Sleep Basics
What is the recommended number of hours of sleep for most adults?
What is 7-9 hours per night?
What is one common environmental factor in residential treatment that may disturb sleep?
What is noise, light, or an unfamiliar bed?
What does the term “sleep hygiene” refer to?
What are the habits and routines that promote good-quality sleep?
What hormone helps signal the body that it’s time to sleep?
What is melatonin?
How does poor sleep increase the risk of relapse?
By impairing decision-making, increasing irritability, and lowering stress tolerance.
What is the term for the internal process that regulates the sleep-wake cycle?
What is the circadian rhythm?
What psychological symptoms often interfere with sleep during early recovery?
What are anxiety, depression, or cravings?
What is one recommended component of a healthy pre-sleep routine?
What is reading, stretching, meditation, or journaling?
Which hormone rises in the morning and helps promote alertness?
What is cortisol?
Which hormone’s production is often disrupted by long-term substance use?
What is melatonin?
What type of light exposure during the day helps regulate your sleep cycle?
What is natural sunlight?
What withdrawal symptom is most frequently reported to interfere with sleep?
What is insomnia?
Why should screen time be limited before bed?
Because blue light exposure reduces melatonin production, delaying sleep.
What brain chemical acts as a natural calming agent and is often low during withdrawal?
What is GABA (Gamma-Aminobutyric Acid)?
How can regular sleep improve recovery outcomes?
By supporting cognitive function, emotional regulation, and physical healing.
True or False: Sleep helps regulate immune function, memory, and emotional stability.
What is true?
How can stimulant use (like caffeine or nicotine) interfere with sleep?
It can delay sleep onset or reduce sleep quality by stimulating the nervous system.
How long should naps be during the day to avoid disrupting nighttime sleep?
What is 20–30 minutes, and not after 3 PM?
What chemical builds up during the day to create “sleep pressure”?
What is adenosine?
Why are sleep routines especially important in early recovery?
Because the brain is relearning natural rhythms after being disrupted by substances.
Sleep deprivation has been shown to impair judgement at a level comparable to what substance?
What is Alcohol?
Name two reasons why sleep may be disrupted during detoxification.
What are withdrawal symptoms, anxiety, restlessness, or changes in brain chemistry?
What are three elements of a sleep-friendly environment?
What are a cool, dark, and quiet room?
How does caffeine affect the brain’s sleep signals?
It blocks adenosine receptors, temporarily masking the feeling of tiredness.
What is a natural, non-medication way to support GABA production in recovery?
What is deep breathing, yoga, meditation, or eating magnesium-rich foods?