Sleep
The best temperature range to sleep in
What is 63-65 degrees?
Our body needs to drop it's core temperature for us to fall asleep. That's why it's easier for us in rooms that are too cold rather than too hot.
These "good" bacteria, found in fermented foods like yogurt and kimchi, may help regulate mood by improving gut health.
What are probiotics?
This mind-body exercise, which includes poses, breathing, and meditation, has been shown to reduce anxiety, depression, and cravings in individuals recovering from addiction.
What is Yoga?
One of the most effective coping strategies in addiction recovery is building this, which includes sponsors, friends, and support groups like AA and NA.
What is a support network?
Mindfulness helps individuals observe cravings without reacting impulsively, reducing the power of this common recovery challenge.
What is relapse?
The type of sleep that benefits our emotional balance, heals us from trauma, and reduces loneliness
What is REM sleep.
During it the noradrenaline (fight or flight hormone) drops to the lowest. Research suggests that deep sleep may act as a kind of therapy, allowing us to process experiences in a stress-free environment.
Consuming this stimulant, found in coffee, tea, and chocolate, too close to bedtime can disrupt sleep by blocking adenosine, a chemical that promotes drowsiness
What is Caffeine?
Just 30 minutes of this type of exercise, which includes running, cycling, and swimming, has been shown to reduce drug and alcohol cravings.
What is aerobic exercise?
HALT, an acronym used in recovery to help individuals recognize when they might be at risk for relapse.
What is Hungry, Angry, Lonely, and Tired?
Instead of avoiding or suppressing triggers, mindfulness teaches individuals to face them with this nonjudgmental and accepting attitude.
What is radical acceptance?
The amount of time to leave the bed if I can't sleep.
What is 20-25 minutes?
Go do something else that's relaxing. Associate bed with sleep only.
This amino acid, tryptophan, is commonly found these foods and produce serotonin and melatonin, promoting better sleep.
turkey, dairy, and nuts
Exercise increases the production of this "feel-good" neurotransmitter, which plays a key role in mood regulation and is often depleted in people recovering from addiction.
Dopamine
Engaging in this type of rhythmic movement, such as walking, running, or swimming, helps regulate emotions and reduce stress.
What is exercise (or movement therapy)?
Many people in recovery struggle with regrets from the past or anxiety about the future. Mindfulness shifts the focus to this.
The brain become over-reactive to potential threats, increasing our anxiety.
What is sleep-deprived?
More Socially Avoidant, Impaired ability to read facial expressions, Greater need for personal space.
One night of good sleep can help reverse these effects, enabling us to live healthier, fuller, and happier lives.
Cherries, particularly tart cherries, are a natural source of this hormone that helps regulate the sleep-wake cycle.
Melatonin
Studies show that people in addiction recovery who engage in regular exercise are less likely to experience this common challenge that increases relapse risk.
What is stress (or cravings)?
Practicing positive self-talk, setting realistic goals, and forgiving oneself for past mistakes are all ways to develop this important trait in recovery.
What is self-compassion?
This mindfulness practice involves mentally scanning the body from head to toe, promoting relaxation and helping individuals in recovery become more attuned to physical sensations, reducing stress and cravings.
What is the body scan?