Sleep might not be the first thing you imagine when you picture all the elements that make up a comprehensive addiction recovery plan. However, rest is a pillar of healing, just like therapy, nutrition, and emotional support.
Your body and brain need time to repair the effects of prolonged substance use. However, reestablishing healthy sleep patterns can be challenging. The Pearl emphasizes a peaceful, restorative environment where women can rebuild mentally and physically.
The Healing Power of Sleep
Your body performs its most vital maintenance tasks while you’re asleep. During deep sleep, your brain consolidates memories, clears away toxins, and resets stress hormone levels. Your immune system strengthens, your muscles repair, and your emotions become more regulated. These processes are vital in recovery.
Women tend to need more sleep than men to be healthy and feel well-rested, making it an even more crucial part of physical and emotional healing. Getting the recommended amount of restful sleep helps you:
- Reduce stress and volatility
- Improve focus and decision-making
- Support your immune and nervous systems
- Manage mood disorders and anxiety
- Enhance the effects of therapy and holistic care
How Addiction and Withdrawal Disrupt Sleep
Many substances interfere with the sleep stages your brain cycles through at night. For example, alcohol may make you feel drowsy but disrupts the REM phase, leaving you unrested. Stimulants like cocaine or meth can keep your brain hyperalert for days, followed by a crash that impairs your ability to sleep.
When you begin detoxing, your brain must relearn how to function without the influence of drugs or alcohol. That process can be rocky. Common withdrawal-related sleep issues include:
- Insomnia
- Night sweats
- Vivid dreams or nightmares
- Difficulty staying asleep
- Daytime fatigue due to sleeping in fits and starts
It can take weeks or even months to restore a healthy circadian rhythm. But it’s worth the effort, because good sleep can dramatically improve your mood, energy, and ability to stay on track with your sobriety goals.
Sleep Disorders and Mental Health
There is also a close connection between sleep and mental health. Conditions like depression, PTSD, and anxiety frequently co-occur with substance use disorders, and they often come with sleep disturbances. Sleep challenges can be particularly persistent and distressing for women, who are statistically more vulnerable to anxiety-related disorders.
Insufficient sleep also raises your risk of relapse by:
- Increasing irritability and emotional dysregulation
- Lowering impulse control
- Heightening cravings
- Undermining your ability to cope with stress
Signs of Chronic Sleep Deprivation
You may not realize how severely poor sleep affects you until your symptoms become impossible to ignore. Some red flags include:
- Trouble concentrating
- Mood swings or depression
- Increased substance cravings
- Chronic headaches or body pain
- Forgetfulness or brain fog
- Feeling simultaneously wired and tired
If these sound familiar, your body may be begging you to prioritize rest.
Tips for Getting Better Sleep in Recovery
Addressing sleep problems is essential for holistic health. Here are a few strategies you can try.
- Create a bedtime routine: Set a consistent sleep/wake time and stick to it – even on weekends.
- Limit screen time: Blue light from phones or tablets can interfere with melatonin production. Power down at least an hour before bed.
- Avoid caffeine and sugar late in the day: These can disrupt sleep and increase anxiety.
- Try relaxation techniques: Guided meditation, gentle stretching, or journaling can signal your brain that it’s time to unwind.
- Optimize your sleep space: Make your bedroom cool, dark, and quiet. Invest in a light-blocking eye mask, white noise machine, or other healthy tools that help you fall asleep and stay asleep.
- Practice mindfulness or yoga: These can regulate your nervous system and improve sleep quality over time.
If sleep issues persist, a professional trauma-informed treatment team can guide you to uncover deeper causes and create a customized plan for better rest.
Start Healing at The Pearl
Sleep is one of your body’s most powerful innate healing tools. At The Pearl, we create a peaceful, nurturing environment where you can catch your breath, reset your body, and begin again.
Contact us today to learn more about our holistic, women-centered approach to substance use and mental health recovery.