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I learned a few years ago there is something called sleep hygeine. Getting sleep, and enough sleep is vital to me phyisically, mentally, emotionally and spiritually. My body feels tired, like I’m 100 years old often. I shouldn’t because I am 30. Years of trauma and then years of using and the trauma and chaos that comes with that, I did quite a number on my body. If you’re an addict, you may know too well that sleep goes on the way, way back burner. Even if I had a place to sleep, I would be up for days using or detoxing. I still struggle with sleep. Developing a healthy sleep pattern is a process I for some reason still fight. I get to a point where when I actually am able to rest, I physically feel like I can’t get enough. Its 5:56 pm and I can’t wait to go to bed already.
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I’ve been struggling with developing a healthy sleep pattern for months, especially since my schedule changed and I’ve been required to wake up earlier on a daily basis. I’ve spent about three weeks sleep deprived, exhausted, and stressed, and it really took a toll on me. I was unable to concentrate, be as productive as I otherwise would be, and I noticed my symptoms showed up and progressively worsened: racing thoughts, irritability, disassociation, paranoia, hearing voices. Thankfully the past few days I’ve been able to get enough rest and I’ve begun to feel like myself again. Sleep deprivation is no joke. Here are some tips that help with a healthy sleep cycle:
1. Stick to a sleep schedule of the same bedtime and wake up time, even on weekends.
2. Practice a relaxing bedtime ritual.
3. If you have trouble sleeping, avoid naps, especially in the afternoon.
4. Exercise daily.
5. Evaluate your room.
6. Sleep on a comfortable mattress and pillow.
Here is the link with further details:
https://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips
In addition to all the great tips that Evan suggested, I have heard from a number of sources that when trying to go to sleep, you should refrain from electronic devices. Whether it be television, or scrolling through social media websites on our phones, the action of focusing our attention on something of that sort does something to our brain that does not help us shut off and wind down.
Luz, I forgot to mention that one as well. They say to turn off all electronic devices at least an hour before bed, it’s been proven that the light from the screen decreases melatonin levels and makes sleeping more difficult.
And no caffeine after four p.m., including chocolate (unfortunately :/ lol )
I thought I’d post on this topic even though it’s a little older because I’ve been having trouble with my sleep patterns lately. Although I have gone through a significant decrease in my medication within the last 5 months, including ones that I used to take to go to sleep, I do not want to think that I need to be taking them in order to achieve a full night’s rest. I had been doing so well, and I was feeling so rested for a long time, even for several months following coming off of those medications. I guess I just want to be able to find a new system of settling down so that I do not have to keep waking up in the middle of the night without the ability to fall back asleep, or having to lie in bed aimlessly looking at the ceiling because I can’t fall asleep in the first place. New habits are hard to form, and getting used to something that used to come so easily due to my old medication is becoming hard for me.
Luz, if you don’t feel like you want to take medication to sleep, I suggest trying melatonin. It’s a natural supplement that you can buy over the counter. It works for me on nights that I’m having a particularly difficult time sleeping. Taking melatonin right before settling down for sleep and sticking with a sleep routine might just do it. If you decide to try it, let me know how it goes 🙂