Individuals who are new to addiction recovery may be under the misconception that treatment alone will help them establish and sustain lasting sobriety. However, it is essential to understand that achieving effective and long-lasting recovery involves more than just participation in professional treatment; it also requires consistent engagement in healthy lifestyle changes. For instance, increasing exercise and prioritising nutrition are essential lifestyle changes that can help to improve mood and well-being overall, especially in sobriety. Alongside these elements, one lifestyle change that is often overlooked in addiction recovery is quality sleep hygiene. Understanding how sleep hygiene can impact addiction recovery is a necessary component in establishing lasting healing from maladaptive behaviours.
At PCP – The Perry Clayman Project, we offer several private addiction rehabilitation clinics across the UK, working to help individuals and families heal from the devastating effects of substance addictions as well as behavioural addictions like codependency, gaming, and gambling. We provide treatment in various stages to meet the unique and individualised needs of our clients, no matter where they stand in their journey to lasting addiction recovery. Alongside treatment, we prioritise our clients’ well-being in their daily lives by promoting a wide range of healthy lifestyle changes. Moreover, fostering quality sleep hygiene remains a priority in our facilities, as sound sleep is essential for lasting abstinence and healing.
Understanding Addictive Behaviors
Addictive behaviours produce profound effects on nearly all aspects of an individual’s life. However, it often takes time for these effects to be brought to light. This is because the initial engagement in maladaptive behaviours – like alcohol and drug use, for example – produces perceived feelings of euphoria and contentment. Further, such feelings are what commonly inform continued use, at least during the early stages of addiction.
Yet, over time and through repeated engagement in such behaviours, individuals will develop a compulsive need to satisfy cravings or urges to engage in said behaviour to feel normal rather than to experience euphoria. This experience describes tolerance – needing to engage in a behaviour in greater durations or quantities to achieve desired effects – and withdrawal – symptoms that manifest when an addictive behaviour is slowed or ceased. The effects of tolerance and withdrawal differ for each person and pertain to elements such as how long an individual has been engaging in a behaviour, how often or frequently, and if they are engaging in multiple addictive behaviours at once.
In addition to increased tolerance and the severity of withdrawal effects, many other warning signs may indicate the presence of substance use disorder (SUD) or other behavioural addictions. For example, as the National Insitute on Drug Abuse (NIDA) explains, addiction “is considered a brain disorder, because it involves functional changes to brain circuits involved in reward, stress, and self-control.” As such, individuals with addiction may find themselves mentally preoccupied, wondering when they will obtain their next fix. Additionally, some may not come to terms with their addictive behaviours until they begin to interfere with their interpersonal relationships, careers, or other major obligations.
Thus, contrary to what some may believe, achieving effective recovery from addiction not only requires individuals to cease problematic behaviours but also to strive for healing of the mind, body, and spirit in tandem. Treatment will help clients tackle any underlying causes of their maladaptive behaviours by strengthening cognitive awareness and the knowledge of healthy coping mechanisms. In addition to participating in treatment, however, individuals seeking recovery must also be ready and willing to commit to healthy lifestyle changes that are conducive to sobriety.
Before learning to prioritise sleep hygiene in recovery, it can be helpful to understand the importance of quality sleep in healing as well as how addictive behaviours impact sleep hygiene.
The Basics of Sleep and Sleep Hygiene
Though we spend more than ⅓ of our lives sleeping, many of us do not understand the impact of sleep on our well-being. The National Institute of Neurological Disorders and Stroke (NINDS) sheds light on the importance of sleep, stating:
Quality sleep – and getting enough of it at the right times — is as essential to survival as food and water. Without sleep you can’t form or maintain the pathways in your brain that let you learn and create new memories, and it’s harder to concentrate and respond quickly.
Moreover, according to the National Heart, Lung, and Blood Institute (NHLBI), sleep hygiene plays a vital role in our health and well-being throughout our lives. Some of the most prominent benefits of quality sleep hygiene include:
- Supporting healthy brain function
- Maintaining physical health by strengthening the immune system and promoting muscle recovery
- For children and teens, supporting growth and development
- Lowering the risk of chronic health problems
- Improving the formation of long-term memories
- Fostering energy and a happier mood
Sleep Stages: REM and Non-REM
The dynamic process of sleep can be broken down into two basic types: Rapid eye movement (REM) and non-REM sleep. Our body cycles through four stages of sleep several times throughout each night. Each cycle is comprised of three non-REM stages and one REM stage. Moreover, each stage is linked to specific brain functioning and associated neuronal activity.
