Early Sobriety Insomnia: 7 Tips to Improve Your Sleep

Key Takeaways

• Insomnia is something that many people in early recovery from alcohol use disorder experience.
• Developing ways to practice good sleep hygiene, such as setting a specific bedtime and avoiding caffeine at night, can help.

Drug and alcohol use affects the brain's neurochemistry and disrupts many of the body's normal biological functions.¹ It can take time for your body to regain balance.

A common issue many people experience in early recovery is insomnia, which can be difficult to handle. Lack of sleep can be a trigger for relapse, so learning ways to rest better can support your recovery.

Let's Catch Some ZZZ's

Depending on your relationship with alcohol, there is a chance you may feel used to drinking until you pass out. If that's been your pattern, trying to fall asleep without drinking alcohol can feel both unfamiliar and challenging at first.

Millions of Americans struggle with getting healthy, productive sleep, so it is likely that you've probably heard general tips for how to fall asleep and stay asleep. But, when in recovery from alcohol addiction, some recovery-specific ideas can be more helpful.

1. Avoid Caffeine

Caffeine can keep you alert and restless, which can make it harder to fall asleep. Therefore, if you are struggling with your sleep, strive to avoid caffeine at night.

This might look like skipping coffee at night meetings, or opting for decaf instead. Or, you may consider trading your caffeinated beverage with something more conducive to sleep, such as chamomile tea.

2. Avoid Difficult Conversations at Night

For many, nighttime is a time to rest, relax, and decompress from the day.

If you are having difficulty sleeping, take a look at your schedule and evaluate your activities during this time of day. For example, if you attend AA meetings at night and find that you get emotionally charged up afterwards, think about attending meetings at an earlier time of the day if possible.

3. Turn Off Your Phone

Phones can be an excellent resource for people in recovery, as it can connect people to large support networks, alumni programs, and so much more.

However, it can be beneficial to turn off or silence your phone the closer it gets to bedtime. This gives your mind a chance to settle and gives you the opportunity to sleep through the night without being disrupted by texts or notifications.

4. Stick to a Regular Schedule

Focusing on your sleep hygiene can be extremely beneficial in helping you fall asleep and stay asleep during early sobriety. You can improve your sleep hygiene by setting a specific bedtime, distancing yourself from electronics prior to bedtime, and ensuring your bedroom environment is clean and quiet.

Choosing activities that fit your bedtime can make a difference. This type of consistent routine will not only add structure to your days, but it may also help you get the rest you need.

5. Find Your Inner Zen

Spend time thinking about the things that make you feel most relaxed, while also considering some new options that can help you relax around bedtime. This might include reading a book, knitting, drawing, or listening to music.

Allow yourself to try new things, such as yoga, a calming skincare routine, etc. to expand your options.

6. Find a "Night Drink"

Try including a non-alcoholic beverage into your bedtime routine that is also free of caffeine and added sugar. This can help signal your body that it's time to wind down. Some options include caffeine-free diet cola with lime juice, a seltzer with a splash of fruit juice, or even tea.

7. Stay Away From Sugar

It is extremely common for people new to sobriety to find themselves compensating for their lack of alcohol with sweet, sugary foods. However, eating a lot of sugar, especially at night, can affect how well you sleep.

If you are craving something sweet later in the night, try a healthy option, such as fruit or greek yogurt.

There Is Hope for Recovery

Addiction is treatable, and a life of freedom is possible. Connect with drug and alcohol treatment centers that specialize in your specific needs, from holistic care to medication-assisted treatment. Don’t wait another day to get help; find a recovery program that works for you.