These days, many people treat sleep deprivation like a badge of honor. But for people in recovery, disrupted sleep patterns can be a serious obstacle to healing.
Substances like alcohol, opioids, and stimulants affect brain chemistry and interfere with the internal “clock” that regulates your sleep-wake cycle, known as your circadian rhythm. It may take weeks or months to regain balance after you quit drugs or alcohol.
Rest is a cornerstone of recovery and an antidote to the chaos caused by addiction. Reestablishing a healthy sleep pattern will restore your energy, improve your mental health, and strengthen your emotional resilience.
How Substance Use Disrupts Sleep
Drugs and alcohol alter how your brain produces and regulates chemicals like dopamine, serotonin, and melatonin – all of which influence your circadian rhythm.
- Alcohol may initially make you feel drowsy, but it disrupts REM sleep, leaving you tired and irritable the next day.
- Stimulants such as cocaine and methamphetamine can cause insomnia and long-lasting restlessness.
- Opioids can fragment sleep and suppress REM cycles.
After completing medical detox, many people experience post-acute withdrawal symptoms like insomnia, vivid dreams, or fatigue when waking. Though these symptoms are only temporary, they can feel discouraging – especially when you’re trying to heal mentally and physically.
Working With Your Body’s Natural Clock
You can’t “catch up” on missed sleep, but you can retrain your body to follow a consistent rhythm again.
Try this:
- Go to bed and wake up at the same times every day – even on weekends.
- Dim your lights in the evening to tell your body it’s time to unwind.
- Use bright light in the morning to reset your internal clock and boost alertness.
- Avoid caffeine or heavy meals close to bedtime.
Light is a powerful tool for reestablishing circadian balance. Early-morning sunlight – or bright indoor light therapy – can regulate melatonin production and signal to your body that it’s time to be awake.
Avoid Blue-Screen Light
Phones, tablets, and computers emit blue light, which tricks your brain into thinking it’s daytime, delaying melatonin release and making it harder to fall asleep.
Try this:
- Turn off your electronic devices at least one hour before bed.
- Transform your bedroom into a tech-free zone or use a red-light filter in the evening.
- If you use your phone as an alarm clock, switch it to “Do Not Disturb” mode to avoid receiving late-night notifications.
Create a Calming Bedtime Routine
A predictable bedtime ritual will encourage your brain to associate specific cues with relaxation, which can be beneficial if you experience anxiety or racing thoughts before bed.
Try this:
- Drink a cup of caffeine-free herbal tea.
- Listen to soothing instrumental music.
- Take a warm bath or do a series of gentle yoga stretches.
- Write in a journal to release thoughts from the day.
Over time, these cues will signal your body that it’s safe to unwind and rest.
Stay Physically Active
Exercise regulates your mood, reduces stress, and stabilizes the sleep-wake cycle. However, intense workouts too close to bedtime can make it harder to fall asleep.
Try this:
- Get at least 30 minutes of physical activity each day.
- Work out in the morning or afternoon – ideally, at least three to four hours before bedtime.
- Try low-impact options like yoga, walking, or swimming if you’re new to exercise or rebuilding your strength in recovery.
Practice Consistency and Patience
Restoring your sleep hygiene and retraining your body to rest naturally won’t happen immediately. Achieving natural rest when you’re used to irregular sleep patterns from substance use takes patience, discipline, and self-compassion.
Try this:
- Keep a sleep journal to track patterns, triggers, and improvements.
- Avoid relying on prescription sleeping pills or melatonin, which can become habit-forming.
- Talk to your therapist or recovery specialist if insomnia becomes severe – it may be a sign of underlying anxiety or depression.
Rest Is Part of Recovery
Good sleep isn’t a luxury – it’s a vital part of your healing process. When your body and mind are rested, you think more clearly, regulate emotions more easily, and make better decisions about your recovery.
At NEM Recovery, we help clients rebuild their lives from the inside out. Our holistic approach to addiction treatment in Laguna Beach includes support for mental wellness, physical health, and lifestyle changes – including restorative sleep habits that promote lasting recovery.
Reach out today to learn how we can help you heal, rest, and find balance again.