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4 Tips for Better Sleep

4 Tips for Better Sleep

Healthy sleep is important in recovery. A good night’s sleep can mean the difference between a good and a bad day. If we are tired and sluggish, we are less likely to make the most out of our daily recovery practices or feel as motivated to keep moving forward. Here are four tips to get the most out of your sleep:

 Set a Schedule

In active addiction, sticking to a healthy schedule fell by the wayside. By creating a sleep schedule and sticking to it, we can improve our rate of mental and physical healing. The Sleep Foundation suggests, “Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.”

 Create a Pre-Sleep Routine

Establishing a routine that is conducive to sleep is a way of letting our bodies know when it is time for bed. We should engage in relaxing activities in the hour or two before we are ready for sleep. The Harvard Division of Sleep Medicine suggests, “Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside.

 Keep it Dark and Cool

Too much light can keep us up and alert when it is time for us to be sleeping. According to Sarah Klein in a Huffington Post article entitled 37 Science-Backed Tips for Better Sleep, “Even the most inconspicuous glow — like that from a digital alarm clock — can disrupt your shut-eye. If you can’t seal up all the light sources in your room, consider using a comfy eye-mask.” Temperature—whether too hot or too cold– can also keep us agitated. Klein suggests aiming for somewhere between 60 and 67 degrees Fahrenheit.

 Avoid Caffeine and Nicotine at Night

Caffeine and nicotine are stimulants that can get in the way of healthy sleep. The Harvard Division of Sleep Medicine explains, “As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime.” Chemicals like caffeine and nicotine can stay in our bodies longer than we think, so we should try to cut them out before afternoon.

We’re more than a treatment program. We’re a community. Young men and women find a local community of like minded peers seeking sobriety as part of their lifestyle when they join our Anchored Recovery Community. Our team is waiting to work with you. Call us today: 800.848.6168

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