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If You Need More Zzzz…These Tips Will Help

Oh, the wonders of sleep! Few things make you feel as good as a full amount of rest that provides energy to spare. Unfortunately, a lot of factors interfere with how well we sleep—and most of the time, we try to ignore them. Have you ever heard of sleep hygiene? It’s just one of the many pillars that boost your daily recovery practice.

Sleep: A Critical Mind and Body Reset Button

We know we need it, and might even have a general idea as to why, but the effects of proper rest are quite profound. According to the Centers for Disease Control and Prevention (CDC), getting enough sleep affects every area of your life—here are just a few benefits:

  • It lowers your risk for serious health conditions, such as diabetes and heart disease. 
  • You’ll reduce stress and improve your mood.
  • You’ll get sick less often.
  • It helps you maintain a healthy weight.
  • You have the clarity to make better decisions and avoid injuries—for example, drowsy drivers cause thousands of car accidents every year.
  • Your body experiences fewer aches, and you have better mobility and athletic performance.
  • It helps you think more clearly and do better at work or in school.
  • You’ll get along better with people.

The National Institute of Neurological Disorders and Stroke (NINDS) adds that “recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.”

Why Does Good Sleep Matter in Recovery? 

Since alcohol use disorder (AUD) and substance use disorder (SUD) are brain diseases, sleep is a top priority to effectively manage cravings and triggers and more easily control stress and anger. Additionally, you’ll have a better ability to handle mental and emotional health symptoms. For example, WebMD points out that “another thing your brain does while you sleep is process emotions. Your mind needs this time in order to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones. Chronic lack of sleep can also raise the chance of having a mood disorder.” 

Now, you know this to be true when you get less sleep than usual and feel cranky the next day. That happens to all of us occasionally. But continued sleeplessness, shortened sleep, or insomnia definitely takes a toll over time. Biologically, a sleep deficit sets off an alarm in the immune system, increasing inflammation and keeping the “fight or flight” response on high alert. 

This means you’re never fully at your best: your mind and body are struggling to remain reactive to any perceived threat. This is why in early recovery and beyond, your cravings might be more intense, triggers are more frequent, and your overall emotional stability is unbalanced. 

How to Improve Your Sleep Hygiene for Better Zzzz

This concept refers to adopting particular habits and practices that set the foundation for sound rest. The CDC recommends the following, which we provide verbatim: 

  • Going to bed and getting up at the same time every day.
  • Keeping your bedroom quiet, relaxing, and at a cool temperature.
  • Turning off electronic devices at least 30 minutes before bedtime.
  • Avoiding large meals and alcohol before bedtime.
  • Avoiding caffeine in the afternoon or evening.

NINDS notes that the average adult needs between 7–9 hours of rest each night, “but people are getting less sleep than they need due to longer work hours and the availability of round-the-clock entertainment and other activities.” Make your sleep schedule a priority so you have the clarity and energy you need. 

Additionally, many of us struggle with sleep disorders such as insomnia, sleep apnea, and restless leg syndrome. “See a doctor if you have problems sleeping or if you feel unusually tired during the day. Most sleep disorders can be treated effectively,” NINDS advises. 

Sobriety Centers of New Hampshire: Your Resource for Health

Successfully managing AUD or SUD is more than just going through detoxification: it’s learning about other health practices that reinforce your well-being for life. Our primary mission at Sobriety Centers of New Hampshire is to deliver high-quality, evidence-based treatment and continuing care. We have three locations to serve you: 


Trust our board-certified medical professionals to provide you with insight and helpful techniques that empower you to live your best.