Many people know May to be Mental Health Awareness Month, but did you also know that it’s Better Sleep Month? Sleep is important for everyone, as it plays a vital role in your health and well-being. In fact, a lot of what happens during the day is based on how you slept the night before! For those in addiction recovery, sleep is even more vital. You need this time to heal, recover from illness and boost your immunity.
Let’s learn more about the importance of sleep and why this is a fundamental component when recovering from substance use.
Heart and Circulatory System
Most illicit substances can have adverse effects on the cardiovascular system, ranging from abnormal heart rate to heart attack and stroke. Injecting drugs can also cause cardiovascular problems, including collapsed veins and bacterial infections. When you sleep, your blood pressure and heart rate fall. Your heart doesn’t have to work as hard, giving it a chance to recover from the stress it has endured. Getting enough sleep also lowers the risk for coronary heart disease, high blood pressure, obesity and stroke.
Immune System
Long-term struggles with drugs or alcohol can weaken the immune system. When this happens, the body has a harder time fighting off infection. Fortunately, sleep can help your immune system heal and grow stronger. During sleep, your immune system releases proteins and cytokines, which target infection and inflammation. The body also produces T-cells, white blood cells that play a critical role in fighting infectious diseases.
Hormones
Drug and alcohol use can have a negative impact on your endocrine system, upsetting your hormone balance and potentially leading to reproductive problems. Poor sleep can make these problems worse by putting you at risk for hormonal imbalances and other comorbidities. A good night’s rest is essential for producing and regulating your body’s hormones, including cortisol, which is known as the stress hormone.
Metabolism
Your body handles fat according to the circadian clocks in your liver, fat and muscle. This is part of the reason why a lack of sleep can lead to obesity. When you get enough rest at night, it’s easier to control your hunger, respond to insulin and maintain physical activity. All of these things are instrumental in helping your body recover from addiction and maintain stable energy levels.
Thinking and Memory
The use of drugs or alcohol can cause problems with thinking and memory. Then, when you don’t get enough sleep, it makes thinking, learning and retaining information even harder. When sleep is a priority, you’re able to learn new information and remember long-term memories. You may even notice that it’s easier to focus on tasks and think clearly.
Tips for Good Sleep in Recovery
Insomnia and other sleep disturbances are common symptoms in recovery, but they do get better over time. Below are some tips to promote good sleep in recovery. If you continue to struggle, talk to your doctor or treatment team about other options.
- Stick to a schedule. Set aside 7-8 hours for sleep. Go to bed and wake up at the same time every day, even on weekends. This helps your body learn when it’s time for sleep.
- Limit late-night meals and caffeine. Avoid heavy meals within a couple of hours before bed, otherwise indigestion or heartburn can keep you awake. Also avoid caffeine come afternoon, as it takes several hours to wear off.
- Create a restful environment. Make your bedroom a place for sleep—not for hanging out or watching TV. Use room-darkening shades, a relaxing night light, a soothing fan, etc. to make it easier to fall asleep. Also, avoid screen time before bed and instead use this time to do activities that relax you, such as journaling or meditation.
- Limit naps during the day. While naps can be a great way to recharge, be careful about overdoing them. Long daytime naps can interfere with nighttime sleep.
- Engage in physical activity. Do something physically active each day to promote better sleep at night. This could be as simple as taking a walk, going for a swim or participating in an exercise class with friends.
- Resolve worries before bed. Another way to help you relax before bed is by resolving some of your worries. This way, they’re less likely to keep you up. Getting organized, prioritizing your schedule and delegating tasks can prevent you from feeling overwhelmed.
Knowing that May is Better Sleep Month, make this month a priority for getting the sleep you need. You’ll feel better and have more energy to deal with the challenges of recovery. And if you need help along the way, contact Awakenings Treatment Center. We provide individualized care for those recovering from substance use and mental health disorders.
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