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Identifying Healthy Patterns with Practical Sleeping Habits

If you have a substance use disorder (SUD), it can be common to experience disruptions in your sleep patterns. Even after seeking treatment, you may experience poor sleeping habits due to long-term substance use. Although, there are effective things that you can do to improve the duration and quality of your sleep.

Sleep and Recovery

Sleep in recovery is very important. If you do not get good rest, it can contribute to low mood, irritability, and even relapse. Sleep patterns are frequently affected by substance use, and it is important to support your body as you recover and find new routines to help you sleep and stay healthy.

How Substances Affect Sleep Patterns

Long-term substance use can cause your sleep to suffer. When you sleep, you go through “Sleep Stages.” Substance use changes how your sleep stage functions leading to daytime exhaustion.

Substances can cause:

  • Inadequate amount of sleep time
  • The inability to get relaxed long enough to fall asleep
  • Less time in the state of restful sleep

Common substances that affect sleep include:

  • Illegal drugs
  • Alcohol
  • Marijuana
  • Some antidepressants
  • Caffeine
  • Blood pressure medications
  • Allergy and asthma medications

How to Accomplish Quality Sleep

There are therapies and non-addictive medications that can help you sleep well during recovery. Having a healthy sleep “routine” is the first step, but it is important to know how to accomplish this and what help is available to you.

Here is a list of techniques you can use to cultivate better sleep:

  • Go to bed and wake up at the same time
  • Keep your sleep place sacred and use it for only sleep
  • Eat well and regularly
  • Stop eating 2-3 hours prior to sleeping
  • Get regular exercise, even if you just walk every day
  • Do not watch devices such as tablets or cell phones in bed
  • Create a relaxing routine for yourself
  • Try melatonin supplements

Implementing a healthy sleeping pattern takes planning and persistence. It can take some time if you have a history of substance use, even if you are in recovery. At The Guest House, we understand that quality sleep is imperative to maintaining overall physical and mental health. Our regimented programs are designed to give you structure that will help you embark on a path to lasting recovery. If you or a loved one needs help, get help today. Learn more about our programs and reach out to The Guest House today at (855) 483-7800.