Without adequate sleep, nothing works. You feel yourself pushing against the current all day without relief. Sleep is as essential to life – and hence to recovery – as food and water. Without adequate sleep, nothing works, or works the way it should, in body or brain. For those in recovery, this is a double whammy: not only is the general quality of life degraded but so is the course of your recovery. Working on this important but frequently overlooked aspect of life pays big dividends.
Getting a good nights sleep is challenging for lots of people – thus the prevalence of sleep aids and sleep advice. I have generally found behavioral approaches superior to chemical ones, especially long–term. That said, winding down after a long, crazy day is not always an easy thing to do and is very individual. I will try to read for half an hour to an hour before bed, and drink a glass of water an hour before I turn in.
If all else fails, I will use homeopathic and herbal sleep aids such as passion flower and skullcap purchased at a health food store. These are safe, generally low-cost, non-addictive and easy on both brain and body. There are no lingering side-effects in the morning like grogginess and fuzzy thinking. Over time with these aids, if a regular sleep schedule is established and followed, even these may be discontinued as good habits and a “sleep-trained” brain take over.
Finally, do not be overly concerned with “using dreams,” ie, dreams in which you drink or otherwise ingest alcohol or drugs. This is not an indication of imminent relapse; quite the opposite actually. It means you’re in recovery and different parts of your brain are adjusting to this new mental environment.
Note: Herbal remedies are generally offered in tinctures preserved in alcohol or glycerin. Those in recovery should of course prefer the latter. For tinctures only available in alcohol, the addition of 1/4 cup boiling water over the herbal dosage will evaporate any alcohol.
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