During active substance use disorder (SUD), people generally fail to care for themselves or be aware of proper nutrition and rest. Sleep problems are widespread in the general population but even more so for people in recovery.
Sleep disturbances frequently occur in early recovery but can last for years afterward. Sleep problems can also factor in a relapse, so it is essential to find ways to deal with sleep issues and work hard to develop good sleep hygiene.
The same is true of nutrition. Substances affect health and a person’s ability to get nutrients necessary for good health. It is important to understand nutrition in order to stay healthy. There are six groups of nutrients we get from our food that are essential to good health, divided into micronutrients and macronutrients.
Sleep Help
There are steps you can take to promote a great night’s sleep. Good sleep is important for your health and to avoid relapse. If you are struggling to sleep, you can try the following:
- Go to bed at the same time every night and get up at the same time every morning, even on weekends
- Spend time outdoors in sunlight to help your body know when to sleep and when to be awake
- Exercise
- Avoid sleeping during the day
- If you need to nap, only take short power naps and do not nap after 5:00 PM
- Don’t eat close to your bedtime
- Avoid caffeine late in the day
- Have a sleep routine that includes relaxing activities before bed (read a book, take a bath, do yoga or meditate)
- Keep your bedroom cool and dark
- If you can’t sleep, get up and do something in a different room until you feel sleepy
Nutrition
Nutrition and understanding what your body needs to function are vital to good health and success in recovery because substance abuse takes a toll on the body. Your body needs 13 vitamins to be healthy; some are fat-soluble, and some are water-soluble. Your body also needs minerals; both major and trace minerals are essential for good health.
Maintaining a balanced diet can be challenging, but it is an important effort to make. The following foods support good health during recovery:
- Poultry and Fish
- Bananas
- Blueberries
- Yogurt
- Vegetables
- Whole grains
A good nutrition plan can help you heal faster and promote overall good health. Consult a nutritionist to understand how to eat well and get help to develop a good meal plan that is balanced and satisfying.
Having a well-balanced diet and sleeping well are important factors in your mental health and will substantially improve your physical health as well. Good nutrition and sleep are the foundation for your health. In addition, good nutrition and sleep can help you maintain sobriety and avoid relapse. The Guest House can help you achieve your goals and teach you how to be balanced, healthy, and strong. Call today to work with our mental health professionals and get on the road to health. Call (855) 483-7800.