Sleep quality impacts your emotional and physical health during recovery from substance use disorder (SUD). Many people with SUD and dual diagnoses have co-occurring sleep issues caused by chronic substance abuse. According to the Medical Clinics of North America, “[S]leep dysfunction in the context of substance misuse may contribute to increased severity of substance use disorder (SUD), impaired quality of life, comorbid psychiatric complaints, suicidal behavior and psychosocial problems.” Creating a sleep schedule and maintaining good sleep hygiene can help you improve your overall health. The Guest House encourages clients and alumni to adopt healthy sleeping habits to support ongoing sobriety and positive mental health.
How Does Your Sleep Schedule Impact Your Mental Health?
Your brain’s physical ability to function plays a direct role in mood and emotion regulation. Mental health can be negatively or positively affected by sleep patterns. Most people are unaware of what it means to have good sleep hygiene. What’s more, they often don’t know the recommended amount of sleep they should get each night.
How much sleep you need changes as you age. According to the Centers for Disease Control and Prevention (CDC), “One-third of US adults report that they sleep less than the recommended amount.” In a 2021 study conducted by the CDC, “Inadequate sleep was associated with significantly increased odds of frequent mental distress.”
Some of the most common health side effects caused by lack of quality sleep include the following:
- Decreased focus
- Higher stress levels
- Weakened immune system
- Memory problems
- Emotional instability and mood swings
- Increased risk of common health issues
- Unintended weight gain
- Chronic fatigue
- Impaired judgment
Getting less sleep or poor quality sleep can worsen symptoms related to SUD and mental health disorders. Addressing sleep issues early decreases the risk of relapse and supports ongoing sobriety.
Sleep and the Brain
Your quality of sleep affects your hormone levels and other factors that impact mental health. According to the National Institute of Neurological Disorders and Stroke (NINDS), “Sleep affects almost every type of tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, mood, and disease resistance.” Research has also shown that sleep allows the brain to purge the waste byproducts of cognitive processes.
Without adequate sleep, the brain cannot function properly, leading to trickle-down side effects in every other system in the body. During sleep, your body repairs itself and processes the day’s events. Not giving your body adequate time to heal and process each day impacts overall health. Most adults need at least seven hours of quality sleep each night to function.
How to Build a Healthy Sleep Schedule
A healthy sleep schedule supports ongoing sobriety. If you feel focused and energized throughout the day, you are more likely to overcome challenges in recovery.
Some steps you can take to build a healthy work schedule include the following:
- Setting clear work, school, or social boundaries
- Creating nighttime and morning routines
- Identifying and limiting potential distractions, including television or smart devices
- Regularly exercising in the afternoon to tire your body out before bed
- Making your bedroom sleep-friendly
- Avoiding heavy meals or caffeine before bed
- Limiting naps throughout the day
- Tracking your sleep patterns to determine what may be affecting your sleep quality
Structured treatment programs can help you develop essential nighttime routines. Aftercare services assist you in maintaining those routines long-term. Therapy and support groups can provide insights and advice for overcoming challenges related to creating a healthy sleep schedule.
Maintaining a Healthy Sleep Schedule During Ongoing Recovery
Life is constantly changing and throwing new situations at you. Finding healthy ways to navigate those challenges can reduce stress and help you create healthy routines surrounding falling asleep and waking up. If you have difficulty maintaining or establishing a sleep schedule, you can work with a therapist or peers to determine what factors may be affecting your sleep quality. Getting advice from others can also give you helpful ideas for avoiding common sleep issues, including insomnia and oversleeping.
Maintaining a healthy sleep schedule provides structure, consistency, and additional accountability. If you have specific activities or routines you must complete each night to achieve quality sleep, you are less likely to deviate from these routines.
The Guest House Encourages Low-Stress Activities to Improve Sleep Quality
One of the most reliable ways to improve sleep quality is by introducing low-stress physical activities into your daily routine. Yoga, nature walks, meditation, and other activities promote relaxation, reduce stress, and tire the body out, making you more likely to fall asleep and stay asleep throughout the night. Many people who struggle with sleep disturbances experience better sleep after beginning a low-stress exercise routine in the evening or afternoon.
The Guest House offers meditation and other mindfulness practices to help alumni and current clients improve their sleep routines. Regular meditation and exercise decrease emotional and physical distress by increasing “feel good” hormones. You can work with your therapist or counselor to discover additional ways to lower your stress levels before bedtime, which facilitates better quality sleep.
Sleep impacts all aspects of your physical and emotional health. Without proper sleep, you may begin to experience negative psychological effects and may even develop co-occurring health issues. You can protect your mental health and sobriety by prioritizing self-care and getting quality sleep each night. If you are unsure how much sleep you need to stay healthy, consult a medical professional. Our addiction recovery and mental health experts can provide you with information about how to achieve the recommended amount of sleep each night. The Guest House can also connect you with resources to improve your sleep quality. To learn more about our alumni services, call our office today at (855) 483-7800.