We know that it is pretty common for someone who has insomnia to also suffer from anxiety and depression. We also know that sleep deprivation is literally a form of torture used to break down will power and mental stamina. It then clearly follows that in order to continue recovering after your drug detox and alcohol recovery program concludes, you will need to guard your sleep schedule closely. Don’t cheat yourself by taking on too much, or by wasting time late into the evening when you could be resting. If sleep deprivation leads to a compromised will power than your decision making and problem solving skills are probably also compromised, making it more difficult to manage triggers or resist cravings. Here are three ways to help you manage a healthy sleep schedule.
- Go to bed at the same time every night and wake up at the same time every morning. This kind of routine will help get your circadian rhythm working consistently and smoothly. Working out your sleep rhythm like this can help to train your body to relax and rest deeply when you are asleep in your bed. This kind of structure may seem excessive, but our bodies like schedules, and I guarantee you’ll feel a difference in your health and general moral over time.
- Your bed is only for two things. Your bed should be reserved for intimate moments with your lover and restful sleep. Avoid working in bed or lying awake too long in your bed while you worry about tomorrow. You need to solidify your bed as a sacred space of rest, as a place of peace and physical support. Make it a place you feel comfortable and content. It should become your habit to get out of bed if you find yourself worrying about any subject for very long. Go and make yourself a cup of herbal tea or drink some tepid water, then maybe write in your journal, and try to go back to bed again.
- Use a smart phone app. There are smart phone apps on iPhone, android, etc, that can track how long you sleep, how deep you go and how well you slept. These apps can show you analyzed trends and create reports to show your doctor if you need to speak with them about any sleep related medical concerns.
Managing your sleep schedule and getting at least 7-8 hours of sleep each night is one of the easiest ways to be proactive about your health and well being.