The ways in which many people—maybe even most people—approach sleep are often confounding. We know that quality rest supports better physical health and better mental health. And for those in recovery from a substance use disorder, quality rest also firms up the foundations of your efforts to steer clear of drugs or alcohol.
And yet, it sometimes seems as though people are bound and determined to prevent themselves from getting the rest they need. In fact, there is even a name for folks who stay up late to try to grab a little more personal time: revenge bedtime procrastination.
To be sure, there are plenty of ways to undermine one’s ability to rest at night. But there are just as many positive steps you can take to help you make the most of your opportunities to rest. Let’s take a look at a few of those positive steps.
You Can Benefit from a Set Bedtime
We tend to think of a bedtime as something that is set for a child. A bedtime establishes a routine that helps kiddos wind down and get ready for sleep. The steady habit provides ongoing benefits.
It only stands to reason that the benefits of a regular bedtime would be helpful for adults, too. Somewhere along the line, however, most of us decide (consciously or unconsciously) that we have outgrown the need for a bedtime.
We would suggest that you do yourself a real favor by bringing a bedtime back into your routine. Coupled with a regular waking time, a bedtime can help your body and brain understand when it is time to sleep. Make sure you set aside seven to eight hours a night for sleeping when you are establishing your bedtime.
Getting into this routine has nothing but benefits for your recovery.
Use the Hour Before Bedtime Intentionally
Developing a wind-down routine can make your efforts to stick to a bedtime even more helpful. In the last hour before you plan to go to sleep, you can support good rest by engaging in calming activities—and by powering down your various devices since screentime tends to have a negative impact on sleep time.
You can, of course, personalize your evening winddown so that it works for you. Maybe you will do some light stretching. Perhaps you will engage in some mindfulness meditation. You might take a relaxing bath or enjoy a cup of herbal tea (avoid caffeine, of course!) or listen to restful music (or do all of those things). You could reflect in a journal, read a book you enjoy, or spend that time in quiet conversation with your partner. The key is to choose an activity or activities that prep your body and brain for sleep—supporting your recovery in the process.
Get Your Sleeping Environment Just Right
You may not spend a lot of time thinking about your sleeping space. You might roll out of bed in the morning and roll back into bed at night without giving it a second thought. But the nature of the space in which you sleep can have a real impact on the quality of your rest.
Some of the key characteristics of a good sleeping environment probably seem obvious. You want the space to be dark and quiet. You want your bed, pillows, sheets, and blankets to be comfortable. You want the room to be cool.
You also want the room to be uncluttered. That might seem like an odd requirement given that you cannot see any clutter when your eyes are closed and you are asleep. Still and all, clutter can be the enemy of sleep—perhaps because clutter can actually increase your stress levels.
It is worth your time to get your room in order. It might lead to less stressful mornings as you are better able to find, for example, what you want to wear that day. Equally importantly, a tidy room will help you relax at night—and that is a real benefit for your recovery.
Make Good Choices During the Day
We have been talking about nighttime activities that support sleep, but you can also make choices during the day that will make it easier to rest. Limiting your caffeine intake—especially in the afternoon and evening—is an excellent idea. Getting some exercise supports your sleep as well. So too does getting out in the sunlight each day, a practice that helps your body and brain get into a good rhythm when it comes to wakefulness during the day and sleepiness at bedtime. When you make daytime choices that support rest at nighttime, you are supporting your overall health and your recovery.
Don’t Sleep on Bel Aire Recovery Center
If you are struggling with a substance use disorder, the time to get help is right now. That help is always available from Bel Aire Recovery Center. Located near Wichita, Kansas, Bel Aire Recovery Center provides personalized treatment plans grounded in evidence-based practices and supported by our high levels of training, our years of experience, and our spirit of empathy.
We can help you reclaim your life from drugs or alcohol—but the first move is yours. Don’t sleep on the opportunity to get the help you need. We’re ready when you are.
