Renaissance Ranch

5 Strategies for Better Sleep

Dec 24, 2022

Sleep is critical when it comes to your overall well-being. You cannot function well without good sleep and may struggle with mental and physical wellness. Addiction disturbs sleep in a big way. If you are battling substance abuse, you may be experiencing sleep difficulties. You can get better sleep by seeking treatment for your addiction.

Sleep and Substance Abuse

Substance abuse can have various impacts on sleep depending on what you are using. Whether a substance is a stimulant or a depressant can play a role. Your level of dependence on the substance can also impact your sleep. If you take a variety of substances, you might experience bouts of insomnia as well as periods of prolonged, low-quality rest. 

Depressant Drugs 

Within this category, you will find benzos, opioids, and alcohol. These substances slow your body’s systems and result in poor functioning of things like the respiratory system. Opioids, benzos, and alcohol disrupt sleep cycles and block access to deep sleep. These substances can prevent you from reaching REM sleep, which is what your body relies on to rejuvenate, heal, and ultimately operate. 

Stimulant Drugs

Also known as uppers, stimulant drugs are often used to combat fatigue, increase focus, and treat disorders such as attention-deficit/hyperactivity disorder (ADHD). Along with the misuse of prescription medications, cocaine and methamphetamines are two common drugs within this category that are commonly abused. 

Stimulants speed up the functioning of the central nervous system. They also interrupt proper brain function resulting in imbalanced levels of chemicals such as dopamine and melatonin. 

Better Sleep Through Treatment

If you are experiencing trouble sleeping as a result of your addiction, seeking treatment may be the answer. You will first go through detox, which will rid your body of the substances that are preventing you from getting the sleep you need. Following detox, you will enter into a treatment program designed specifically to address your needs. 

Part of this program will include strategies for improving your sleep. Sleep is necessary for healing mentally, physically, and spiritually. Thus, it is an essential part of the treatment process. 

Throughout treatment, you will learn new techniques for coping with sleep-related challenges and adopt new routines to help you succeed. Below are a few tips that can help you get better sleep in treatment and recovery.

#1. Environment for Sleep

Creating an environment for sleep encompasses several different things. Essentially, you want to create a setting that is calming, quiet, and free of distractions. For most, this involves cooler temperatures and minimal lighting. 

If you are someone who needs to fall asleep with some noise, consider listening to soft, calming music. Many fall into the habit of watching TV or scrolling on their phones before going to sleep. This is not ideal and can increase the time it takes to fall asleep and reduce sleep quality. 

#2. Healthy Diet

When you think about your diet, you might think about how it affects your weight or energy levels. What many forget to consider is how your diet can affect your sleep. If you are feeling lethargic all day as a result of a poor diet, chances are you will not be tired enough to fall asleep and stay asleep at night. 

Spending a good amount of energy throughout the day allows for rest at night. If your diet doesn’t support the energy levels needed to accomplish this, you are setting yourself up for failure when it comes to sleeping well at night. 

Good digestion is also essential for quality sleep. If your diet doesn’t promote proper digestion, this can cause disruption in sleep or discomfort that prevents you from falling asleep.

#3. Exercise

Exercising throughout the day helps you release tension and energy that will allow your body to wind down and relax at bedtime. Not to mention, exercise also improves digestion and stress levels which can leave your body and mind feeling more at ease at the end of the day. Even taking a short, 30-minute walk each day can help reduce stress and lead to better sleep. 

#4. Stress Management

Managing stress well is a skill. Prioritizing stress management is critical, especially when it comes to addiction recovery. If you are feeling stressed or tense, you are unlikely to get the sleep you need. Addressing and coping with your stress in healthy ways can help you fall asleep easier and avoid those middle-of-the-night wake-ups. 

#5. Routine

Bedtime routines are not just for children. Everyone can benefit from a routine that cues the body and mind that it is time to wind down and prepare for sleep. Your routine might involve a warm bath or shower, reading a book, or listening to music. 

Following these tips can help you achieve better sleep. The first step, however, is to seek treatment for your addiction. Through treatment, you can heal your mind, body, and spirit and achieve overall wellness through good sleep and sobriety. 

No one functions well without enough good-quality sleep. Substance abuse can create significant sleep difficulties for those affected by it. In turn, mental and physical health suffers, which can reinforce substance use. The first step to improving sleep is to seek treatment for your addiction. Renaissance Ranch will help you through the detox process and teach you skills for navigating life in recovery. One of the skills involves getting consistently good sleep. If you or someone you care about is struggling with an addiction to drugs or alcohol, we would love to hear from you. To begin your journey to healing and recovery, call Renaissance Ranch today at (801) 308-8898.