Sleep

Written By Guest User

Sleep

Sleep is such an essential part of our wellbeing. Have you ever considered practicing good sleep or how to prepare for a good sleep? In recovery  one of the new skills we need to learn is sleeping without the aid of a substance. It is important to develop a pattern of behaviors that will lend to a good night's sleep. Research has shown that sleep hygiene is strongly related to sleep quality and daytime sleepiness (2006, Mastin, Bryson & Corwyn ). 

  • Set a schedule. Establish a regular sleep schedule every day of the week don’t sleep in more than an hour, even on your days off.

  • don’t force yourself to sleep. If you haven’t fallen asleep after 20 minutes, get up and do something calming. Read a book, draw, or write in a journal. Avoid computer, TV, and phone screens, or anything else that’s stimulating and could lead to becoming more awake.

  • Avoid caffeine, alcohol, and nicotine. Consuming caffeine, alcohol, and nicotine can affect your ability to fall asleep on the quality of your sleep, even if they are used earlier in the day. Remember, caffeine can stay in your body for up to 12 hours, and even decaf coffee has some caffeine!

  • Avoid napping. Napping during the day will make sleep more difficult at night. Naps that are over an hour long, or those that are later in the day, are especially harmful to sleep hygiene.

  • Use your bed only for sleep. Everybody learns to associate your bed asleep, you’ll start to feel tired as soon as you lay down. Using your phone, watching TV, or doing other waking activities in bed can have the opposite effect, causing you to become more  alert.

  • Exercise and eat well. A healthy diet and exercise can lead to better sleep. However, avoid strenuous exercise and big meals for two hours before going to bed.

  • Sleep in a comfortable environment. It’s important to sleep in an area that’s adequately quiet, comfortable, and dark. Try using an eye mask, earplugs, fans, or white noise if necessary. (2016, therapist Aid)

References 

Mastin DF, Bryson J, Corwyn R. Assessment of sleep hygiene using the Sleep Hygiene Index. J Behav Med. 2006 Jun;29(3):223-7. doi: 10.1007/s10865-006-9047-6. Epub 2006 Mar 24. PMID: 16557353.

Sleep hygiene handout (worksheet). Therapist Aid. (2016). Retrieved 2022, from https://www.therapistaid.com/therapy-worksheet/sleep-hygiene-handout 

Walker, M. (n.d.). 6 tips for Better Sleep. Matt Walker: 6 tips for better sleep | TED Talk. Retrieved 2022, from https://www.ted.com/talks/matt_walker_6_tips_for_better_sleep/transcript 

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