set of guidelines and procedures.

Do I need detox before addiction treatment?

Many people require detox to help manage withdrawal from alcohol and other drugs. There are several factors that we take into consideration to determine if you will need detox before addiction treatment. Our admissions professionals work with each person to obtain a thorough history of substance use and other medical conditions to help make the appropriate recommendations for care. You must give accurate information so that we can keep you as comfortable as possible if you are experiencing withdrawal symptoms. However, detox is only the first step in addiction recovery. For long-lasting addiction recovery, a person must deal with the underlying issues that lead to substance use in the first place. Contact us today for a confidential assessment.

The Importance of Sleep in Addiction Recovery