Have you ever heard someone sigh after describing all the work they need to do and say, “No rest for the weary”? Maybe you have even said it yourself.

The saying reveals something important about the lives so many of us lead these days. Our schedules are jam-packed, and it often seems as though we will never work our way to the end of our to-do lists. And so, we give up opportunities to rest in an effort to stay productive and keep moving forward. One area where trade-off plays out is sleep.

The statistics related to sleep in America are alarming—especially because sleep is absolutely essential to maintaining good physical and mental health. And for a person in recovery from a substance use disorder, getting enough sleep is foundational to ongoing recovery.

Getting enough sleep might well mean leaving some bad habits behind and replacing them with habits that support rest. Let’s take a look at some changes you might make to improve the duration and quality of your sleep.

Some Daytime Practices That Support Sleep

What you do during the day has a significant impact on your ability to sleep well at night. Here are some suggestions for making sure your day does not undermine your night:

Spend some time in the sun each day: While you probably do not think of the sun as an aid to getting enough sleep, the fact is that even brief amounts of time spent in sunlight each day help your body keep differentiating day from night. Keeping your circadian rhythms regulated makes it easier to sleep at night.

Limit your caffeine consumption—especially in the afternoon and evening: Your morning cup of coffee might be a key part of getting you going each day, but if you want sleep to come more easily at night, it is important to limit your caffeine intake later in the day. Caffeine is, after all, a stimulant, which means it is useful for encouraging alertness in the morning but detrimental to efforts to sleep at night.

Make smart eating choices in the evening: What you eat for dinner (and after dinner) can have a real impact on your sleep. Heavy foods do support restful sleep, and foods that are fatty, fried, or spicy can all be problematic. On the other hand, complex carbohydrates like low-fat cheese, milk, and yogurt do promote sleep. Finding the right balance for your evening meal can help you reach your goal of sleeping more restfully in support of your recovery.

Some Nighttime Practices That Support Sleep

Put your screens away early: These days, we all tend to spend a lot of time looking at screens like phones, tablets, and laptops. When it comes to getting good quality sleep, however, you are best served by setting aside those screens an hour or two before you plan to go to bed. That’s true for a couple of reasons: First, the light from the screens themselves has been shown to be disruptive to sleep. Second, much of what we see on our screens stresses us out. Scrolling the news late at night, for example, does not set the stage for a good night’s sleep.

Stick to a nighttime routine: When you were a child, did you have a regular bedtime routine? Maybe you took a bath, put on your PJs, brushed your teeth, and then listened to a parent reading you a story. Odds are all of that happened about the same time each night. That childhood routine is a good model for a sleep routine for an adult. Creating a relaxing routine and sticking with it each night helps your body and mind get ready to rest. Your routine might involve some light stretching, listening to soft music, journaling, or mindfulness practice. As long as it is relaxing, any activity that prepares you for rest can be part of your personal routine.

Be intentional about your sleeping space: Uncluttered, dark, quiet, cool spaces tend to support sleep. While that might seem obvious, it is quite possible that your bedroom is something of a mess, the streetlight across the way shines into your window, the neighbor’s dog has a nighttime barking habit, and your room tends to be stuffy in the evening. Making some intentional changes—straightening up, hanging a heavier curtain to block out light, using a white noise machine to mask other sounds, and setting up a fan or lowering your home’s temperature at night—can make a big difference when it comes to getting the restful sleep you need. We recommend a good mattress and quality pillows, soft linens, and comfy pajamas, too.

Get the Help You Need at The Aviary

Located near St. Louis, Missouri, The Aviary Recovery Center has been honored as one of the best substance use disorder treatment facilities in the country for three consecutive years. That means you can count on our team to provide exceptional, evidence-based care that is personalized to address your specific needs. If you are struggling with drugs or alcohol, we can help you reclaim your life so you can build a brighter future for yourself. When you are ready to get started, we are here to help.