Sleep is important for everyone, but it holds even greater significance for those going through drug detox in Prescott. However, as much as your mind and body needs the rest, this can be difficult to achieve in the early stages of recovery. Insomnia is a common withdrawal symptom, and it can persist for weeks, months or even years. Without adequate sleep, you can develop anxiety, poor concentration, low enthusiasm, irritability, and of course, tiredness.
Let’s learn more about why sleep is particularly important for people navigating the path of addiction recovery, along with tips for dealing with insomnia during detox.
The Impact of Substance Abuse on Sleep
Substance use disrupts the natural sleep cycle, leading to problems such as insomnia, disturbed sleep patterns and poor sleep quality. Alcohol, opioids and stimulants, among other substances, can significantly alter the architecture of sleep, affecting the duration and quality of both Rapid Eye Movement (REM) and non-REM sleep. This disruption contributes to a cycle of dependence, as you may continue using substances in an attempt to self-medicate for sleep issues, exacerbating the problem.
Restoration and Healing
During recovery, the body undergoes significant healing processes, requiring adequate rest to support physical repair. Sleep enhances the immune system, supports cardiac health and reduces stress, which are all critical when recovering from substance use.
The restoration of normal sleep patterns also aids in the healing of organs and systems affected by addiction, including the brain, liver and cardiovascular system. Proper sleep provides the physiological foundation necessary for recovery, facilitating the body’s natural healing processes.
Emotional and Psychological Wellbeing
Sleep has a profound impact on mental health. Chronic sleep deprivation is closely linked to increased vulnerability to anxiety, depression and mood swings—all of which can pose significant challenges when you’re navigating recovery.
Adequate rest helps to regulate mood, improve cognitive function and enhance emotional stability, making it easier to manage stress, resist cravings and maintain a positive outlook. By improving sleep, you can also enhance your resilience against the emotional and psychological challenges associated with overcoming addiction.
Cognitive Function and Decision Making
Addiction recovery demands clear thinking, problem-solving skills and effective decision-making—all of which are compromised by poor sleep. Sleep is crucial for cognitive processes such as memory consolidation, attention and executive function.
By ensuring sufficient rest, you can improve your cognitive capacity, which is essential for participating in therapy, making healthy choices and rebuilding your life. Improved cognitive function also enhances your ability to cope with the triggers and stressors that could potentially lead to relapse.
Tips for Dealing with Insomnia in Detox and Recovery
It takes time to develop healthy sleep habits, so be patient with yourself during this transitional period. With good coping and healthy habits, insomnia usually diminishes over time. If you find yourself still struggling, be sure to discuss this with your doctors or recovery team, as they can help you find solutions that will work.
Here are some of the best ways to manage insomnia:
Commit to a regular sleep cycle.
When working to improve sleep, one of the most important factors is consistency. You want to “show” your body when it’s time to wind down and sleep, and when it’s time to be awake. Create a structured sleep schedule that accommodates your lifestyle. It should include the times you go to bed and the times you wake up—and they should be consistent, even on weekends. Your body’s internal clock will learn to recognize your sleep schedule, improving sleep quality.
Establish a relaxing bedtime routine
People who engage in substance use don’t typically have a healthy bedtime routine that they follow. They usually “crash” or pass out when they’re tired enough. Now that you’ve done drug detox in Prescott, you’ll want to create a bedtime routine that leads you into a restful sleep. Find the things that help you relax, such as reading a book, writing in a journal or taking a hot shower. Limit screen time at least 30 minutes before bed to help your mind and body slow down.
Watch what you eat and drink
A healthy diet can improve sleep by helping you maintain a healthy weight and preventing symptoms of heartburn. For a good night’s rest, avoid acidic foods, spicy foods and high-fat foods. Also limit caffeine after 2pm, as this can make it harder to fall asleep and stay asleep. The best diet for sleep consists largely of fruits and vegetables that supply the body with essential vitamins and minerals.
Avoid naps—or keep them short
If you decide to take a nap during the day, limit it to no more than 30 minutes. A 15-20 minute nap can help you feel more refreshed, so there’s nothing wrong with taking this short break if you need it. However, naps that are longer than 30 minutes can disrupt your circadian rhythm, making it harder to fall asleep at bedtime.
Get moving every day
Scientific research shows that people sleep better when they exercise. Implementing an exercise routine is an important part of recovery, so you’re hopefully working on this now. Make it a priority to get out and do something every day, even if it’s just walking the neighborhood. When you are active, you expend more energy, which will help you feel more tired at the end of the day.
What to Do When You Can’t Fall Asleep
Remember, building a healthy sleep schedule takes time. If you can’t fall asleep after 20 minutes or so, get out of bed and do something relaxing until you get drowsy. Choose a quiet activity without screens, such as meditating, journaling or deep breathing. The hope is that with increased exercise and wellness during the day, and more relaxing nights, you can decrease sleep problems and further support your recovery. Again, if you’re still struggling to fall asleep or stay asleep, talk to your doctor or treatment team about other options.
Drug Detox in Prescott
For individuals in addiction recovery, sleep is not a luxury—it’s a cornerstone of health, well-being and sustained recovery. The interplay between sleep and recovery is complex, with adequate rest serving as both a foundation for and a reflection of the healing process. Addressing sleep issues and prioritizing rest can significantly enhance the effectiveness of recovery efforts, providing the physical, emotional, and cognitive strength necessary to overcome addiction. To start your path to recovery, contact Wolf Creek Recovery today.
