An individual decides to go for a detox session as the first step in the recovery process when they want to get past their addiction for a particular thing (alcohol, cigarettes, etc.). It can be thought of as one of the most tedious phases in the recovery process because it can become strenuous to get free of substances from the system. Alcohol detox services are the most prominent type of detox services where people who suffer from prolonged alcohol addiction can get rid of their habits.
One of the main side effects of getting a detox happens to be insomnia. It is a syndrome where an individual has a problem falling asleep during the night. It may also encompass conditions like disturbed sleep that occurs despite sufficient sleep. As per reports by The Journal of Addiction Medicine, people during detox recovery experience five or more insomnia symptoms than those who face it in general.
If you are one of them, you are at the right place! This article will walk you through some tips, which would come in handy dealing with insomnia during the detox process.
1. Commitment to an organized sleep schedule
It is an underrated sleep trick whether a person is an insomniac or not. Making a sleep schedule and sticking to it is one of the best things an insomniac can do. Going to sleep and waking up at the same time every single day has a profound influence on the sleeping schedule. An organized sleep schedule sets up the body’s internal clock, known as the circadian rhythm. The quality of your sleep depends on the sleep schedule – the more unwavering it is, the better it gets.
2. Establishing a rejuvenating and enjoyable bedtime routine
A relaxing bedtime routine is what people need to get their sleep problems on track. It may include indulging in books, listening to serene tunes of music, taking a shower, or enjoying a calming bubble bath. However, it does not incorporate watching television, mindlessly scrolling down the phone, or binging on series on laptops, phones, or tablets.
These activities only interfere with your brain and trigger it to stay up for prolonged periods causing sleep disturbances. Cut down the time you spend in front of the screen to 30 minutes before sleeping to help the body relax and stay calm.
3. Practicing Mindful eating and drinking habits
‘You are what you eat.’ is a phrase we swear by. When talking about mindful eating and drinking, it becomes important to steer clear of nicotine, caffeine, sodas, ice creams, and desserts at least five or six hours before sleeping because they are stimulants that can make falling asleep difficult.
Another piece of advice we would like to give is never going to bed hungry; it may destroy your ability to fall asleep. If you feel the need, have a very light snack. On the other hand, never go to bed with too much food as it may cause stomach-related issues. Also, be cautious of how many liquids you consume before bed as you may like to avoid the chance of visiting the loo in the middle of sleep.
4. Taking short naps
Taking naps during the day has been proven to be essential for productivity. But a point you should note here is – limit it to 30 minutes only. Taking naps for longer hours interrupts the internal body clock and may prevent you from sleeping at your scheduled time.
Longer nap times may also cause laziness, fatigue, and exhaustion while working. Scientists advise 15 to 20 minutes of naps to rejuvenate the mind and brain.
5. Sleep in your bedroom or at the same place every single day.
To sleep better, make your bedroom comfier and the environment sleep conducive. Keep off the lights and lower the curtains on the window. Do not watch any screen, do any work on the bed or the area or use electronic gadgets because these activities may alarm the brain to stay awake.
Prevent from using the sleeping area or your bedroom for purposes other than sleeping so that the brain can associate the place with sleeping, making it quicker to fall asleep and relax.
6. Regular exercising is significant for inducing a night of good sleep.
Science has given us undeniable shreds of evidence several times to associate exercising with sleep. Planning a good workout or exercise session regularly helps you to fall asleep faster and get up with more energy the next day. Physical activity boosts sleep. It helps to strengthen the immune system, improve heart health, thereby reducing the risk of cardiac arrest and reduce anxiety attacks.
A physically active person has more energy to expend, causing him to feel tired at the end of the day and inducing good sleep.
7. Refrain yourself from watching the clock.
Pondering at the clock or watch while sleeping might prove to be inconsequential. It may lead to anxiety attacks and cause stress-related issues, making it tough to fall asleep at night. Put your bedroom clock away from you or turn it away to avoid the inclination of watching it again and again.
If you find yourself in a situation where you are lying on the bed for 20 minutes or longer but cannot sleep, we have a small tip for you. Scientists recommend you to get out of bed and do something productive. It may lead to a drowsy effect.
Going for long periods without sleeping can ill affect your physical and mental health. Curing insomnia using the mentioned tips is necessary since it may result in poor performance, daytime stress, anxiety attacks, psychological disturbances, and heightened risk of relapsing. Other than these, perform meditation to calm the body, follow a balanced diet, and see yourself recovering faster! We sincerely hope our tips would help you cope with your sleeping problems and change your life for the good.