Sleep is vital to your life in recovery, especially while you are overcoming the habitual intake of substances.
According to the American Psychiatric Association, 33 percent of people have trouble sleeping and those who are in recovery are five times more likely to suffer from insomnia than the general population.
Even though you are sober, the deprivation of the substances you were dependent or addicted to can still bring on post-acute-withdrawal syndrome (PAWS), a stage of withdrawal that can last up to two years.
While going through the initial withdrawal, you exhibited mainly physical symptoms, but PAWS also displays psychologically.
It can appear immediately after detox and it can last weeks, months, or years. Its effects depend on a person’s age, weight, height, the amount of substance use, and overall health.
- Emotional outbursts
- Strange dreams or nightmares
- Low energy
- Short-term memory loss
- Making decisions and problem solving
- Difficulty managing stress
In some cases, people struggling with insomnia and PAWS will relapse because they feel they can’t handle the symptoms of the syndrome. However, there are natural remedies to help you such as melatonin, which you can get at a natural health store.
Beat PAWS, Get Better Sleep
Recent studies show that playing music while you sleep allows your body to become more relaxed and increases your quality of sleep because your body can reach REM sleep.
Get Massage Therapy
Massage therapy during recovery will help decrease your anxiety, which assists with boosting your body’s serotonin levels, allowing you to sleep more soundly.
Acupuncture encourages your nerves and muscles to become in sync with your nervous system. It regulates the cortisol hormone imbalance in your body and successfully boosts your quality of sleep.
Cognitive Behavioral Therapy (CBT)
CBT is a goal-oriented, two-pronged approach that deals with mental and physical barriers associated with insomnia. The therapy concentrates on refocusing how your brain perceives thoughts, emotions, and essentially sleep. It can identify the elements that impact sleep, allowing your behaviours to change.
Quit Caffeine and Don’t Have Anything to Drink Before Bed
We know that you’ve given up a lot for your recovery, but your caffeine intake can be directly linked to your sleeping issues. If you can’t quit it altogether, limit how much you have, and don’t consume any after a certain time every day.
You should avoid drinking any liquids before bed because it’ll decrease the number of times you’ll have to go to the bathroom throughout the night.
Set a regular routine
Preparing a sleep schedule enhances the quality of your sleep because it regulates your body for when it needs to be up, asleep, and resting. Consider taking a hot bath with oils, lighting candles, reading, or writing in a journal before you go to sleep. Make sure to go to bed and wake around the same time every day, including weekends.
Make Your Room A Sleep Paradise
Make your bedroom sleep-ready. You know what helps you sleep best, so set your room up that way. Don’t clutter your bed with clothes, books, or other objects. Instead, make sure you have it set with everything you need for the most comfortable sleep.
These tips should help you sleep better in recovery, reduce stress, gain a routine, and help you feel good. If you think you are experiencing PAWS or feel you may relapse, call us today.