Sleep problems such as insomnia are a common issue during detox and withdrawal from alcohol and drugs. Insomnia can last well past the withdrawal stage. For some, it’s a temporary annoyance. For others it can actually contribute to relapse. Getting good sleep is an important part of recovery. Read on to learn more.
Understanding Withdrawal Insomnia and Its Link to Detox
Insomnia can take several forms:
- Having a hard time falling asleep at night
- Waking often during the night
- Poor quality sleep that is not restful
During detox and withdrawal your body’s circadian rhythm is out of balance. Addictive behaviors change the way your body works and with it, your sleeping patterns. During early recovery your body is trying to adapt to being free of substances. So it’s not unexpected that your sleep will be disrupted, especially in the first few days of withdrawal. In fact, sleep irregularities may last six months or more.
Medically supervised detox is recommended as the first stage in withdrawal. This typically takes place in a detox clinic or residential treatment center. It may typically last 3-7 days depending on the substance and the individual. Insomnia is common during withdrawal and varies with the substances used.
Alcohol, for example, depresses the central nervous system, slowing heart rate and breathing, dulling pain and makes you feel sleepy. So, in the short term it can relax you and make it easier to fall asleep. However in the long run, as your body builds tolerance to alcohol, you need more and more to achieve the same effects. This is counterproductive to getting a good night’s sleep. And alcohol is known to throw off REM sleep cycles and cause disrupted sleep.
Other classes of drugs such as benzodiazepines and the Z-drugs such as zolpidem (Ambien), zopiclone (Imovane) and zaleplon (Sonata) reduce stimulation of the nervous system resulting in feeling relaxed and drowsy. But these can lead to dependence and cause rebound insomnia during withdrawal. This can be worse than the initial insomnia, making it difficult to fall asleep or stay asleep. And other drugs used to fall asleep can also cause this form of insomnia.
If you are in medical detox and withdrawal from opioids, you may be prescribed Suboxone which will improve all withdrawal symptoms, making it easier to sleep. Your doctor may prescribe sleep medications for the first few most intense days but it is not recommended to use these long-term as the sleep is not as restorative and they can also lead to dependency.
Sleep deprivation decreases the sensitivity of dopamine receptors which increases the possibility of impulsive behaviors. This can contribute to relapse [1]. Research reported in 2017 found that changes in sleep quality were linked to changes in cravings. This suggests that good sleep regulation during recovery may help reduce relapse risk [2].
How To Sleep During Withdrawal
Recovering healthy sleep in withdrawal can take some getting used to as you replace bad habits with healthier ones. There are many things you can do to improve your sleep. Try focusing on several of these at a time and experiment with what is most helpful.
Create Sleep Rituals
Good sleep hygiene plays a key role in recovery. Try to follow regular patterns with your sleep including:
- Go to bed and wake up at the same time each day.
- Do quiet activities such as reading before going to bed
- Create a restful sleep environment
- Take a warm bath before bedtime to relax
- Keep your bedroom dark and quiet
- Keep the temperature at your comfort level
- Use the bedroom only for sleeping and sex
Realign Your Internal clock
It’s possible while using substances that you have stayed up late at night a lot. This throws off your natural body circadian rhythm and disrupts your sleep cycle. To reestablish a healthier one, try these tips:
- Start early in the day exposing your eyes to natural light, without looking directly at the sun. This helps to reset your inner clock.
- Stay active during the day
- Drink caffeine-free tea before bed
- Do mindfulness meditation to relax and let your worries go
Avoid Sleep Inhibitors
- Don’t drink caffeine past midday
- Don’t take naps
- Don’t watch digital devices at least an hour before bedtime as the blue light can disrupt sleep before bedtime
- Avoid activities that are stressful before bedtime
Do Some Mild Exercise
Research shows that exercise, such as a short walk, can reduce the frequency people wake during the night. It promotes sleep maintenance as well during withdrawal.
Consider Sleep Meds Short-term
Try over-the-counter sleep medications or herbal remedies such as Melatonin, the sleep hormone that regulates the sleep-wake cycle or Valerian root, but it can have side effects when taken with certain other substances and sleep aids. But talk with your doctor first. There are other herbal remedies such as lavender which may help.
How To Safely Detox in Los Angeles
If you or a loved one is seeking a way out of substance abuse, private, confidential help is just a call away. Reach out to our Admissions team at The Encino now.
At the Encino Recovery & Detox Center in Los Angeles we don’t just treat addiction. We nurture the spirit, heal the mind and help you to regain your life. All in a safe space.
We provide medically supervised detox. After detoxing, you may enter our residential treatment center. Trained staff are equipped to offer clinical care. They will provide the support, guidance and interventions necessary for you to reach your treatment goals. Participating in residential care greatly enhances your success rate at avoiding relapses.
Sources
[A] NIDA. 2020. Connections between Sleep and Substance Use Disorders.
[B]. Lydon-Staley, D. et al. 2017. Daily sleep quality affects drug craving, partially through indirect associations with positive affect, in patients in treatment for nonmedical use of prescription drugs. Addictive Behaviors, Volume 65, 2017, Pages 275-282
