What Are 3 Ways To Regulate Your Sleep Cycle Without Combining Caffeine and Alcohol?

While many of us can agree that health and fitness are the cornerstones to a productive life, many individuals skip rest and recovery. Without efficient sleep patterns and understanding circadian rhythms, your ability to heal your body and thwart off addiction in the future becomes difficult.

For readers who have struggled with substance abuse in the past, answer this question honestly: what was your routine like when you weren’t getting enough sleep and rest? If you are anything like the average person, sleep deprivation and erratic behavior control your mood, cause you to become angry and lead to poor decision-making. If you’re ready to improve the quality of your sleep and give yourself the best chance of sobriety, here are some tips to improve your slumber.

Routine, Routine, Routine!

All good things come in life through productive routines and schedules that are maintained daily. In the same way that a person in recovery adopts a framework to keep themselves preoccupied, developing a consistent focus around your sleep is paramount for recovery and healing.

We understand that each patient has unique circumstances and work-life schedules that need to be accounted for when developing a sleep schedule, but here are some tried-and-true tips to consider:

  • Go to bed and wake up at the same time each day
  • Block out seven to eight hours for sleep
  • Make your environment as dark as possible
  • Avoid using your cell phone while lying down
  • Use specialized tools such as a sleep mask or blackout curtains if needed
  • Begin winding down your day an hour before sleeping
  • Avoid stimulating activities before going to bed
  • Keep the room’s temperature cool

These tips, used in unison, will improve your nightly habits and assist in your recovery process. Even though it may seem challenging at first, consistency will allow you to fall asleep quicker and deeper with ease. A refreshed and healthy mind not only helps you feel better but gives you the mental fortitude to overcome your addictions and cravings.

Eat Earlier Than Normal

Are you guilty of having a late-night meal, a slice of pizza or a greasy cheeseburger a few hours before bed? If you are, you’re not alone! Many individuals love having a small treat before lying down for the night, but this may be causing more harm than good.

The next time you’re examining your sleep routine, focus on your diet and the time when you consume your meals. If you’re reaching for food a few hours before lying down in bed, your sleep is suffering in silence. As you’re preparing to unwind and relax into your bed, the internal mechanisms of your body are working overtime to break down and digest the food you consumed. A side effect of this process creates energy and causes your brain activity to come online. If you’re suffering a few nights out of the week with insomnia and restlessness, consider eating your final meal four or five hours before lying down.

Incorporate a ‘Wind-Down’ Ritual

Lastly, you must find a task or action that helps you unwind at the end of the night. This habit needs to allow your brain to declutter, reduce your energy and promote a sense of accomplishment and well-being. Here are some ideas to get you started:

  • Reading
  • Crossword puzzles
  • Sudoku
  • Adult coloring books
  • Meditation
  • Listening to relaxing music, sounds or white noise
  • Deep breathing exercises
  • Lighting a scented candle
  • Starting a gratitude journal
  • Crocheting

The benefits of these techniques are two-fold: First, they allow your brain to relax. It also prepares your mind and body to rest for the entire duration of the night. Second, it instills a productive habit that can assist with recovery and lifelong substance resistance. If you’re struggling with substance abuse and losing sleep because of it, reach out to us today.

Our facility is located in friendly Columbus, Ohio, but we are willing and capable of helping patients from across the country. As anyone who suffers from addiction knows, getting adequate sleep and rest is paramount for lifelong recovery and health. If you’re ready to turn into the best version of yourself, our friendly and professional staff are eagerly waiting to hear from you. Don’t wait — let’s get the ball rolling! Call us at 833-820-2922.