The Power of Sleep in Recovery: Why Rest is Your Secret Weapon

What’s included?

1. Introduction
2. The last thing you think about
3. Four tips to improve sleep quality
4. Supporting someone in recovery that is struggling with their sleep
5. How Delamere can help

Imagine trying to navigate life’s day-to-day activities on minimal sleep – everything from focusing on work tasks to maintaining healthy relationships with friends and family.

Now, imagine you’re also on your journey to recovery from addiction.

The consequences of sleep deprivation would become intolerable.

Poor quality sleep affects decision-making, impulse control, and emotional regulation; making it harder to maintain addiction recovery. 

As a result, this increases the risk of relapse significantly; those suffering may seek temporary relief through substance abuse and revert back to old habits.

According to the National Institute of Drug Abuse, people recovering from alcohol addiction are twice as likely to relapse if they’re not getting enough sleep. 

The significant challenge to support those in recovery with their sleep quality is also highlighted by a report by The Medical Clinics of North America which found the prevalence of insomnia ranging from 36% to 91% for people suffering from AUD (alcohol use disorder).

At Delamere, we find it all too common for new guests to turn up on their first day with a sleep deficit or poor sleeping patterns.

As we are fast approaching World Sleep Day, here is some information about why sleep is important and how it can support your recovery.

The last thing you think about

We hear it constantly from health experts: sleep is essential. Yet for most of us, we struggle to prioritise it.

The truth is that sleep is more than just a way of switching off, it plays a crucial role in promoting physical healing, emotional stability, and cognitive function.

The Mental Health Foundation states that common mental health issues, such as anxiety and depression, frequently contribute to sleep disturbances.

This creates a vicious cycle of poor sleep and mental health issues reinforcing each other. It therefore comes as no surprise that sleep deprivation can (and does) result in the use of substance abuse and/or no longer being able to resist cravings.

For some, it can be a never ending cycle. Addictive behaviours, substance or behavioural, can lead to a lack of sleep, and then a lack of sleep can cause someone to relapse or worsen their addictive behaviour. 

Sleep is probably the last thing someone is thinking about when they’re trying to change their behaviour. Here are some simple things you can do to improve your sleep health.

Four tips to improve sleep quality

Like with any habit forming, it’s important to start with small incremental habits and stay consistent. This makes for lasting changes when it comes to improving your sleep.

1. Stick to a sleep schedule – Go to bed and wake up at the same time every day, even on weekends.
2. Create a bedtime ritual – Develop a relaxing routine before bed, like reading or taking a warm bath.
3. Be mindful of what you eat and drink – Avoid heavy meals, caffeine, and alcohol close to bedtime.
4. Get comfortable – Make sure your sleep environment is cool, quiet, and dark. Invest in a good    mattress and pillows.

Supporting someone in recovery that is struggling with their sleep

It’s important to remember that recovery is a deeply personal journey, often marked by setbacks, making quality sleep essential for resilience and long-term progress.

Pointing out a loved one’s lack of sleep may feel discouraging or add unnecessary pressure, which can be counterproductive to their recovery.

Instead, creating a welcoming and supportive environment can help them feel safe, reduce stress, and encourage healthier sleep patterns.

Promoting a relaxing atmosphere where they can feel at ease (even if not sleeping) can support better rest and overall well-being.

Positively and compassionately promote the tips for healthy sleep shared above which could help build in some structure to their sleep pattern and preparation, and some accountability. 

How Delamere can help

The first stage of the Delamere treatment model helps you to safely withdraw from alcohol through an assisted medical detox.

The second and third stages encourage you to start the underpinnings of your dependency as you participate in a variety of addiction treatment therapies and grow by integrating the Delamere learning experience into life after treatment.

Every guest who stays at Delamere leaves with a ‘Future Proof Recovery Plan’ equipping them for a life beyond addiction.

Many of the professionals that make up our team have lived experience of addiction and recovery. Guided by this experience and therefore compassion and understanding, they work with guests to co-create their plan and mentor them.

Each individualised plan is designed to establish long-term, healthy habits throughout every stage of a sobriety journey which include restorative sleep, essential for maintaining recovery in a safe environment.

To find out more on how Delamere supports recovery journeys.

Summary

Article Name

The loneliness loops: How digital addiction is deepening social isolation

Description

There has been a growing level of awareness & education about eating disorders in recent years. Delamere discusses the issue.

Author

Mike Delaney

Publisher Name

Delamere Health Ltd

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About the author: Dr Catherine Carney

As a psychiatrist with a specialist interest in addiction treatment, Catherine is a real asset to Delamere. Coupled with her experience in working with addictions for over a decade, Catherine’s grounded and down to earth approach is something our guests and clinical team value greatly.