Getting enough restful sleep after you’ve undergone recovery treatment is imperative for a healthier lifestyle. Interrupted sleeping habits can occur with any type of lifestyle change, especially after undergoing treatment for a substance use disorder. The average time to get back to a normal sleeping pattern after treatment can last up to six months or longer. How can you develop healthy sleep restoration techniques after treatment?
Difficulty sleeping is a common symptom with addiction, and getting back to a normal healthy sleeping pattern after treatment is part of the recovery process. Difficulties falling asleep and/or staying asleep are considered insomnia. Usually, worry and stress are the major factors that cause sleep disruptions.
If you have recently gone through treatment for addiction and still have difficulty sleeping, you know that sleep deprivation can increase your anxiety, make you feel powerless, and disrupt your waking hours. The standards and different characteristics of sleeping habits can vary from person to person.
You have undergone an extensive amount of change from treatment, and you are realigning your body to get back into a normal rhythm. The way your body works, including your sleep pattern, alters with your lifestyle changes. Addiction changed the way your body functions, and now that you’re free from substance use, your body is changing again and getting used to being substance-free. Therefore, it is natural that your sleep gets interrupted or troubled until your body gets back onto a normal schedule. Fortunately, there is hope to improve your rest and restore your mind and body.
There are two phases of natural sleep, non-rapid eye movement (NREM) and rapid eye movement (REM). If you are a quick sleeper, you can usually fall asleep within 15 minutes. You start by entering a non-rapid eye movement phase, beginning as a light sleep then falling into a deeper sleep within that time frame. During the moments of NREM sleep, your mind slows down, and your heart rate and blood pressure slow. Occasional body movements occur, and your muscles become more relaxed.
However, after 40 to 60 minutes, the sleep shifts into the REM stage. This is the time where your muscles become immobile, and your breathing speeds up. During REM sleep, you have dreams, and your body is entirely relaxed. After the phase of REM completes, your body shifts back to the non-REM patterns. Throughout the night, you continue to cycle between the two phases.
If you have difficulty going through the different phases of sleep, your body may circulate the stress hormone, causing breaks in sleeping patterns. There is no set amount of sleep that you need, as some people can function with 7 to 8 hours of sleep while others require more. Because of your lifestyle habits, the amount of sleep you need can vary.
Some symptoms of Insomnia and difficulty sleeping include consistently waking up early or having a hard time staying asleep. When you have chronic insomnia, these symptoms can last longer than three weeks. Finding help and discovering ways to engage in sleep restoration techniques can help you get relief.
Difficulty sleeping has various causes that interrupt or shorten your sleep. Some common causes of sleep interruptions are:
If you have interrupted or shortened sleeping habits, evaluating the cause can help you find a practice or technique to restore your sleeping patterns.
Some methods you can use to restore a healthy sleeping pattern include increasing your daily amount of natural sunlight, changing your diet, or meditating. You can also create a nightly routine, as your mind thrives off of habits. These nightly routines can include reading, drinking decaffeinated herbal tea, or snuggling up with a blanket. Other options include:
The more you follow a routine before you go to bed, the more you train your mind to relax when you are preparing for sleep. However, if the steps above don’t change your sleeping habits after a few weeks of implementing them, you can always reach out to your physician for additional ideas or guidance on developing a healthier sleeping pattern. You can reach out to your long-term recovery support group to get ideas about what works for them.
At NorthStar Transitions, you learn different control strategies and relaxation techniques to reduce your stress levels and enhance your sleeping patterns. We understand that addiction can be an arduous battle, especially after treatment. There are many people here that are qualified to help you with your mental health and provide the right therapy treatments to help you engage in restful sleep restoration. The goal is to overcome any stresses or stimulations that lead to unhealthy sleeping patterns. Once you build up a natural habit, you can build a healthier sleeping pattern to help your long-term recovery. We know it takes time, compassion, and understanding to battle addiction. With our innovative and groundbreaking techniques, you can learn how to identify aspects of your life that can help you combat the struggles of addiction. If you or someone you love struggles with addiction or needs help to get more restful sleep, call NorthStar Transitions at (303) 558-6400.
