Sleep Difficulty In Early Sobriety

Sleep disturbance is common for many people in early recovery. Poor sleep can be part of Post-Acute Withdrawal Syndrome (PAWS) , a cluster of symptoms that typically present for people after 7-14 days of sobriety. The peak of PAWS is typically between 3-6 months sober and it can last for some people for up to 24 months.

If you are curious about PAWS I am hosting a free workshop on October 13 at 6 PM Pacific, register under the wellness workshops tab above.

PAWS can cause a number of challenges for people related to sleep. It can effect people’s sleep patterns- make falling and staying asleep challenging- it can inhibit people from experiencing true restorative sleep, and it can prompt unusual or disturbing dreams, sometimes what people call “using dreams”.

There are a number of tings that can be done to help improve sleep.

  1. Create a relaxing bedtime routine. This will help to cue your mind and body that it is time to start preparing for sleep. This routine could include a warm shower or bath, a cup of decaffeinated tea, light stretching, reading, journaling, making a gratitude list, listening to relaxing music, or meditating. Once you find relaxing activities that work for you, try them consistently for a period of time. This will help your body to understand that tea and meditation in the evening (for example) means it is time to get ready for sleep.

  2. Create a consistent sleep and wake time each day (including weekends)! If this feels unreasonable, try to sleep and wake within the same 2-hour range.

  3. In an ideal scenario, aim for 7-8 hours of sleep per night. If needed, evaluate what parts of your evening routine you can eliminate- such as an extra TV show or scrolling on your phone to better help you accomplish this.

  4. Get your mind and body sufficiently tired before getting into bed. Try not to get into bed unless you are sleepy. (Review #1 for ways to do this.)

  5. Bed should be used only for sleep and sex. If you use your bed for watching TV, scrolling on social media, eating ice cream, or other non-sleep related activities, you could be creating an association in your brain that getting in to bed means doing some thing exciting rather than getting ready for sleep. Try to eliminate other activities done in bed to create the sleep Association stronger.

  6. If you don’t fall asleep after 20 minutes of getting into bed, get out of bed. it is best not to lay around in bed without being able to sleep. It is recommended to get up and do a quiet activity without a lot of light exposure. I can be tempting to check the time or reach for electronics at this point, but it is best to leave those aside.

  7. Environment can play a huge role in successful sleep. Try to create a dark, quiet, and relaxing space for sleep.

  8. Put down electronics at least 30 minutes before bed. This not only helps to reduce blue light exposure which can inhibit the body’s natural production of melatonin, but also reduces mental stimulation.

  9. Reduce fluid before bedtime if needed for minimize need for toileting during the night.

  10. Consider reducing caffeine and sugar intake before bed. Help your body settle down before you expect it to ease into sleep. You might benefit from setting a guideline for yourself such has “no caffeine after 3pm.”

  11. Get regular exercise. Physical activity during the day can help your body become ready for sleep at night.

These suggestions may be sufficient for some people to get their sleep on track in early recovery. For those with true insomnia, seeking support from a therapist or medical professional may be necessary. There are many effective treatments for insomnia that do not include the use of sedative hypnotics (medications that are generally unsafe for recovering people). Make sure to disclose your history with substance abuse to your provider.

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Unsafe Substances For The Recovering Person