Taking Care of Yourself in the First Weeks of Sobriety Part 3

Part 3: Supporting Our Recovery with Proper Sleep 

Sleep – Substance use can have significant impacts on our sleep cycle and sleep experience.   When we use substances, sometimes we do not sleep for long periods.  Or maybe, rather than sleeping, we are passing out.  Passing out and sleeping are not the same experience.    Some substances change the order, timing and length of our progression through sleep cycle. In addition to the direct effect of the substances, we are often under a great deal of stress when we are using and in early recovery.  Stress impacts sleep quality.   Sleep is critical for our brain and body to function effectively.    Substance use and stress are very draining for our systems.  We need adequate rest to offset those impacts, and sleep is critical for adequate rest. 

Remember You Are Not Alone – Be aware that sleep is one of the most commonly impacted areas for people in early sobriety. Sometimes our sleep is impacted for months after we discontinue use.  Your body and brain are resetting and healing.  That can take time and sleep disruption passes for most people.  If you still are not sleeping well after two months sober or you are sleeping too poorly to function well, consult a doctor. 

Be Cautious with Sleep Aids – Many prescription sleep aids are habit forming. If you take prescription sleep medication, make sure your doctor is informed about your substance use history.   Over-the-counter medications and supplements can be helpful for some people.  Consider consulting with a doctor or counselor before using these aids to sleep.  Never use medication intended for a purpose in addition to sleep, just to sleep.  For example, “nighttime” cold medications can have habit-forming ingredients.  With any prescription, supplement or over-the counter medication, follow all instructions.  Don’t take more than recommended.   Don’t take these medications and supplements for longer than recommended.  Generally, these aids are not intended for use every night or for use regularly longer than two weeks.  If you still can’t sleep, it may be an indication of an issue that requires medical advice. 

Dreams and Nightmares – Again, you are not alone if you notice more dreaming or experience nightmares. Many people experience more active dreaming in early recovery.  Using dreams are also common.  For most people, dreams get less intrusive with longer sobriety.   If the dreams do not pass after a couple of months or are significantly impacting your ability to function, consider speaking with a medical professional like a medical doctor, a psychiatrist or a psychologist. Vivid scary dreams and nightmares can be associated with medical conditions like sleep apnea, adverse reactions to medications, or post-traumatic stress disorder, anxiety disorders and depressive disorders. 

Sleep Hygiene Routine – Most people can improve the quality of their sleep by creating a sleep hygiene routine. Here are some tips: 

Establish a sleep schedule – Go to bed and get up at consistent times. 

Allow Adequate Time – Create and preserve a nine-hour block for sleep. Some people need a little more and some people need a little less. Protect this time from distractions and other priorities. 

Reduce or manage caffeine Intake – Don’t use caffeine for 6 hours prior to sleep. Allow caffeine to process out of your system prior to your bedtime. 

Eat Less Right Before Sleep – Some food in your system may help you sleep. If you eat a lot of food or certain types of food in the hours before you sleep, you may notice your sleep is affected.  Some people will notice dreams get more vivid.  Other people might notice that falling asleep or staying asleep is harder. Consider smaller portions with good nutritional value if you need to eat before you sleep. 

Get comfortable – Get your bed and bedroom as comfortable and comforting as possible. Pay attention to noise and light.  Think about earplugs or soothing noise, if sound keeps you up.  Wear a sleep mask or put up light blocking shades if light bothers you. Pick colors and fabrics that are comforting.  Replace your bed if you need to and can afford to address it.  Remember you spend a lot of your life sleeping, so investing in comfort is important. 

Don’t Toss and Turn – If you’re not falling asleep within a half an hour, get up and do something simple and relaxing. When you feel drowsy, return to your bed. 

Avoid screens – Screens emit light that can interfere with sleep. Also, we are often stimulated by what we are doing with screens.  Turn them off the hour before your scheduled sleep time. 

Follow a routine – Develop a routine for the hour before your scheduled sleep time. The routine should move you towards sleep and be low impact.  Follow the same habit for undressing, pajamas, skin and dental care, etc.  This can start a habit for your brain and body to prepare for sleep.