Sleep Hygiene Tips for Recovering Addicts: How to Enhance Sleep Quality Without Medication

Sleep quality is one of the pillars of ultimate health. But with technology, anxiety, and stressful lives, sleeping has become increasingly hard for many adults. This can feel even more difficult for those who are in recovery. That’s because many adults now use medication to help ease anxiety and induce sleepiness. But for a recovering addict, this is not a path many want to risk.

 

However, there are many different hygiene tips that recovering addicts can use to enhance their sleep quality and improve their lives. Let’s explore them. 

Maintain a Sleep Schedule

One of the most important factors is establishing consistency and a routine. Our body responds well to routines. By setting our bedtime at 10 PM every night, eventually, our internal clock will regulate and signal to us that it is time to go to bed. 

 

This helps avoid any anxiety that comes from getting into bed and feeling anything but tired. Anxiety can start to creep in about not feeling sleepy and worried about a lack of sleep. 

Limit Blue Light Exposure

Bluelight that comes from screened devices, our TVs, and sometimes the light around us can keep us awake. The blue light activates parts of our brain that keep us awake. Primarily it is responsible for the suppression of melatonin. Melatonin is the natural hormone our body produces to help us not only fall asleep but stay asleep. 

 

Blue light greatly affects our circadian rhythm. It signals to our body that we should be awake and “doing things” rather than winding down. 

Using Aids

There are a lot of different aids that can help someone fall asleep that are natural. Warm baths are a popular approach. Recently, weighted pillows have become popular. One of the types of pillows often used is a chest-supporting weighted pillow. This provides a variety of benefits. 

 

The feeling of being physically bonded to something can provide safety. There is also a physical benefit of gentle pressure on the body to calm breathing and relieve physical pain or pressure the body may be experiencing. 

Avoid Triggers

Many different triggers, in general, can keep one awake. Blue light is one of them. Having said that, certain TV shows, movies, books, or more may stimulate the brain. Recovering addicts may have specific triggers that may make them feel they are a danger to their own recovery. 

 

At night, we are alone with our thoughts, and too much dialogue can create a cycle of anxiety. Finding ways to calm triggers, such as avoiding them or finding filler, is key. Soothing sleep stories or white noise is a great way of handling this. 

Prepare a Calming Environment 

Having white noise machines is one part of creating a calming and soothing environment. The bedroom or where you sleep should be designated for sleeping only. It’s easy to confuse our bodies with staying awake when we watch TV from bed or eat from bed. If the bed is calming and dedicated to sleep, our body will register it as that. 

 

For some, total darkness is what our body needs to stay asleep. Others may find this frightening and enjoy nightlights. Whatever soothes you to provide a safe space that you enjoy going to sleep in is what you should prioritize. 

Keep It Personal

Keeping it personal can mean so many different things. While general advice is great to find commonality, only personal things can motivate an individual. For recovering addicts, personal motivation, such as family and friends, can be extremely comforting. 

 

Whether it’s having pictures of them close by or physically keeping your loved ones close by it’s an option is a great idea. Your place of sleep should be safe and feel like it’s your space made for you. 

Finding a Routine That Works For You

When it comes to sleep hygiene for a recovering addict, there is no perfect solution. Often it is not a linear progress, especially for those who may struggle with sleeping and anxiety in the first place. There are two important things to keep in mind when it comes to establishing a sleep routine. 

 

You must be able to give it some time to see if new additions work. This requires patience. You must also be willing to change after a certain period when what you are doing is not working. It may take a little bit of time to find the right balance. But when you do find the right routine, it will all click.