When you’re in recovery, your body and mind are doing some serious healing. You’re learning to live without the substances that once controlled your life, and you’re working hard to rebuild relationships, regain trust, and find peace within yourself. But there’s one essential part of healing that often gets overlooked: sleep.
It might sound simple—something you’ve done your entire life without thinking—but getting quality sleep in recovery isn’t always easy. Yet, it plays a vital role in helping you feel stable, focused, and strong enough to stay sober. Without enough rest, everything else in your recovery can start to feel harder.
Why Sleep Matters in Recovery
Sleep is not just about feeling rested. It’s when your body repairs itself, your brain processes emotions and memories, and your nervous system resets. When you sleep well, you’re better equipped to handle the emotional and physical challenges of recovery.
During sleep, your body:
- Restores balance to brain chemicals that affect mood and stress
- Repairs damaged tissues and strengthens your immune system
- Regulates hormones that influence hunger, energy, and emotions
- Processes what you learned during the day and stores it in memory
All of these things are essential when you’re healing from addiction. You’re already going through emotional ups and downs, and your brain is working hard to rewire itself after substance use. Sleep supports this healing process and gives you the strength to keep moving forward so you can avoid a potential relapse.
What Happens When You Don’t Get Enough Sleep
Poor sleep can be more than just annoying—it can be dangerous, especially in recovery. When you don’t get enough rest, your brain doesn’t function the way it should. You might notice that you’re more irritable, anxious, or impulsive. You may have a harder time concentrating, remembering things, or making good decisions. And let’s be honest—when you’re exhausted, your cravings can feel a lot stronger, and your ability to resist temptation weakens.
Chronic sleep deprivation can lead to:
- Increased depression and anxiety
- Poor emotional regulation
- Higher risk of relapse
- Physical health problems like high blood pressure or weakened immunity
- Slower healing in both body and brain
According to the Substance Abuse and Mental Health Services Administration (SAMHSA), sleep problems are common during early recovery and can significantly affect outcomes. People who don’t get quality sleep are more likely to relapse, especially if they use substances like alcohol or opioids that were once tied to their sleep patterns.
How Sleep Affects Recovery from Addiction
Your brain and body are going through a massive reset during recovery. Every system is trying to find a new normal without the presence of substances. This process takes energy, patience, and—most importantly—rest.
Without enough sleep, your brain doesn’t get a chance to rebuild the areas impacted by substance use. This includes the parts of the brain responsible for impulse control, decision-making, and emotional stability—all crucial for staying sober.
Sleep also affects your ability to connect with others. When you’re well-rested, you’re more present, more compassionate, and more able to engage in therapy, peer support, and relationships. All of these things strengthen your recovery foundation.
Six Tips to Improve Sleep in Recovery
Getting good sleep may take some time, especially if you used substances that disrupted your sleep cycles. But with consistency and the right habits, restful nights can become your new normal.
Here are a few strategies to help you sleep better:
- Stick to a routine. Go to bed and wake up at the same time every day—even on weekends. This helps regulate your internal clock and makes it easier to fall asleep naturally.
- Create a sleep-friendly environment. Keep your bedroom cool, dark, and quiet. Use blackout curtains, white noise machines, or a fan if needed. Make your bed a place for rest—not scrolling through your phone or watching TV.
- Limit stimulants late in the day. Avoid caffeine, nicotine, and heavy meals in the evening. These can make it harder to relax and fall asleep.
- Wind down before bed. Develop a calming bedtime routine—read a book, listen to soft music, stretch gently, or practice deep breathing. Your brain needs signals that it’s time to relax.
- Get natural light during the day. Exposure to sunlight helps regulate your sleep-wake cycle. Try taking a morning walk or spending time outside during the day.
- Exercise, but not too late. Daily physical activity can help you sleep better. Just try to avoid intense exercise too close to bedtime, as it might keep you too energized.
What to Avoid for Better Sleep
There are also a few habits that might sneak into your routine and quietly sabotage your sleep. Being aware of them can help you make better choices:
- Avoid screens before bed. The blue light from phones and TVs tricks your brain into thinking it’s still daytime. Reduce your screen time before going to bed for better sleep.
- Don’t nap too long or too late in the day. A short nap (20–30 minutes) earlier in the day can be refreshing, but long or late naps may interfere with nighttime sleep.
- Don’t lie in bed tossing and turning. If you can’t sleep after 20 minutes, get up and do something calming in low light—then try again when you feel sleepy.
Contact Las Cruces Today
If you’re struggling with sleep in recovery, know that you’re not alone—and that there are ways to improve it. At Las Cruces Recovery Center, we recognize that healing is not just about abstaining from substances. It’s about creating a healthier, more balanced life. We can work with you to build a routine that supports restful sleep, emotional stability, and lasting recovery. Please contact our New Mexico recovery center today to learn more.
