Impact of Substance Abuse on Sleep

How does substance use affect sleep?

Sleep is the foundation of our physical and psychological well-being and is necessary to manage daily life with all its challenges. Sleep disturbances are very common amongst people recovering from addiction. Researchers have looked at what impacts the quality of sleep and how different stages of sleep affect our health over a long-term period.

Many people are aware of negative health effects associated with substance use, however how the effects of using substances on sleeping patterns are less known. There are many misconceptions when it comes to how substances, especially alcohol effect the quality of sleep. Alcohol is often used to relax and unwind after work or a busy day which feeds into the general misconception of alcohol promotes deeper sleep and drinking makes it easier to fall asleep.

Abusing substances have quite different effects than relaxing us, it interferes with maintaining sleep and hinders us to shift from non-rapid eye movement (NREM) sleep to rapid eye movement (REM) sleep which is the stage of sleep where our body and brain recovers. After drinking or using drugs, our sleep gets disrupted which leaves us feeling agitated, tired and restless the next day. Other cognitive areas such as decision making, attention and memory are also negatively impacted if we engage in regular substance use.  Feeling tired not only results in lower cognitive functions but also is one of the most common triggers which can cause relapse.

How to improve sleep in recovery

Recovery can often be challenging and our body has to adapt to the new circumstances of function without any substances. Sleep is heavily affected during the period of active use, however can also be affected during recovery. It can be difficult to introduce a new healthy sleeping routine, however it is necessary to successfully manage sobriety long-term.

• Introduce a sleep schedule: Stick to the same time you go to bed and you want to get up in the morning. Setting fixed times, helps you to develop a routine which improves sleep quality and makes it easier to fall asleep.
• Diet and exercise: Regular exercise is very important to rebuild a healthy sleeping pattern during recovery. Physical and mental exercise have found to activate the relaxation system in our body and regulate our sleep hormone, melatonin. Furthermore, a healthy and balanced diet also promotes phases of (REM) sleep helps us to feel rested in the morning.
• Sleep environment: Focusing on a few details when it comes to sleeping environment can massively impact sleep patterns. Making sure there is limited light exposure in bedrooms helps our body’s natural sleeping rhythm to activate. Having no noise or television screens in the bedroom is as important as the right temperature (few degrees below room temperature). Also, essential oils such as lavender were found to be very relaxing and can be put on pillows or used in diffusers.
• Mindfulness and meditation: There are many apps or online videos which offer great guided mediations and mindfulness exercises to help improve sleep. Breathing exercises are a great way to relax and prepare the body for a good night sleep. Guided sleep mediation is another great way to help you fall asleep quicker and fully relax.

How Right at Home Central London supports your recovery?

Improving sleep is a necessary step to manage recovery in the long-term and also to lower the risk of relapse. If you are recovering from substance use, the highly skilled team of Right at Home Central London is the right fit for everyone looking for additional support. Our team can help you find effective strategies to improve the quality of sleep and establish healthier sleeping patterns in recovery.

Learn more about our Addiction Recovery Support service here.