Natural Remedies to Improve Sleep Quality in Addiction Recovery
If you are recovering from an addiction, you will currently be overcoming the habitual, constant intake of drugs and/or alcohol that have chemically altered your body, brain and nervous systems.
The abrupt deprivation of these substances can bring on post-acute-withdrawal syndrome (PAWS), which is a stage of withdrawal that has the ability to last from weeks to up to two years.
Insomnia is a common occurrence when recovering addicts are working through PAWS, and insomnia can result in relapses. This is mainly due to the fact that the substances you once relied on would provide a form of sedation that helped you to sleep, and indeed function.
So, without it, it can be a temptation to use again as a way of combating that lack of sleep plaguing your recovery. However, what you want to do is prevent the chance of a relapse, by utilising natural remedies as opposed to pharmaceutical options as a means to deal with both insomnia and your addiction.
We’ve got some of the best and most effective remedies here for you to check out, so take a look and see which one you can use to help you stay healthy moving forward.
By playing soft music, it can act as an effectual relaxation method for your central nervous system by diminishing the presence of stress and anxiety. Research has shown that music increases the quality of your sleep by inducing you in a deep REM sleep. This is the most essential cog in the wheel of sleep; it supports the rejuvenation of the body’s psychological well-being.
Your body needs recuperate during sleep because, without it, you’ll endure lowered memory function, fatigue, risk of depression, and stressed anxious symptoms.
Use Massage Therapy
Adopting massage therapy for your recovery programme, it can help to decrease anxiety while also supporting healthier levels of relaxation. What’s more, massage therapy also assists your body’s serotonin production. This is important because without sufficient serotonin levels you can’t sleep adequately, and this is more likely to set off bouts of insomnia, fatigue and depression.
Massage and the movements involved act to stimulate the production of dopamine and endorphins, both of which boost blood flow, reduce inflammation, and help to eradicate tension in your muscles.
Acupuncture has long been regarded as a niche, but successful method that has positive impacts on your quality of sleep, Sleep.org recommends.
The basic purpose of acupuncture is to encourage nerves and muscles to become stimulated in the autonomic nervous system; this controls involuntary bodily functions like your beating heart, digestion, and breathing.
Acupuncture regulates the cortisol hormone imbalance that is regularly seen among people suffering from insomnia.
Try Cognitive Behavioural Therapy
The psychological intervention of cognitive behavioural therapy (CBT) is a two-pronged approach that not only deals with the mental barriers associated with insomnia but also the physical obstacles too.
CBT concentrates on revamping and refocusing how your brain perceives sleep so that it can understand and identify the elements that impact sleep, allowing for a change in your behaviours towards those factors.
CBT and your bedroom
The Sleep Advisor inform that your bedroom should have everything eliminated from it other than rest and sex. There will be a link with stressful stimuli if you don’t stick to this rule. For example, if you work from your bedroom, your brain and body can tie your room to stress, and this is one of the last things you want when sound slumber is your goal.
With this in mind, as a recovering addict, honing in on adjusting the most influential external elements in a bedroom so that you can control them is important. These things are:
· Exposure to light
When discussing light exposure, we’re referring more to the blue light that’s emitted from tech device screens. This has the ability to halt your body’s melatonin release and inhibit good sleep from taking place.
As far as room temperatures are concerned, ideally, your bedroom wants to remain at around 60°F to 67°F, or roughly 15°C to 19°C. Dealing with ongoing insomnia issues can stop your body’s temperature cooling down to the optimum level during the evening which hampers your chances of falling asleep and/or staying asleep.
Lastly, outside noise needs to be minimised wherever possible. This sleep inhibitor can boost your adrenaline as you’re falling asleep. It can also, without warning disrupt your sleep pattern during the middle of the night.
Establish a bedtime routine
As we just discussed the importance of making your bedroom a sanctuary, it’s essential that you do all the right things leading up to bedtime too as this will help you to get around issues relating to insomnia.
A common term used for this is sleep hygiene; this encompasses avoiding naps that are too extensive in the daytime, and swerving technology, caffeine and sugar, for example, as these are all stimulants.
Instead, enjoy a warm bath, work on some breathing exercises and practice some stretching too. Your body will eventually associate all of these relaxing elements which help to induce sleep and form a reliable nightly routine.