Opiate or alcohol withdrawal symptoms can be unpleasant, uncomfortable, and painful. One common symptom is insomnia, which tends to linger.
Withdrawal insomnia can include one or more of the following:
Withdrawal is physically taxing and good, restful sleep can help limit the severity of your other opiate detox symptoms, as well as help promote healthy habits and decrease the chances of relapse.
How to Sleep During Withdrawal
Insomnia is a common post-acute withdrawal symptom that can last much longer than normal withdrawal, so it’s best to start as early as possible by prioritizing sleep. The more disciplined you are, the quicker your insomnia and potentially all of your withdrawal symptoms can disappear.
1. Seek Professional Help with Withdrawals
Going to a Suboxone clinic or alcohol detox dramatically improves all of your symptoms, including your sleep. For example, medications like Suboxone for opioid addictions will improve all withdrawal symptoms making sleep much easier.
When starting Suboxone, a doctor may also prescribe a few days of sleep medication. It’s not ideal to rely on sleep medications long-term because they become habit-forming and the sleep is not as restorative, but it may be an option on the most intense days.
Symetria Addiction Treatment Centers
Illinois Addiction Treatment Centers
Texas Addiction Treatment Centers
2. Establish a Sleep Routine
Try to go to bed and wake up at the same time, even on weekends. Your body will fall in line if you stick to the schedule.
Wind down before bed with quiet activities, like reading or doing anything that will relax you before going to sleep. Try to limit your television watching before bed. If you do watch TV, keep it light. Maybe watch a comedy that puts you in a good mood.
You can also try drinking a warm cup of caffeine-free tea before bed. Meditation or yoga can also put your mind at ease.
And, stay active during the day. Creating a daily routine not only keeps your mind occupied, but it can make you more tired at the end of the day and help you get to sleep.
3. Be Careful with Naps
Naps aren’t always helpful. Avoid taking any long naps, and limit to 20 minutes maximum. If it’s already after 2 PM, it’s too late for a nap, because it could ruin the sleep patterns you’re working hard to build.
Naps are also better proactive than reactive. So, nap on days where you know you won’t get as good of sleep rather than days after you already missed sleep. And, limit time in bed to form the association of sleep with the bed.
4. Reserve the Bed for Sleep
5. Set the Right Mood
Our sleep schedules are naturally synced with light. Try to keep it bright during the day and less so in the evening, and fully dark as you sleep. Turn your phone light to the lowest setting if using before bed, but try to avoid screen-time whenever possible.
And, keep the room cool. Your body temperature naturally decreases by a few degrees when you sleep, and a cooler room can help you avoid waking up from being too hot.
6. Use Substances with Care
Avoid Caffeine after 10AM
Caffeine is common in recovery. But, keep in mind that twelve hours after you drink it, a quarter of the caffeine can still be in your system. That’s like drinking a quarter of that coffee or energy drink right before you go to bed and expecting to fall asleep. You can still have caffeine, but try to cut it off before 10 AM.
Alcohol Won't Give Good Sleep
If you’re withdrawing from alcohol, staying away from alcohol is obvious. It may feel like the sedative effects of alcohol will help get to sleep, but your sleep quality will be much worse and the sleep will be shorter than without alcohol. Alcohol is known to throw off REM sleep cycles and produce disrupted sleep. You will wake up feeling better without using alcohol.
Melatonin Can Be Helpful
Melatonin is produced naturally in the body to help tell your body it’s time for bed. If your clock is off, melatonin in liquid, pill or gummy form can help. The downfall is that if you rely on it too much, your body may stop producing melatonin naturally.
Many Melatonin Doses Are Too High
Many U.S. melatonin products have way too much per dose because consumers perceive that more means better. Instead, try to take the lowest dose that still works for you (around 3mg should be fine). It’s not meant to put you to sleep, but to as an aid to your other sleep hygiene habits.
Other Sleep Medicines Won't Give Good Sleep
Some patients use ZzzQuil to help with sleep. On rough nights, sleep medications can be a reasonable option for the short term. But, like alcohol, these medications have been shown to reduce sleep quality.
Don't Use Kratom
While some on Reddit cite the use of Kratom for withdrawal insomnia, this drug is addictive and also comes with physical withdrawals. And, these withdrawals are actually commonly treated with Suboxone.
Using Kratom for sleep is more likely to lead to relapse than healthy sleep!
7. Learn to Still Your Mind
Instead of trying to control racing, stressful or random thoughts, try to have no thoughts. If a thought comes to your mind, don’t get frustrated or run with that thought. Let it gently float away until you’re back to having no thoughts. If you’re having trouble, focus on your breathing. Don’t fight against your mind, but quiet it peacefully.
Learning to still your mind is the most transformative mental health exercise. Unlike chasing happiness, it teaches you how to feel peace regardless of your circumstances. It makes you more resilient against relapse and also helps you get to sleep quicker.
Combining these sleep hygiene tools and recommendations will help you establish good sleep habits and can even eliminate sleep issues. Early recovery is the perfect time to make these changes part of your nighttime routine. Once you develop good sleep patterns, it is much easier to stay consistent.
8. Understand the Importance of Sleep
Some of the tips above you already knew, but were not applying. Unfortunately, there’s no quick fix. Getting good sleep after addiction takes practice and discipline.
While it can be hard to not use your phone in bed and to practice meditation, sleep is an important pillar of good health. It’s worth it!
The Healing Properties of Sleep
Also, patients’ sleep gets better over time. Sometimes it takes weeks or months, but your body should adjust. Don’t assume you will have to live with these issues forever.
Just like in addiction, accepting your sleep issues and being proactive but gentle with yourself is the best advice.