One of the things that becomes apparent when you start the journey to recovery from drug abuse and addiction is that many factors contribute to the development of your disease—and these factors also affect your ability to remain sober throughout your life. Addiction is just one part of a larger problem, and without addressing the underlying issues that led to your addiction, you are not going to find a satisfying and healthy life while sober. One of the most important things that many people fail to think of when they’re examining their life of addiction is the role that sleep plays in making you more susceptible to drug abuse.
Sleep and Substance Abuse
Not getting enough quality sleep is a major risk factor for developing depression, impaired breathing, and heart disease. Chronic insomnia has been linked to increased risk for diabetes, obesity, and even cancer; daytime sleepiness is associated with impaired functioning—to the extent that missing out on one hour of sleep can have the same effect on the brain as an ounce of alcohol. Recent research suggests that people who suffer from poor sleep patterns are much more likely to relapse versus those who get healthy sleep. In addition, people with substance abuse disorders are five to ten times more likely to develop a sleep disorder.
The problem is two-fold: when you are taking drugs or consuming alcohol regularly, the chemicals in these substances interrupt sleep. The lack of quality sleep means that you spend the day down, depressed, and in a poor mental state—spurring you to use again. When you quit, withdrawal symptoms can make you uncomfortable, and make it difficult to get quality sleep. While this seems like a no-win situation, in the long term, these withdrawal symptoms recede. There are also things that you can do to prevent the vicious circle.
Quality Sleep As Relapse Prevention
The last thing that you want as an addict in recovery is to relapse; there is, unfortunately, no foolproof way to make sure that you never relapse into addiction. However, by getting restful, quality sleep, you can reduce your risk of returning to drug or alcohol abuse. Obviously, if you are an addict, narcotic sleeping pills and hypnotics are not a good idea. But there are some medications that are available while you are seeking drug abuse treatment and afterwards that can help. These medications are not habit-forming and can be used on an as-needed basis with few side effects—they mostly help the body to stay asleep rather than putting you out.
If you really want to avoid all medications (and this is wise), other options can include relaxation techniques and meditation. Many addicts have found that ten to fifteen minutes of relaxation and meditation before they go to sleep helps them to achieve a more restful night’s sleep consistently. One very basic exercise that you can do is to sit down comfortably near your bed and close your eyes. Inhale while counting to three and then immediately exhale while counting to three. Continue doing this for a few minutes—up to five minutes. You will find that the steady, full breathing increases your relaxation and helps you to get into a much calmer state, ready to sleep. Studies have shown that even when individuals are unable to get a full 7-8 hours of sleep, this exercise helped improve the quality of their rest so that the effects of the reduced time were diminished. This and other techniques can be learned at a drug and alcohol treatment facility.
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