Stage 1 – non-REM sleep: The changeover from wakefulness to sleep that lasts a short few minutes. This stage slows heartbeat, breathing, eye movements, and brain waves while relaxing muscles.
Stage 2 – non-REM sleep: The period of light sleep before entering deeper sleep. This stage slows heartbeat, breathing, and brain waves further, yet brain activity is also marked by brief bursts of electrical activity.
Stage 3 – non-REM sleep: The period of deep sleep that allows one to feel refreshed upon waking up. This stage slows heartbeat and breathing to their lowest levels, and brain waves become even slower.
Stage 4 – REM sleep: The period that facilitates rapid eye movement and mixed-frequency brain wave activity. Dreaming occurs mostly in this stage, and the body becomes temporarily paralysed, preventing one from acting out in their dreams.
Circadian Rhythms and Sleep-Wake Homeostasis
In addition to becoming familiar with the role of sleep stages in sleep hygiene, it is also important to understand to internal biological mechanisms that are constantly at work to regulate wakefulness and sleepiness. These biological mechanisms include circadian rhythms and homeostasis. First, NINDS explains that circadian rhythms “control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm.” They direct a number of important functions, including:
- Daily fluctuations in wakefulness
- Body temperature
- Metabolism
- Release of important hormones
An individual’s circadian rhythm synchronises with environmental cues (sunlight and temperature, for example), yet they continue even when these cues are absent.
The second internal biological mechanism related to sleep worth noting is sleep-wake homeostasis, which is responsible for tracking an individual’s need for sleep. As stated by NINDS, “The homeostatic sleep drive reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation.” Some factors that influence this mechanism include:
- Medical conditions
- Medications
- Stress
- Sleep environment
- Diet
- Substance use
- Exposure to light
The Effects of Addictive Behaviors on Sleep Hygiene
Though often under-discussed, addictive behaviours often have undeniable effects on an individual’s sleep hygiene. For example, as explained by The Psychiatric Clinics of North America, “Drugs of abuse and alcohol have disruptive effects on sleep, in particular, interfering with the ease of falling asleep, increasing the difficulty in maintaining sleep, and altering the cycling of sleep stages from non-rapid eye movement (NREM) sleep to rapid eye movement (REM) sleep.” The journal also notes that these effects linger into the following day, influencing daytime fatigue and impairing alertness.
Now, it is true that some people are prescribed sedatives or use nighttime sleep aids in an attempt to enhance sleep hygiene. Yet, according to the aforementioned journal, “Tetrahydrocannabinol (THC), sedative-hypnotics, and alcohol may become reinforcers and lead to substance abuse through their capacity to induce sleep in persons with insomnia or to reverse a waking ‘hyperaroused’ state.” With this, individuals can better understand that the regular use of any addictive substance – even to promote sound sleep – can interfere with sleep hygiene, causing sleep challenges and disruptions that can be difficult to treat.
Moreover, as explained by the Journal of Addiction Research, “Addictive drugs not only have effects on sleep patterns and circadian rhythm, but sleep disturbances act to exacerbate the adverse effects of psychoactive drugs. In fact, sleep disturbances are often the reason for taking drugs in the first place, staying on drugs, and relapsing by those wishing to quit.” This helps to further address the role of addiction in perpetuating continued use, despite the negative consequences that continued alcohol and drug use may be causing to one’s life.
Addressing Poor Sleep Hygiene in Addiction Recovery
It is important to note that the effects of poor sleep hygiene that manifest as a result of addictive behaviours rarely stop once an addictive behaviour has ceased. Oftentimes, these effects linger for months and years into an individual’s recovery journey. When an individual’s sleep is unregulated, it can cause low energy and mood, thereby causing a lack of motivation for continued recovery and sobriety. In other words, leaving these effects untreated or unmanaged can pose immense risks for a client potentially returning to alcohol and drug use in the future.
As the Substance Abuse and Mental Health Services Administration (SAMHSA) explains, sleep disturbances and poor sleep hygiene “can have significant negative effects on the physical, mental, and emotional well-being of people in recovery. It can also interfere with substance abuse treatment.” Thus, those who are seeking recovery from addictive behaviours must work alongside professionals to address any concerns related to sleep hygiene. Professionals can help not only assess sleep disorders and disturbances but also determine underlying causes and provide guidance for healthily navigating sleep hygiene in recovery.
