When an addict or alcoholic is in the beginning stages of recovery, they often struggle with sleep patterns.

They may go through periods of insomnia (difficulty getting to sleep or staying asleep) or excessive fatigue. They may even go from one stage right into the other.

So for someone in the first few weeks of abstinence from their substance of choice, it is helpful to apply strategies to get the most out of your sleep.

Most experts will say that the average adult should get between seven and nine hours of sleep per night, with eight hours usually being considered optimal. Having a regular amount of sleep is essential for maintain good health. The key thing that is affected is the level of stress experienced by the individual. And relieving stress in turn leads to a reduction of heart disease and better control of blood pressure.

There are two main types of sleep that we experience each night. The first is REM Sleep. This is an acronym for Rapid Eye Movement. It is the stage of sleep where dreaming occurs.

The second type is called NREM Sleep. This type of sleep, also known as quiet sleep, is divided into four stages, designated N1, N2, N3, and N4.

We go from one stage to another repeatedly during the night in a cyclical fashion.

What can we do to improve our sleep?

There are many strategies that will give you the most out of the sleep you get. The main one is consistency. The more regular your sleep patterns, the more they will benefit you. This means going to sleep at the same time every night (or as close as possible) and sleeping for the same length of time. The more your body can get used to a regular schedule, the more rested you will feel.

Other things to watch:

• Avoid daytime naps. This is important because it will upset your routine. The more you sleep in the daytime, the less you will be able to sleep at night.
• Get regular exercise but avoid this in the evening
• Avoid caffeinated drinks in the evening (coffee, tea, cola, and especially energy drinks)
• Avoid drinking alcohol before sleeping, and especially avoid depending on alcohol to get to sleep
• Do not eat a big meal soon before going to sleep
• Have the most restful atmosphere possible in your bedroom. This means not going to sleep with the television on, not having bright colours on your walls
• Wash your face and brush your teeth so you’ll feel better before going to bed
• Keep the room where you sleep as dark as possible

If you follow these simple strategies, you’ll give yourself the best chance to have a good night’s sleep and to feel good during the day.

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