How did you deal with sleep issues in recovery? Is this one of those things that just takes time?
After I got through the early physiological withdrawal insomnia, I actually had a few solid weeks of really good sleep. Now, heading into month 3, I’m stuck in this pattern where I wake up after 3–4 hours of sleep and then either can’t get back to sleep at all or take hours to fall back asleep.
Well for me I need to do sleep hygiene words where you have a set schedule before bed your pattern you don't use electronics before you go to bed and if I do wake up I try to drink some water and then lay back down
Everyone is different, but most of us experience some type of sleep issues. These will become normal too.
Getting 7-9 hours of sleep a day, even in two or more sleeping sessions is as effective for me. So some days I take an afternoon nap.
I found everything that Jerry said above to be true too.
I also used guided meditation and breathwork apps and youtube videos.
I tried different ones and kept a few links that worked well for me. Ranging from a few minutes to over an hour.
I have shared the shorter guided breathwork videos with others in recovery who lost loved ones. I use them when I understand things are going to be hard.
Reducing or eliminating caffeine and some sugar later during the day helps.
Some physical activity and then a warm/hot shower about an hour before bedtime are great.
Having your last meal over an hour before bedtime is good too.
Let us know what works for you too.
Yep, that’s precisely it. Just one of those things that take time. I don’t think I had a full night sleep for the first five years. I had to learn that I am a very addictive person. My personality hugely and I would get into patterns that wouldn’t allow me to sleep like being on my phone at night. I also spent years without sleep so it takes time for your body to feel safe enough in your environment there are things I can help. I like soothing calm music at night even if I have the TV on for some reason that helps getting enough exercise for the day I like the nice shower before bed or bath something to relax your nervous system cause that’s what it is you’re relaxing your nervous system. Definitely when we were an addiction. Our nervous system systems were on fight or flight mode. It gets better.