12 Sleeping Tips for Early Recovery

A common issue in the early days, weeks and even months of recovery is that of sleep. It's not entirely helpful when old timers pipe up at meetings about lack of sleep never killing everyone when we know very well that sleep deprivation is used as torture because it can cause psychotic or near psychotic breaks.

Let's keep in mind however, before we let paranoia and an over active mind get the best of us that we are not being kept awake in early sobriety and that we merely can't sleep normally.

It does get better and you will be able to sleep normally again. You've been passing out for a while. You might think it's been sleep, but don't fool yourself. And you will be able to sleep again. And sleep will do for you what it's supposed to do.     

The following checklist is used in some cases to assess a person's quality of sleep. Don't be surprised or concerned if some, most, or all apply to you.

Sleep Assessment

Have you had any of the following problems since you stopped your
alcohol and drug use?
___ Difficulty getting to sleep
___ Awakening and having difficulty getting back to sleep
___ Poor sleep environment
___ Racing thoughts that disrupt ability to sleep
___ Lack of feeling refreshed after sleep
___ Tiredness and drowsiness during the day
___ Falling asleep during the day
___ Disturbing dreams
___ Excessive hours of sleeping

To set your mind a bit at ease, here are few essential facts:

• Sleep disturbances are common in early recovery and, in the early days and weeks, are part of the post-acute withdrawal process.
• Your body must reestablish regular sleep cycles in the absence of alcohol and drugs.
• Most sleep problems in early recovery resolve themselves without medical treatment.
• Your sleep requirements may change in the transition from addiction to recovery; this adjustment period may take several weeks/months to restabilize.
• If sleep problems persist, seek medical attention.
• Avoid self-medication with prescribed and over-the-counter sleep aids unless this is supervised by a physician trained in addiction medicine.
• Dreams/nightmares involving scenes of alcohol/drug intoxication are common in early recovery. 

And as promised, the tips that could help you get some sleep:

1. Create a good sleeping environment, e.g., bed comfort, quietness,
   darkness, comfortable temperature, and ventilation
2. Consider a white noise generator if there is a problem with noise in the environment.
3. Set a consistent time period for going to bed and getting up, including on weekends
4. Avoid daytime naps
5. Eliminate or reduce caffeine intake (particularly after 3 pm)
6. Get exercise early in the day, but avoid exercise in the evening
7. Keep a sleep diary by your bed, noting sleep patterns, troublesome thoughts, dreams, etc. and discuss troublesome dreams with your counselor, sponsor or others in recovery.
8. Learn and utilized relaxation techniques, e.g., progressive relaxation, visualization, breathing exercises; use recovery prayers and self-talk (slogans) as an aid in getting to sleep.
9. Minimize activities other than sleeping in your bed, e.g., eating, working, watching television, reading, etc.
10. Avoid large, late meals; have a light snack before bedtime—some that can actually aid sleep, e.g., small turkey sandwich, warm milk, a banana, a cup of hot chamomile tea
11. Create a consistent bedtime routine and stick with it.
12. If you can’t get to sleep within 30 minutes, get out of bed and do something relaxing in low light until you feel sleepy.