It’s important to create a space for sleeping that you want to go to. Your bedroom can and should be your sanctuary. A few simple things like making your bed and decluttering in the bedroom can make all the difference in you wanting to go to bed at night. When you reduce physical clutter, you also reduce mental clutter.
Be intentional about your sleep routine. It does take time to settle down enough that you can be content at bedtime. If you find that watching TV until late hasn’t worked, you might want to try other things. Take a bath, read a book, or drink some tea while stargazing. Try to do things that relax you and make you feel at peace.
The more you meditate, the more you’ll find you can negate all the mental chatter. Part of the reason you can’t sleep is that you can’t shut off your mind. When you train yourself to be mindful, you can stop falling into the chatter and create peace inside of yourself. Meditation not only clears you of all the thoughts that can cause negative effects, but it can also allow you to tap into the divine part of yourself. That powerful part of you that was able to stop drinking in the first place.
Before going to bed, do a few things that are special for you. This is going to get the mind to see a connection with pleasant things and bedtime. Right now, you may have a fear of going to bed because it’s meant sleepless nights in the past. This is going to cause you to feel stress, which in turn makes it harder to sleep. So make bedtime something really wonderful for yourself. This will alleviate stress and give you time to spoil yourself.
By creating a time you go to bed and wake up, your body will get used to the process. As time goes on, your body will be accustomed to going to bed at the time you have set.
You want to make sure you don’t take naps throughout the day. When you nap, you’re not getting into the full resting state that sleep gives you. Napping will make it much more challenging to get a good night’s sleep.
Don’t ingest anything that could give you energy in the evening. This could be anything from sugar to caffeinated drinks like coffee, soft drinks, or tea. You should also avoid nicotine. A study published in Psychology, Health & Medicine found that most smokers lose a minute of sleep for every cigarette they smoke.
You’ll likely begin this process in a rehab program. How it works is you’ll tense your muscles and then relax them. This helps to release any stress in the body so you can properly rest. This is something you may want to make part of your bedtime routine.
Biofeedback, which is something you will take part in during your time in rehab, is helpful for those having sleep issues. You begin to become aware of how your body responds to stress, which allows you to control those stress factors.
Through therapy, you can experience an improvement in your emotional state. Often, the reason you started drinking in the first place is to numb something painful in your life. When you stop drinking, you’re not only dealing with withdrawal symptoms but also the underlying reasons for why you started drinking in the first place. One of the things that makes an addiction recovery program so effective are the services they provide, which includes CBT. Through CBT, a therapist will help you address your dysfunctional behaviors. As you work through these issues, your mind will be more at peace.
Raising your endorphin levels through exercise is going to help you recover from addiction. Many of the symptoms you suffer from will be reduced and even alleviated. You get rid of stress and tire the body out. This is going to make it easier to fall asleep at night.
This type of therapy entails that you sleep for just a few hours, limiting your sleep intentionally. You can gradually increase your sleep slowly until you’re able to get the amount of sleep you want. They may do this during a program to help you get sleep in recovery.
There are a variety of medications that can help you sleep. Benzodiazepines, in particular, are often administered. The problem is they are quite addictive. If you’re in recovery, this can put you at risk of a new addition to your medication. A healthcare provider would have to decide that the medication is more beneficial than it is a risk. If you were to go this route, you would want to ensure that you’re in close contact with your physician to avoid becoming dependent on the medication.
It’s important to get outside and expose yourself to natural light. There have been many studies that discuss how different types of light affect your mind. One of the tell tale signs you’re not getting outside enough and spending too much time on the computer is lack of sleep. Get yourself outside and take in that natural, bright light. On the flipside, reduce the amount of time you’re on electronic devices. This helps you get a better sleep at night.