Sleep in Addiction Recovery
During the early stages of recovery from addiction, it’s incredibly common for sleep patterns to become significantly disrupted. In fact, someone with a substance use disorder is 5 to 10 times more likely to develop a sleeping disorder than someone without a substance use disorder [1].
Dealing with insomnia in addiction recovery is a battle that so many people face, so know that you’re not alone.
This page will provide you with important information about what quality sleep looks like and why it's so important. It will provide you with an understanding of the harmful effects of addiction on sleep. You’ll also find suggestions for ways to help you get your sleep back on track so that you can experience a healthy recovery from addiction.
What Is Good Quality Sleep?
Studies show that substance use affects the time it takes to fall asleep, the ability to stay asleep, and the quality of sleep [2].
Addiction can contribute to insomnia, sleep apnea, and circadian rhythm disorders. Getting good quality sleep is important when it comes to recovery from addiction, but what is good quality sleep?
According to the Center for Disease Control, the recommended sleep duration for the average adult is 7 or more hours per night. The average recommendation for teenagers is 8-10 hours per night [4].
Experiencing good quality sleep is not only about how long we sleep for. It also means we’ve moved through each stage of sleep within the sleep cycle.
When we sleep, we go through four different sleep cycles, which are divided into REM sleep and non REM sleep. The first two non REM stages are where our muscles begin to relax. In these stages, our brain waves start slowing down, and we are in a state of very light sleep.
The third non-REM stage is a deeper state of sleep. This is the stage of sleep that causes us to feel refreshed when we wake up in the morning. The fourth stage is the REM stage, during which our heart rate and blood pressure increase and our breathing becomes faster. Dreaming mostly occurs during REM sleep [3].
Good sleep quality means that we’re sleeping long enough, but that we’re also getting the deep rest needed to leave us feeling refreshed in the morning.
How Drugs Affect Sleep
Different drugs affect the body in different ways. Therefore, different drugs affect sleep patterns in different ways.
How Alcohol affects sleep
Consumption of alcohol during the day can pull us out of REM sleep, and cause us to wake up earlier or throughout the night. Alcohol’s effects on sleep are significant because this interrupts the deep sleep needed to leave the body feeling rested and rejuvenated in the morning.
How opioids affect sleep
Opioids affect the sleep cycle because they bind to the body’s mu-opioid receptors, and studies have shown that this has an effect on the body’s sleep cycle. Opioid use can speed up the transition between the different stages of sleep, making it difficult to achieve deep sleep. Dealing with insomnia in addiction recovery is a common battle that many people face who are in withdrawal from opioids
How stimulant drugs affect sleep
Cocaine and amphetamines affect the sleep cycle due to their direct effects on the neurotransmitter dopamine. Dopamine influences mood and rewards feelings, but also affect alertness, which is tied to the sleep cycle. Cocaine and amphetamines increase dopamine, and the ongoing use of these substances can lead to significant sleep disturbances.
How cannabis affects sleep
Marijuana affects the sleep cycle by binding to cannabinoid receptors. These receptors are a part of the body’s endocannabinoid system which also affects the body’s sleep cycle. Having difficulty falling and staying asleep is a common effect of withdrawal from marijuana [5].
Why Do We Struggle With Sleep In Addiction Recovery?
Using substances for a prolonged period of time has many effects on the brain and body, including changing the way in which the body functions. The programming of the body becomes disrupted when getting accustomed to substances.
Long-term substance use essentially creates chemical changes in our bodies that affect the circadian rhythm and make it more difficult to fall asleep or stay asleep throughout the night.
In this way, the programming of the body has to change again during detox and recovery when it is no longer receiving those substances. Drugs affect sleep because when the body is in recovery, it essentially has to recalibrate and find its sleep rhythm again.
There are some substances, such as opiates, marijuana, and alcohol, whose initial effects induce sleepiness. People may reach for a substance such as alcohol, for example, in an effort to help them fall asleep. Alcohol’s effects on sleep are actually the opposite and impair sleep quality both in the short and long term [7].
Withdrawal from these substances causes individuals to experience significant difficulty falling asleep at night. Insomnia is one of the symptoms of protracted withdrawal (PAWS), which happens after acute withdrawal symptoms subside and can last for months on end [6].
How Emotions Affect Sleep
Having a clear conscience is also important when it comes to falling asleep and staying asleep at night. Emotions such as guilt or regret, and feelings of anxiety, can certainly cause trouble sleeping.
Repressed emotions and memories can manifest themselves as dreams or nightmares revolve around active use. Living a manageable lifestyle and working through the overwhelming mix of emotions that comes with recovery can help to quieten nighttime brain activity.
Health Benefits of Natural Sleep in Addiction Recovery
Although research indicates that getting the recommended amount of sleep during the night is important, the quality of that sleep appears to be just as important as well [8]. Achieving natural, quality, deep sleep that leaves us feeling refreshed has a number of benefits.
Benefits of natural sleep include:
- Improved mood throughout the day
- More clarity and a sharper mind
- Better decision making
- Improved memory
- Strengthened heart
- Improved immune system Decreased risk of weight gain [9]
Quality sleep is also tied to the ability to form new memories and has an effect on the brain’s ability to learn new coping skills and self-regulate [10]. This has direct ties to someone’s ability to move through addiction recovery effectively.
Struggling With Sleep In Addiction Recovery?
