Getting plenty of sleep at night—at least seven or eight hours of good, quality rest—is necessary for maintaining great health. That’s especially true for those in recovery, who need every bit of energy, optimism, and stamina their body can muster. Unfortunately, many people in recovery find it hard to get sufficient rest at night—but there are steps you can take to quiet your busy mind and give your body the sleep it requires.
Here are just a few methods that come backed by doctors and sleep specialists; give one of these strategies a try the next time you find yourself tossing and turning!
How to Get a Better Night’s Sleep
- Make a meaningless mental list. Distract yourself from all your anxieties by listing your favorite sitcom characters, your dream music festival lineup, or something similarly frivolous.
- Try to stay awake. No, really—instead of forcing yourself to fall asleep, try to make yourself stay awake. This sounds paradoxical, but it can actually get results.
- Get out of bed. Change your environment for a few minutes—20 or 30, maybe—by going to read on your sofa or enjoying a quick, hot bath. Or, just try to fall asleep in another room. Sometimes, it’s just a matter of changing your environment.
- Write stuff down. Grab a journal or a legal pad and simply make a list of everything that’s on your mind. Sometimes, getting it onto paper can help you let go of it.
- Do some deep breathing. You can look for apps that will lead you through some breathing exercises.
- Get some morning sun. Whether you get a good night’s sleep or a poor one, you should plan on getting some sunshine first thing in the morning—a crucial way to reset your body’s internal clock and start preparing for the next night’s rest.
Sleep is invaluable to recovery—so invest in strategies to improve your nightly rest!