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Why Can’t I Sleep?

Sleep hygiene involves modifying our behavior to promote a good night’s sleep. In recovery, sleep is incredibly important, and without it, we put ourselves at risk of relapse. By following a few of the following tips, you may begin to develop new habits that will benefit your health:

Maintain a Regular Sleep Schedule 

Go to bed and wake up at the same time. Once this becomes routine, your mind and body will make a habit of this consistency.

Avoid Taking Naps 

Napping can decrease the amount of sleep we need at night. Naps can also cause sleep fragmentation and prevent you from falling to sleep at your usual time, which can lead to insomnia. If you must take one, try to power nap for 20-30 minutes.

Don’t Watch TV in Bed 

Watching TV in bed creates an association of wakefulness with going to bed. Your bed should only be used for two things: sleep and sex. The same goes with electronics like your cell phone, laptop, or tablet. The light from screens can cause our brain to become overactive and interrupt our sleeping patterns.

Limit Caffeine Consumption 

Newcomers in recovery tend to go a little overboard on caffeinated drinks, and wonder why they’re experiencing sleep difficulties or insomnia. Try to limit your intake and avoid caffeine in the afternoon and evening.

Exercise Regularly 

If possible, try to workout in the morning hours as endorphins may make falling asleep more difficult. Not only is regular exercise good for your mind and body, but it also aids in continuous sleep.

Hide the Clock 

For those “clock watchers” out there, it is helpful to keep it out of sight. The wheels of our minds are hard to calm down once they know the time and everything associated with it.

Have a Routine 

Whether it’s meditating, or reading a book to wind down, try to be consistent with your pre-bedtime rituals.

Sleep is a big component of recovery. Many of us struggle with a good night’s rest when we’re new, but if the above tips are followed, sleep should come more easily. If you are still struggling with insomnia, talk to your doctor and be sure to tell her you’re in recovery. If you are not yet in recovery, give us a call. Treatment is the best way to transition into sobriety, and we will make your journey as safe and as comfortable as possible.

Detox is a beginning and an end. As the beginning of a new life in recovery and the end of an era of pain caused by addiction, making the choice to attend clinical detox needn’t be a complicated one. The Serenity Recovery Center at the Encino Hospital Medical Center offers safe and comfortable residential detox with modern amenities and an environment that feels like home. Start the process today. Call us at: 866.294.9401