Dec 17, 2013
We are about the solution here at the Recovered Podcast. So we are going to talk about sleeping tips.
What has been your experience with sleep in early recovery
some of the things that have helped
some of the things that have not helped
What is your experience?
12 Sleeping Tips for Early Recovery
1. Create a good sleeping environment, e.g., bed comfort, quietness,
darkness, comfortable temperature, and ventilation
2. Consider a white noise generator if there is a problem with noise in the
3. Set a consistent time period for going to bed and getting up, including on
4. Avoid daytime naps
5. Eliminate or reduce caffeine intake (particularly after 3 pm)
6. Get exercise early in the day, but avoid exercise in the evening
7. Keep a sleep diary by your bed, noting sleep patterns, troublesome
thoughts, dreams, etc. and discuss troublesome dreams with your counselor,
sponsor or others in recovery.
8. Learn and utilized relaxation techniques, e.g., progressive relaxation,
visualization, breathing exercises; use recovery prayers and self-talk
(slogans) as an aid in getting to sleep.
9. Minimize activities other than sleeping in your bed, e.g., eating, working,
watching television, reading, etc.
10. Avoid large, late meals; have a light snack before bedtime—some that
can actually aid sleep, e.g., small turkey sandwich, warm milk, a banana, a
cup of hot chamomile tea
11. Create a consistent bedtime routine and stick with it.
12. If you can’t get to sleep within 30 minutes, get out of bed and do
something relaxing in low light until you feel sleepy.