Strive for Good Sleep
You’ve probably heard it before, aim for seven to eight hours of sleep per night. In our busy lives, it’s important to make time for sleep, as it promotes all of our cognitive functions. Recent studies have shown the importance of getting good sleep in promoting recovery. High quality sleep has been shown to reduce substance use cravings as well as impulsivity. Getting on a sleep schedule might seem hard, but it’s one of the best ways to make sure your mind and body are ready for the day’s challenges and to promote long term recovery.
Explore: Read this article published by Smart Recovery to learn more about how to improve your sleep and promote recovery.
Watch: If you're having trouble falling asleep, try watching this relaxing bedtime story video. The combination of soothing voices and relaxing background music may be just what you need. While it may seem like bedtime stories are for kids, they can be just as effective for adults as well. We recommend trying it out.
Practice: Ready to get started? Take ten minutes before bed to reflect on these tips, and take the first step towards restful sleep.
Create ambiance. A pleasant ambiance can make a big difference in the quality of sleep. Is your pillow comfortable? Is the room quiet enough?
White noise. Some people prefer a constant sound to help lull them to sleep. Try turning on a fan if you find yourself in a noisy space.
Create ambiance. A pleasant ambiance can make a big difference in the quality of sleep. Is your pillow comfortable? Is the room quiet enough?
White noise. Some people prefer a constant sound to help lull them to sleep. Try turning on a fan if you find yourself in a noisy space.
More Practice Ideas:
Stay on schedule. Are you going to bed at the same time each night? If not, that might deter your body from being able to reset itself. Consider using an evening alarm to remind yourself to get into bed or look at the available health settings if you own a smartphone.
Keep a journal. Try keeping a sleep diary or journal to take note of the quality of sleep you get each night. Try out some of these prompts to improve your sleep.
- This might keep me up at night unless I write it down...
- Before I fall asleep, I want to send love to...
- Write about the most peaceful place you’ve ever visited or heard about.
- If I still feel like I need help working through this tomorrow, I’ll ask the following people or Google this question...
Aside from my thoughts, here are some other things that may be keeping me up at night. What would it be like if I eliminated them from my life for thirty days?
- Where do I want to visit in my dreams tonight?
- This is what I would tell my best friend if they were struggling or having trouble falling asleep and called me right now…
- I promise to revisit this in the morning, but tonight I’ll leave this thought or idea on paper...
- What am I looking forward to about tomorrow? Later this week? Later this month?
Get Active
Care for your body to stay healthy now! Try these easy tips to incorporate physical activity in your daily routine, and promote your path to recovery.
Connect with Your Community
No one is on the path to recovery alone. Consider joining a group of like-minded individuals for social connection and recovery support.
Develop a Budget
Many people find that their personal finances look different in recovery. Try developing a budget to help your financial wellbeing.
Promote Self-Learning
When you start on your recovery journey, it can feel like there’s so much to learn. Try some of the self-guided learning tips to learn how substance use affects your body and brain.
Take Time for Mindfulness
In today’s world, it can be hard to take a moment to yourself. Mindfulness and meditation can help you develop a reflective mindset, and promote recovery.
Connect with Nature
Spending time in nature can help you feel relaxed and clear your mind. Take a moment to connect with the natural world around you.
Think of how you feel when you interact with nature.
Practice Gratitude
Take time each day to reflect through a gratitude mindset. Do this for just a few minutes each day, and, over time, you'll feel calmer, and more connected to the things that matter most.
Spend Time
Volunteering
Volunteering is a great way to make social connections and learn new skills, all while promoting your path to sustained recovery.
Strive for Good Sleep
Without sleep, we cannot make effective decisions about our lives and the world around us. To promote your recovery mindset, aim for seven to eight hours of sleep per night.