Natural Insomnia Treatments

Posted on :  January 12th, 2015  |  By :  towardsrecovery

Patients who are recovering from addiction, even those who are in treatment with methadone, often have trouble with sleep. If you have difficulty falling asleep, you could have insomnia which is a real sleep disorder that can become chronic. Getting regular sleep is important to maintain a good quality of life, especially when you are dealing with the stresses of recovery.

Recovering from opioids can lead to insomnia for several reasons. Because the brain is changing to life without heroin, the brain could have difficulty falling asleep and staying asleep. Some people recovering from addiction could have other health issues that make it difficult to sleep. Even the chemicals in addictive substances can alter the cycles of sleeping and waking. Since many people who are recovering from addiction are used to passing out instead of falling asleep, they have to relearn how to go to sleep at night.

Instead of using chemicals to fall asleep, there are other options that work just as well. These methods can actually help with recovery because people learn how to use their bodies instead of medications to help themselves:

Build Sleep Habits

One of the best ways to defeat insomnia is to develop sleep habits. The best way to do this is to go to sleep and wake up at the same time each night and day. Sleeping in on the weekends can make a mess of sleep habits, especially if you are trying to get your body on a regular cycle. Eventually, your body will start to feel better after developing a pattern of being awake and being asleep. Sleep hygiene (in the form of sleep habits) can even help with headaches that can accompany recovery.

Avoid Caffeine Late in the Day

It is also a good idea to stay away from caffeine, especially in the afternoons and evenings. Caffeine can affect people for more than six hours after ingestion. Energy drinks, as well as coffee, tea, and sodas can affect sleep cycles, which can cause setbacks along the road to recovery. If you have questions about caffeine and how to fit it into your schedule, you should talk to your Towards Recovery therapist.

Build a Haven of Relaxation

Your bedroom should be a haven of comfort. It is best to remove distractions like televisions, computers, pets, and unnecessary lights. The room temperature should be comfortable – not too warm or cold. When you are in recovery, it is a good idea to sleep on your own, until you have developed a sleep pattern that helps you. Blue light inhibits sleeps, so turning on the television will not help you develop a sleep habit.

Do Not Hit the Snooze Button

Many people think that setting their alarm clocks early will help them get up earlier. Unfortunately, most people just hit the snooze button, which does not help people wake up any earlier than they planned. When you hit the snooze button, you actually end the best part of sleep – REM. It is best to set the alarm clock for when you really need to wake up.

No More Naps

Another way to mess with the wake-sleep cycle is to take naps because they will prevent you from falling asleep at night. Even though naps are an enjoyable way to relax in the afternoon, they do keep people awake at night.

Add Exercise to Your Day

It is also helpful to exercise every day. Even if you can take a short walk each day, try to do it. When you do exercise, you should avoid exercising close to your bedtime because your body could be too energized to fall asleep.

Create a Soothing Set of Rituals

Lastly, you can benefit from creating a ritual before bed. It is best to develop a series of rituals before bed. Some people enjoy reading or soaking in a warm bath along with taking care of the teeth and brushing their hair. Some will also pray or meditate as a way to relax the mind before resting for the night.

Contact Towards Recovery for more information. But if you need help or treatment, we encourage you to contact us on 519-579-0589.

Who We Serve ?

  • Individuals using/abusing street narcotics (e.g. heroin).
  • Patients abusing prescription narcotics(i.e., Codeine, Talwin, Percocet/Percodan, Dilaudid, Morphine or Demerol, et cetera).
  • Individuals displaying any of the following behaviours: Compulsive drug use or drug seeking/craving.