Sleep is Essential for Good Health
When stressed, your body needs additional sleep and rest.
Most individuals in recovery have encounters with insomnia. For some individuals, insomnia can even be a trigger for a relapse.
Insomnia can actually get worse in early recovery.
Addiction Recovery: Managing Anxiety and Re-setting Circadian Rhythms
For those in recovery from alcohol and substance abuse, managing anxiety is a key component. The sudden withdrawal of an addictive chemical upsets the body’s chemical balance and circadian rhythm.
Circadian rhythm is approximately a 24 hour cycle used in the physiological processes of living beings. Circadian rhythms are present in humans; also in plants, animals, fungi and cyanobacteria.
Although anyone can sometimes experience insomnia and disturbances in circadian rhythms due to stress.
Tips for Good Sleep
- Sleep in a cool room. A new NIH study indicates there may be an easy way to get good sleep and increase the benefits of sleep: lower the thermostat. Cooler bedrooms subtly transform a person’s stores of brown fat — “good fat” — and positively alter energy expenditure and metabolic health into daylight hours. Try using air conditioning, an open window or additional fan to keep the bedroom cooler.
- Make sure your bedroom is quiet and dark. Noise and light can interfere with sleep. Try using a sound machine or earplugs to hide outside noise and blackout curtains or a sleep mask to block out light.
- Avoid stimulating activity and stressful situations before bedtime. This includes vigorous exercise, big discussions or arguments, or catching up on work. Focus on quiet, soothing activities before bedtime; such as reading or listening to soft music. Turn lights to a lower setting.
- Practicing mindfulness and meditation before sleep can be very helpful in falling asleep peacefully – and staying asleep. An added benefit to practicing mindfulness: recent studies have shown that mindfulness actually reduces chronic pain.
- Turn off mobile device and computer screens one hour before bedtime. Reading from a mobile device before bed not only makes it harder to fall asleep, but also impacts how sleepy and alert you are the next day. A sleep study, published in the journal Proceedings of the National Academy of Sciences, Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness, could impact those using an eReader, laptop, smartphone, or certain TVs before bed. New research supports conclusions from older studies, which have also found that screen time before sleep can be detrimental to quality of sleep.
- Even small electronic devices emit sufficient light to miscue the brain and promote wakefulness; disturbing circadian rhythms. A study from Organizational Behavior and Human Decision Processes, Beginning the Workday Yet Already Depleted? Consequences of Late-night Smartphone Use and Sleep. The light emitted from TV, tablets, smartphones, and computers suppresses your body’s production of melatonin and can severely disrupt sleep patterns.
- Avoid reading articles, emailing, texting, watching TV, or playing video games before sleep. Try listening to a book on tape, a podcast, or reading by a soft light.
- Get direct exposure to sunlight every day. Take short breaks outside throughout the day. Interacting with nature has a healing effect and helps to re-set circadian rhythms.
- Get some exercise each day. This does not have to be Olympian quality exercise. Quiet walks outside in fresh air are very helpful. Indoor walking is also good. Get moving!
Sleep Chart Checklist
Old habits are difficult to change. Keeping a daily checklist an easy way to make certain new habit implementation is going well.
The chart below can be downloaded/saved by clicking on the image.
How to Get Help for Addiction and Recovery
Arrowhead Lodge Recovery is a gender specific rehab for men, ages 30 and older; located in the beautiful mountains of Prescott, Arizona. We provide addiction and depression treatment for men who suffer from alcoholism; as well as treating co-occurring disorders.
We use a multi-disciplinary addiction treatment approach implemented by licensed professionals. The Arrowhead Lodge Recovery Staff includes a Physician-Addictionologist, Addiction Psychiatrist, Doctor of Clinical Psychology, Registered Nurse, several Licensed Therapists, and an addiction Nutritionist.
Mindfulness training, healthy exercise, nutritional counseling and education, cognitive behavioral therapy and psychoeducation are a part of our treatment program. We have chosen to keep our facility small and staff to client ratio large. Each client receives individual therapy and counseling; as well as group therapy and counseling.
Addiction Recovery Journey to Wholeness and Healing
At our mountain retreat facility near Prescott, Arizona – men find and strengthen inner peace, and experience tranquility.
We equip our clients with the depth and stability to handle all the curves and disappointments – as well as joys – in their regular daily lives once they leave Arrowhead Lodge Recovery.
Start your journey to alcohol recovery by contacting Arrowhead Lodge Recovery.
Your confidentiality is assured when you contact us.
Speak personally and privately with Executive Director Dr. Kenneth Chance at (888) 654-2800.