Waking up after a full night’s rest can be incredibly refreshing. Your mind feels clearer and more alert, your body feels energized, and you’re ready to face the day. When you don’t get a good night’s sleep, it can leave you feeling cranky, sore, and tired throughout the day. Sleep is important to your health because it allows your body and brain to rest, recover, and recharge. Cells are busy processing information, repairing damage, and enhancing well-being.
Drugs and alcohol can impair your ability get a good night’s rest. While you may fall asleep more quickly, the quality of sleep is poorer. Once you’ve removed these substances from your body and are in recovery, you can focus on improving the quality of your sleep. Start by taking a closer look at your bedroom and the role it plays in your ability to fall asleep and stay asleep. Here are a few ways to improve your sleeping environment:
- Turn down the temperature. When your body gets too warm, it can be uncomfortable to sleep. If you’re someone who loves to wrap yourself up in the covers, turning down the temperature is a must. The ideal temperature for your bedroom is between 65 and 68 degrees Fahrenheit. Find the temperature that works best for you.
- Make it dark. Close the blinds and curtains, put on a sleep mask, pull the plug on night lights, and turn off electronics. The darker your room, the better. Make sure there is a clear path to the door should you need to get up at night, and put a night light in the hall instead of the bedroom. Turn your clock away from you so the light doesn’t catch your eyes – you can still hear the alarm go off, and it won’t make you anxious to see what time it is and know you have to get up in a few minutes or hours if you wake up in the middle of the night.
- Get a new mattress. If you wake up with aches and pains, or are constantly tossing and turning, your mattress may be to blame. Test out a few types to find out what softness or firmness you prefer. Investing in a new mattress every seven years or so can pay off when it comes to the quality of your sleep.
- Disconnect. Avoid the temptation to check your phone or play games on your tablet right before you go to bed. It’s easy to get sucked in and stay up later than you planned. Plus, the light can stimulate your brain and make it more difficult to settle and fall into a deep sleep. Try to clear unnecessary clutter from your room as well and focus on making it a place for sleep, not work or projects.
- Turn on white noise. Having white noise or a fan running in the background can block out distractions and lull you into a relaxing sleep.
Effective recovery means taking care of your body as a whole, so quality sleep certainly plays a role. When you’re consistently getting a good night’s sleep every night, it can help you to feel more energized, motivated, and focused each day. Treat your body and mind with kindness by setting your bedroom up to be more conducive to sleep.
Get Real Recovery can help you to learn more strategies and techniques for making the most of your recovery and reducing risk of relapse. Overcome addiction and make positive changes in your life to achieve the goals you’ve set for yourself. Recovery is attainable, and at Get Real Recovery you can take the necessary steps to get there.
Leave a comment and let us know what changes you’ve made to help you sleep better in recovery.