Suggestions for Fostering Quality Sleep Hygiene in Sobriety
In addiction treatment programmes, professionals may utilise a variety of interventions and treatment approaches to help clients navigate sleep disturbances like insomnia. Despite what some may think, professionals tend to avoid prescription treatments for sleep disturbances in addiction recovery. Rather, as explained by SAMHSA, “Nonpharmacological treatments are preferred because many pharmacological treatments for insomnia have the potential for abuse and can interfere with SUD recovery.” Some examples of nonpharmacological approaches that may be used in treatment include:
- 1-2-1 counselling
- Sleep education
- Cognitive-behavioural therapy (CBT)
- Mindfulness and other holistic interventions
In addition to utilising interventions and guidance provided in professional addiction treatment, there are many things that individuals can do at home to foster quality sleep hygiene in sobriety. Consider some of the following suggestions.
Set Bedroom Up for Quality Sleep
One of the most helpful things that individuals can do to improve their sleep hygiene in addiction recovery is to ensure that their bedroom or sleep environment is conducive to quality sleep. A restful bedroom environment consists of:
- Darkness; little exposure to light
- Cool temperature; excess heat can disrupt sleep
- Little to no noise; devoid of distractions
- Comfortable pillows and bedding that promote airflow
In addition to setting up a bedroom for quality sleep, it can also be helpful to avoid laying or sitting in bed for reasons other than sleeping. When an individual’s bedroom is optimised for quality sleep hygiene, both their wake-sleep homeostasis and circadian rhythm will sync with their bedroom environment.
Implement a Sleep Routine
Another thing that individuals in addiction recovery can do to sync their internal biological mechanisms of sleep with their daily lifestyle is to implement a sleep routine. A sleep routine can include elements such as:
- Going to bed at the same time each night
- Waking up at the same time each morning
- Limiting the use of electronics after a certain time
- Avoiding snacking or drinking after a certain time
- Engaging in mindfulness
One’s sleep routine starts even before they get into bed. It involves creating intentional time and space for relaxation to allow the body and mind to recognise that sleep is just around the corner. Some may prefer to engage in guided meditations to prepare for sleep, while others may choose to avoid the use of electronics at least one hour before bed. Moreover, a bedtime routine ensures that one’s circadian rhythm remains intact by going to sleep at the same time each night and waking up at the same time each morning.
Exercise During the Day
Regular exercise is another element that can help individuals establish a reliable circadian rhythm. As explained by the Centers for Disease Control and Prevention (CDC), “Being physically active during the day can help you fall asleep more easily at night.” Exercise can also help alleviate sleep-related problems, enabling one to receive more sound rest throughout the night.
Additionally, according to the American Journal of Drug and Alcohol Abuse, “Research suggests that exercise may reduce the likelihood of [returning to future substance use] among individuals with SUDs by decreasing negative mood/affect and/or increasing positive mood/affect. . . Furthermore, engaging in exercise increases exercise self-efficacy, which encourages continued exercise, and it may increase self-efficacy for attaining and maintaining abstinence from substance use.” Thus, exercise may not only enhance sleep hygiene but can also work to sustain abstinence throughout recovery.
Promoting Sleep Hygiene and Recovery With PCP
We at PCP – The Perry Clayman Project understand the numerous obstacles that often surface during treatment and recovery from substance and behavioural addictions. Yet, we do not want any of these obstacles to be the reason that someone is unable to achieve lasting abstinence and success in their recovery journey. We are dedicated to helping our clients establish and sustain lasting sobriety through personalised treatments and programmes.
Some of the treatment programmes we offer include:
- Primary alcohol and drug rehabilitation
- Secondary programme
- Third stage supported housing
- Daycare rehab
- Support for families
- Aftercare
Moreover, for those struggling with poor sleep hygiene in recovery, we will implement treatment approaches that support quality sleep hygiene to ensure lasting success and sobriety.
Oftentimes, sleep hygiene is dismissed in healing and recovery. Yet, quality sleep hygiene plays an essential role in your ability to successfully establish and sustain lasting sobriety from alcohol, drugs, and other behavioural addictions. There are many things that you can do to strengthen the quality and duration of the sleep you get each night, from ensuring that your bedroom is conducive to quality sleep to exercising each day and more. For those who are struggling to recover from addiction due to sleep disturbances, we have the professional support that you need to heal. Call PCP – The Perry Clayman Project to learn more about our programmes and services at 08000 380 480.