Wisconsin Patient Handbook 2023 - 58

More information is available at:
* Principles of Drug Addiction Treatment:
drugabuse.gov/sites/default/files/podat_1.pdf
* Eating some carbohydrates (i.e., popcorn, toast,
cereal, graham crackers and milk) prior to sleep can
be helpful.
* SAMHSA Resources for Families:
samhsa.gov/families
Healthy Sleep Strategies
* Take a hot bath or shower before bed. Doing so will
increase your body's core temperature and help you
relax.
* Do not exercise within four hours of your bedtime.
Mild to moderate exercise between 4 to 7 p.m. will
promote and induce sleep later in the evening.
Exercising too late in the evening, or too intensely,
will make falling asleep more difficult.
* Avoid caffeine. If you insist on daily coffee or sodas,
limit your caffeine intake to the early morning.
Switch to decaffeinated beverages after 10:00 a.m.
* Look at your last ingestion of sugar. Stop use earlier
in the day. Start with noon and then move to earlier
stopping times as needed.
* Avoid using your bed for reading, writing, watching
TV, talking on the phone, using any device, or doing
anything that requires mental alertness. Using your
bed for these types of activities conditions your brain
to react with increased alertness when you try to use
it for actual sleeping.
* If, after 20-30 minutes, you are merely tossing and
turning in bed, get out of your bed, go to another
room, and engage in some type of relaxing activity
(i.e., read, stretch gently, meditate). Go back to bed
only when you feel sleepy.
* Use relaxation strategies. Listen to visualization
tapes, take yourself through progressive relaxation,
take deep breaths, listen to relaxing music.
* Avoid taking naps during the day. Although a
nap feels good when you are tired after a night of
sleeplessness, it only makes the problem worse the
following evening.
* The use of " white noise " can be helpful. White noise
is the sound of a fan, relaxing music played very
softly, or other background noise that allows the
senses to relax rather than be alerted by sudden
changes in noise level.
* Developing a relaxing ritual for the 15-20 minutes
prior to sleep helps relax both the mind and the body
This can include meditation, hygiene, and relaxation
techniques.
* Eat your last meal 3-5 hours prior to bedtime.
* Identify a set time for sleep and get to bed at that
time as often as possible.
* Do slow yoga-style stretches or tai chi before
bedtime.
* Sit in a whirlpool, if appropriate (do not use if you
are pregnant or are on medications for heart or blood
pressure).
* Meditate.
* Read.
* Use positive affirmations, such as " I can survive on
little sleep, sleep will increase as my body adjusts and
I gain sleep structure. "
* Pray.
* Sing or hum slow peaceful tunes.
* Write in your journal.
* Do something fun just before bed.
* Humor-tell some jokes and lighten up and laugh
before bed.
* Whisper your gratitudes: " I am grateful for the warm
bed, I am grateful the support of friends and family, I
am grateful for my sobriety today. "
* Gaze at the stars.
* Swing on a swing or rock in a rocking chair, gradually
slowing down.
* Take a leisurely stroll.
* Put a hot water bottle at your feet.
* Integrate noises into a peaceful picture (accept
intruding noises such as cars, sirens, and clocks).
It is important to practice these techniques on a regular
basis. Change may not happen " overnight. " With the
practice of good sleep habits, however, you will be
taking good care of yourself and addressing sleep
problems in healthy ways. Should your sleep problems
persist for more than six months during recovery,
consider contracting a sleep clinic for a full evaluation.
57
https://nida.nih.gov/sites/default/files/podat_1.pdf https://www.samhsa.gov/families
Wisconsin Patient Handbook 2023

Table of Contents for the Digital Edition of Wisconsin Patient Handbook 2023