Using addictive substances disrupts sleep quality and when sleep quality is disrupted, individuals may experience a desire to seek out illicit substances to help them sleep. This creates a vicious cycle that can be hard to break. In fact, individuals who are struggling with sleep during recovery are at an increased risk of relapse, compared to those who are not struggling with sleep disturbance in recovery [11].
It is evident that getting quality sleep in recovery from addiction is crucial. This is why it is so important to try to prioritise sleep hygiene in addiction recovery and to try out different methods for gaining quality sleep.
Consistency and patience are key when trying to get back to achieving a good night’s rest.
Tips on sleep hygiene in healthy addiction recovery:
- Establish a consistent bedtime routine, which will allow your body to recalibrate to a regular sleep schedule. This consists of certain activities to do every night before bed, like taking a bath or reading a book, which signals to the brain that bedtime is soon.
- Light and temperature are important for the circadian rhythm, in letting the body know that it’s time for sleep. At bedtime, create as much of a dark space as you can and keep temperatures cool.
- Try not to lay in bed until you’re ready to go to sleep. This creates an association between the bed and sleep time. If you’re laying in bed and feel restless, try to get up and do something else (such as reading, cleaning, etc.) until you feel tired, and then get back in bed.
- Make sure the bedroom is quiet, or use a white noise machine. External noise can make it difficult to achieve deep, quality sleep.
- Avoid blue light and try to stay off of your cell phone before sleeping. Being active on a cell phone before bed can prolong the time it takes to fall asleep.
- Be mindful of what you are eating and drinking, as foods high in sugar or caffeine can keep you wired. Healthy food [12].
A Final Note on Sleep Hygiene Tips
Utilizing the above techniques for proper sleep hygiene in addiction recovery can help to combat the harmful effects of addiction on sleep and establish a healthy sleep rhythm. However, if all else fails, try to shift your focus towards acceptance.
As frustrating as it may feel at times, accept the current state of disrupted sleep in the evenings and focus on trying to get sleep in when you can. Try to have solace in knowing that this won’t last forever and that your body will eventually be able to get to a proper rhythm of sleep.
Natural Sleep Aids for Addiction Recovery
If you decide to explore recovery sleep aids, keep in mind that there are many options that serve as alternatives to addictive sleeping pills. If you choose to go the recovery sleep aid route, there are several non-addictive sleep aids and herbal remedies that can be found over the counter.
Non-addictive sleep aids include:
- Melatonin - Melatonin is a hormone that our bodies naturally produce, which lets our brains know that it’s time to sleep.
- Magnesium - Magnesium is a mineral that has a relaxing effect on the mind and body.
- Valerian root - Valerian is a herb that can help improve sleep quality. It is available over the counter in capsule and liquid form.
- Chamomile - Chamomile is a herb that can induce sleepiness. It can be consumed as tea, or via supplements in capsule and powder form.
- Passionflower - Passionflower has been demonstrated to improve sleep quality and quantity. However, more research is needed to confirm its effectiveness. Passionflower is available in liquid form and as a tea [13][14][15].
In today’s market, there are many natural, non-addictive sleep aids that are available. The many alternatives to addictive sleeping pills are easily accessible and can be found in many convenience stores and online stores. Consult with your doctor or pharmacist if you have any specific questions or concerns regarding non-addictive sleep aids.
Help With Sleep in Addiction Recovery
Following a holistic recovery plan that restores balance to the mind, body, and spirit, will enable you to have better quality of sleep and thereby, healthy recovery from addiction.
a yoga or meditation within our Wellness hub can help to counteract the noise that fills your mind when you are laying in bed at night.
Incorporating exercise throughout the week can help to achieve better sleep quality. The same foods that are not so beneficial during recovery are also the foods that are more likely to keep individuals up at night.
Know that you’re not alone in your troubles with sleep and that sleep disturbances and dealing with insomnia in addiction recovery are struggles that many people face.
By practising proper sleep hygiene, utilising a recovery program to help you express and understand your emotions, and having a bit of patience with yourself throughout it all, you’ll be well on your way towards dreamland.
Read more:
Building a Nest to Assist Restful Sleep
Resources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2766287/
- https://www.drugabuse.gov/about-nida/noras-blog/2020/03/connections-between-sleep-substance-use-disorders
- https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
- https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
- https://www.drugabuse.gov/about-nida/noras-blog/2020/03/connections-between-sleep-substance-use-disorders
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850945/?fbclid=IwAR2FJ5p7yQhGy3oSCfMIROe13KDHH99cXa_X2EVvWQsUyqKUabEyJp6nRw8
- https://www.pcpcc.org/resource/sleep-and-addiction
- https://www.sleep.org/quality-quantity-matters-sleep/
- https://www.sclhealth.org/blog/2018/09/the-benefits-of-getting-a-full-night-sleep/
- https://www.drugabuse.gov/about-nida/noras-blog/2020/03/connections-between-sleep-substance-use-disorders
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850945/?fbclid=IwAR2FJ5p7yQhGy3oSCfMIROe13KDHH99cXa_X2EVvWQsUyqKUabEyJp6nRw8
- https://www.smartrecovery.org/how-to-improve-your-sleep-while-in-addiction-recovery/
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids-home-remedies-to-help-you-sleep
- https://www.sleepfoundation.org/how-sleep-works/are-natural-sleep-aids-safe
- https://www.helpguide.org/articles/sleep/sleeping-pills-and-natural-sleep-aids.htm