The ability to get quality sleep affects every aspect of your life. Without enough sleep, you may find it hard to handle basic physical tasks during the day such as exercising and picking up around your personal space. A lack of sleep also affects your ability to manage your emotions. Even a minor conflict can seem overwhelming when you aren’t able to refresh your mind at night. When you have an addiction, you might have been using drugs to cover up issues such as insomnia that affect your ability to sleep. Alcohol and other substances often have a depressant effect on your brain that make you crash at the end of a long day. Or, you might have just started having sleep disruptions as you begin the withdrawal process. In both situations, you’ll find that figuring out what to do if you can’t sleep while you’re in a long term rehab facility isn’t hard when you are surrounded by people who understand your problem.
There are many reasons why you might not be able to sleep well at first in a drug treatment center. Checking out this list might clue you in to what is disrupting your sleep.
• Feeling nervous about being away from home
• Dealing with physical or mental withdrawal symptoms
• Lacking essential comfort items, such as a favorite pillow
• Discovering an existing sleep disorder
• Experiencing excitement about what will happen the next day
While you can expect some degree of being unable to sleep when you are dealing with withdrawal symptoms, it is also important to be prepared for things to swing the other way. Many people feel so good in sobriety that they don’t want to waste a single minute, which could cause you to feel like staying up past your bedtime. Whether your sleep troubles are caused by something physical or emotional, there is an effective solution for helping you to get proper rest.
Get Support With Sleeping During Your First Days of Sobriety
One of the main reasons why people go to rehab is to get support with challenges that occur during the first weeks of sobriety. Sleep problems are common at this stage, and you can get prompt relief for this issue by immediately reaching out to the members of your treatment team. In some cases, you might need medication to help you manage your withdrawal symptoms, but this isn’t always necessary. Your support team can also do things such as talk you through breathing exercises to help you fall asleep when those sweet dreams seem elusive.
There is also the possibility that your sleep challenge is linked to your mental or emotional state. Many mental health conditions affect your ability to sleep. Talking to your support team helps them to develop a plan to address the symptoms of anxiety, PTSD or other mental health conditions that are making it hard to stay asleep through the night. As you work on treating coexisting conditions, you should find it easier to manage your symptoms.
Address the Practical Aspects of Getting to Sleep
A long term rehab facility usually has all of the basics that you need for bedtime. You’ll find a bed, comfortable bedding and special touches such as a lamp to help you get some rest. However, there are some things that you might need to plan for on your own. For example, your treatment facility might allow you to bring your favorite pillow or blanket. If you require white noise, then you might be able to arrange for sounds to play at night. People who are sensitive to light or noise may also be able to request accommodations to make the bedroom more comfortable. While it might not be possible to address every practicality, you could be pleasantly surprised to find how many things are adjustable if they are affecting your sleep patterns.
Develop Healthy Relaxation Rituals for Bedtime
If you are the type to toss and turn, then you will benefit from exploring what you can do in a long term facility to help yourself fall asleep or safely spend your time when you are unable to do so. The majority of rehab centers ask you to respect the quiet hours in the evening so that other people can rest, but you might be able to do some relaxing activities in your room provided that they don’t affect anyone else. For instance, you could write in your journal to get the thoughts out of your head that are keeping you awake. Meditation, yoga and reading are a few more quiet activities that you can do to help you get into a relaxed mindset that is more conducive for sleeping.
Do you have other concerns about going to a long term rehab? We’ll help you find ways to address each one. Reach out to our caring team 24/7 to learn more about seeking addiction treatment. Call us at 302-842-2390.