8 Insomnia Hacks To Improve Your Sober Sleep Cycles
It’s one of the most frustrating symptoms for sober newbies; insomnia.
You are not alone. Substance abuse causes sleep deprivation.
Disruption in proper REM sleep cycles happens when the substance abuse is halted, the body responds with REM rebound in which your brain tried to make up for the periods of REM deprivation you have caused it.
Luckily, for you, there are 8 insomnia hacks to improve your sober sleep cycles.
We strongly recommend you stay away from the sleep med because you will quickly trade one drug with another.
Healing sleep deprivation takes time – use it as a reminder, if you ever have the thought of relapse, you will be starting at the bottom of Everest, all over again, and it’s a long climb to the summit.
- Find a good white noise generator.
A white noise generator is a device that produces sound that is created by a continuum of frequencies that camouflage the annoyance of outside stimulus. It is proven to help with sleep. We recommend Simply Noise available as an easy to use app on iTunes or Google Play.
- Avoid Daytime Naps.
Push through. We know this is hard, because in many instances, this is when you feel the need to drift off but it’s also a night-time sleep killer. Fight through the nod off need for a nap, and soon you will find your nighttime sleep patterns improve.
- Try L-Tryptophan or Melatonin
It doesn’t seem to work for everyone, but if you are one of the lucky one’s this is a fantastic way to help naturally increase levels of serotonin in the brain which leads to improved mood and better sleep patterns. These are not pharmaceuticals that turn off your brain, they are a much milder approach, so don’t give up so quickly. In most cases it required 2 weeks of usage before the brain synthesizes these amino acids properly. Stick it out.
- Reduce Caffeine Intake
Does this really need any explanation? Just don’t do it after 3pm. You’ve been warned.
- No Sugar, at least 3 hours before bed.
Sugar is an excitotoxin, which turns your brain on, not exactly your best option for overcoming your insomnia.
- No Heavy meals, at least 2 hours before bed.
Once you eat, your metabolism fires up, which makes it difficult to fall asleep. A lack of sleep increases daytime fatigue, interferes with memory and concentration and increases hunger and your appetite. Don’t eat within two hours of your bedtime, however you also don’t want to go to bed hungry, so if you have to eat, stick with a small amount of protein and stay away from spicy or high carb food. Both of these will disrupt your sleep patterns.
- Practice meditation.
There’s an app for that. Meditation can be a wonderful tool to relax your mind enough to drift off asleep but many people have a rough timing, becoming distracted and frustrated. Head Space in an amazing app, developed by Andy Puddicombe who became a Buddhist Monk.
- If you can spare an extra $50,000
May not be the most realistic option, but The Starry Night Sleep Technology Bed is proven to reduce snoring and improve sleep quality.
Those are our 8 Insomnia Hacks for Sober Sleepers. We also suggest that you continue on your path of recovery through self exploration. (CBT) Cognitive Behavioral Therapy has been known to help alleviate stress of insomnia. If you are looking for a practitioner in your area, you can call this Help Line: 1-877-254-3348
And if none of this works, sheep are always on stand-by.
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