Sleep is one of the most underrated elements of addiction recovery. It’s not exactly rocket science: quality rest can make the difference between life and death.
The problem is…
Few people think about sleep when they consider their recovery plan. For most people, it’s therapy, medication and support groups. And while those are extremely important, sleep tends to take a back seat.
Big mistake.
Studies have shown that people recovering from substance abuse are 5 times more likely to suffer from insomnia than the average population. And it’s not only that recovery is made more difficult with poor sleep. No. It can completely undo all the progress made during recovery.
In this post you will learn:
- Why Sleep Matters So Much in Recovery
- The Science Behind Sleep and Addiction
- How Poor Sleep Leads to Relapse
- Practical Ways to Improve Sleep Quality
Why Sleep Matters So Much in Recovery
Sleep is when the body does its most important work.
The brain is literally repaired during sleep. It cleans out toxins and processes emotions from the day. This healing process is absolutely vital for someone in addiction recovery.
The body has gone through a lot. Substance abuse takes a tremendous toll on a person’s physical and mental health. Sleep allows the body to recuperate from all the damage.
But here’s the thing…
Addiction makes it impossible to maintain normal sleep patterns. Stimulants like cocaine and amphetamines make it nearly impossible to fall asleep. While depressants like alcohol can help a person drift off initially, they ravage sleep quality.
The result is a vicious cycle from which many people find it nearly impossible to escape. Professional programs at rehab centers in Newton NJ, and similar facilities almost always include a focus on sleep health because the professionals in these centers know just how intertwined rest and recovery truly are.
Without proper sleep, the brain is incapable of functioning properly. Decision-making becomes more difficult. Emotions become more pronounced. Cravings are stronger.
Make sense?
The Science Behind Sleep and Addiction
The sleep-addiction connection is bidirectional. Which means they affect one another.
Poor sleep quality and duration increase the likelihood that a person will develop a substance use disorder. And use of substances makes sleep problems worse. It’s a self-perpetuating cycle.
Sleep deprivation can really mess with a person’s brain’s reward system. The area of the brain that experiences reward and pleasure gets more sensitive to the effects of substances when a person does not get proper sleep.
Think about it…
When the brain is tired, it seeks quick fixes. It looks for relief anywhere it can find it. For a person with an addiction history, this can mean a return to previous habits.
The stress hormone cortisol is also a major factor. Sleep helps regulate cortisol levels, so when sleep is interrupted or disrupted, cortisol levels also become irregular.
Irregular cortisol response has been linked with higher relapse rates for people recovering from opioid addiction. Because the brain has a diminished ability to handle stress.
Stress is one of the biggest relapse triggers out there.
How Poor Sleep Leads to Relapse
The facts don’t lie.
The NIH has found that 40 to 60 percent of people with opioid use disorder relapsed in the weeks or months after undergoing withdrawal treatment. Most of those individuals reported significant sleep issues during that same period of time.
Sleep deprivation can impair a person’s impulse control. It robs the prefrontal cortex of its strength and efficacy, and that’s the part of the brain that is responsible for making decisions and for self-control.
If that part of the brain is not working as it should, resisting cravings becomes exponentially harder. Staying sober requires willpower and strength. Sleep deprivation takes all of that away.
It’s not just that though…
Sleep problems increase anxiety and depression. Anxiety and depression are already issues that people recovering from addiction typically have to face. Adding sleep deprivation to the equation makes all of it worse.
A person who is exhausted and also feeling anxious and depressed is much more likely to try to alleviate those feelings through more familiar channels. Even if those channels are destructive.
You cannot underestimate the emotional burden that sleep deprivation places on a person. Irritability, mood swings and feelings of hopelessness all become more pronounced.
Those feelings create an environment in which relapse is much more likely to occur.
Practical Ways to Improve Sleep Quality
The good news? Sleep quality can be improved with consistent effort.
Creating a consistent sleep schedule is important. Going to bed and waking up at the same time each day regulates the body’s internal clock.
Seems too simple to be true, right? It’s not. Consistency is power when it comes to sleep.
- Create a relaxing environment.The bedroom should be cool, dark and quiet. Screens and other distractions should be removed. You’re literally training the brain to associate the bedroom with sleep.
- Limit caffeine and stimulants.This one seems obvious, but it can easily be overlooked. Caffeine lingers in the system for hours. If you need to avoid it past noon, do that.
- Exercise regularly.Physical activity tucks the body into sleep naturally. In addition to tiring out a person, it also relieves stress and anxiety. Both of which can interfere with a good night’s sleep. Just be sure to avoid high-intensity exercise close to bedtime.
- Practice relaxation techniques.Deep breathing, meditation and progressive muscle relaxation are all techniques that can be practiced to help calm the mind before bed. The more you do them, the better you get.
- Avoid screens before bed. The blue light that emanates from phones and computers prevent the body from making melatonin. So try to stop screen time at least an hour before you go to sleep.
Some treatment programs will also address sleep problems via cognitive behavioral therapy. This method focuses on the thoughts and behaviors that contribute to poor sleep.
It can be particularly effective for people in recovery because it does not require medication.
Wrapping It Up
Sleep is not a luxury during addiction recovery. It’s a must-have.
The correlation between quality rest and successful recovery is supported by hard science. Sleep disruption negatively impacts everything from mood and decision-making to impulse control and the ability to manage stress. The brain and body need a certain amount of sleep in order to function optimally.
If you are serious about staying sober, you have to make sleep a part of your plan. It’s one of the most powerful weapons in your arsenal.
Let’s quickly recap:
- Sleep allows the brain and body to heal from the ravages of substance abuse
- Sleep deprivation increases cravings and saps impulse control
- Lack of sleep is strongly correlated with significantly higher relapse rates
- Maintaining consistent sleep habits can make a dramatic improvement in recovery success rates
The road to recovery is hard enough without having to battle exhaustion at the same time. Let the body have what it needs to heal.
Quality sleep might just be the final piece of the puzzle you have been looking for.
Leave a Reply