A healthy sleep routine supports overall wellness. Individuals with substance use disorder (SUD) and dual diagnosis have an increased risk of experiencing sleep disturbances, including insomnia. According to Psychiatric Clinics of North America, “Drugs of abuse and alcohol have disruptive effects on sleep, in particular, interfering with the ease of falling asleep, increasing the difficulty in maintaining sleep, and altering the cycling of sleep stages from non-rapid eye movement (NREM) sleep to rapid eye movement (REM) sleep.” Bright Mission Recovery can help you develop healthier bedtime routines to support long-term sobriety.
What Is a Healthy Sleep Routine?
A healthy sleep routine involves getting the recommended amount of quality sleep each night. The amount of sleep you need each night varies depending on multiple factors, including your age, lifestyle, and any co-occurring medical conditions. According to the Centers for Disease Control and Prevention (CDC), “The recommended amount of sleep for adults is at least 7 hours each day.” If you frequently wake up throughout the night, you will not get the recommended amount of sleep each night.
A healthy sleep routine generally involves the following:
- Consistent sleep schedule
- Relaxing bedtime routine
- Creating a sleep-friendly environment
- Limiting screen time before bed
- Practicing mindfulness and relaxation techniques
- Avoiding stimulants like coffee before bed
- Eating a balanced diet and avoiding heavy meals later in the day
- Engaging in regular physical activity
The bedroom should be reserved for sleeping and relaxation to ensure you feel comfortable falling and staying asleep. Proper sleep hygiene, such as ensuring the temperature is comfortable for sleeping, reducing lights before bed, and removing distractions from the room, can help you fall and stay asleep more effectively. Sleep regulates mood, improves focus, and supports a healthy immune system. During sleep, the brain processes while the body heals.
How Do SUD and Co-Occurring Mental Health Issues Impact a Healthy Sleep Routine?
SUD and co-occurring mental health issues may make it challenging for you to develop a healthy sleep routine. Often, the symptoms of SUD and mental health disorders overlap and cause more severe sleep issues. Sleep disturbances are a symptom of common mental health disorders, including major depressive disorder (MDD) and anxiety disorders. Professional treatment programs can give you the tools to develop a healthy sleep schedule and manage factors affecting your sleep quality.
Some of the most common sleep disturbances people with SUD and mental health disorders experience include:
- Difficulty falling asleep
- Frequently waking throughout the night
- Difficulty falling back asleep after waking
- Oversleeping
You may experience multiple forms of sleep disturbances simultaneously. For example, you may frequently have difficulty falling asleep, wake repeatedly, and oversleep. Addressing the root cause of one type of sleep disturbance often reduces or eliminates all of them. Chronic stress is one of the most common causes of every typical sleep disturbance.
Managing Sleep Disturbances
Addressing sleep disturbances that interfere with your mental or physical health may involve doing the following:
- Reducing exposure to blue lights from phones or other smart devices
- Seeking professional treatment for sleep disturbances
- Taking prescription or over-the-counter sleep medications
- Managing underlying or co-occurring conditions
- Reducing naps throughout the day to encourage a consistent sleep schedule
Exercise can tire out the body and help you experience a deeper and more restful sleep. You may want to combine multiple approaches to managing sleep disturbances. For example, you can use prescription medications to facilitate quality sleep until you develop an ideal sleep routine and address the underlying causes of your sleep issues.
How Does Bright Mission Recovery Help Clients Create a Healthy Sleep Routine?
Bright Mission Recovery offers multiple treatment programs, including residential and partial hospitalization (PHP). The clinical team collaborates with clients to ensure they have the tools to manage their condition and address co-occurring or underlying issues, including sleep disturbances. You can work with a therapist or other mental health professional to develop a healthy sleep routine that meets your needs and fits your lifestyle. The structure and accountability of rehabilitation programs give you the support you need to make healthier choices.
Behavioral Changes to Support Healthy Sleep
Behavioral changes are the only reliable way to create a healthy sleep routine. To improve your nighttime routine, you must change how you think about and behave toward sleep.
Some examples of behavioral changes you can make to support a healthy sleep cycle include:
- Putting your phone and other smart devices away at a specific time each night
- Going to bed and wake up at the same time throughout the week
- Engaging in calming activities before bed, including reading a book or listening to soothing music
Changing your behaviors in the hours before going to bed can prepare your mind and body for more relaxing sleep.
Your sleep quality and bedtime routine have a significant impact on your overall health and ability to cope with stress. During rehabilitation and aftercare, you may benefit from creating a healthy daily routine that includes balanced meals, quality sleep, and other significant lifestyle changes. Adjusting your sleep schedule and creating a more sleep-friendly environment can reduce symptoms of SUD and mental health disorders. The experts at Bright Mission Recovery will provide you with the tools and resources to create a healthy sleep routine. Getting the recommended amount of sleep each night may improve your focus, increase energy, and help you stay engaged in treatment. To learn more about our programs and services, call us today at (747) 444-3284.