Insomnia can affect everyone, but those recovering from addiction often have a difficult time sleeping as they embark on their recovery. Luckily, there are simple steps you can take to help improve your sleep.
As little as 10 minutes of exercise a day has been shown to increase the duration of sleep. It can also make it easier to fall asleep, which some studies suggest is due to the way exercise raises then lowers core body temperature. Either way, exercise physically wears you out and can help you get a better night’s sleep.
Lower Your Bedroom Temperature
When your body prepares for sleep, its temperature lowers slightly. If you are struggling to fall asleep, try lowering your room temperature an hour or so before you plan to sleep. Experts recommend temperatures between 60-67 degrees Fahrenheit for optimal sleep. For those with extreme insomnia, lowering the temperature even earlier might be effective.
Reduce Blue Light Exposure in the Evening
Some people find that using their phones or laptops at night makes it more difficult to fall asleep. This is caused by the blue light electronic devices emit, which can trick the body into thinking it’s daytime. To reduce your phone’s effects on your sleep, consider installing an app that filters out blue light, or doing something else before bed, like reading or listening to music.
Avoid Caffeine Before Sleeping
Although caffeine has many beneficial effects, it can remain elevated in the body for six to eight hours after consumption. This can make it difficult to fall asleep. By avoiding caffeine after three or four o’clock in the afternoon, you can better prepare your body for sleep and allow the concentration of caffeine in your body to decrease.
Melatonin is naturally produced by the body to aid with sleep. If you struggle to fall asleep, you might want to consider taking a melatonin supplement. Taking a 2 mg supplement right before bed may naturally assist you in falling asleep. It may also increase the quality of your sleep. Melatonin supplements can be found over the counter.
Eat an Earlier Dinner
Several studies have shown that eating later in the evening can increase the time it takes to fall asleep. Eating late reduces natural melatonin production, so the later you eat, the longer it will take for you to grow tired. Those struggling with insomnia should make sure to eat at least two hours before they plan to sleep.
Draw a Hot Bath
Research shows that taking a hot bath before bed can help you fall asleep more quickly. Other activities that you find relaxing can also help increase sleep, so if you don’t enjoy baths, you could try meditation, reading or something else that you enjoy.
Avoid Spending Excess Time in Your Bedroom
When you spend frequent time in your bedroom unrelated to sleep, your mind will start associating it with being awake. This can make it difficult to fall asleep. Optimally, you should only spend time in your bedroom right before you sleep. The process of recovery can make sleeping difficult for some people. These sleeping tips are great options to experiment with in order to get a better night’s sleep. If you continue to struggle with sleep interruptions or disturbances, you might want to consider seeing a sleep specialist, but it’s important to remember that sleep issues due to the process of recovery will eventually pass.