Recovery Review
What does 'SMART' stand for in SMART goals?
Specific, Measurable, Attainable, Relevant/Realistic, Time-bound
True or False: Sleep helps regulate immune function, memory, and emotional stability.
What is true?
If you can't fall asleep after 30 minutes, what should you do?
Get up and do a light, boring activity with low or no lights (read, journal, etc.) to induce tiredness
Why is it important to have a regular sleep schedule?
It trains the body's circadian rhythyms. Over or undersleeping can disrupt sleeping patterns.
Name two effects of lack of sleep.
Poor attention, concentration, memory (trouble with daily tasks)
Irritability and other mood disturbances
Impaired judgement and reaction time
Poor physical coordination (dangerous for driving)
Difficulty restoring health/repairing injury or illness, disrupts growth, work performance, getting along with others, and is linked to health issues such as cardiovascular, neurological, muscular, or skin problems
How does poor sleep increase the risk of relapse?
By impairing decision-making, increasing irritability, and lowering stress tolerance.
Name two different types of sober peer support groups (self-help)
12-STEP (NA, AA, CMA, etc), Recovery Dharma, Celebrate Recovery, SMART Recovery, Phoenix, Peer Wellness, etc
What is the recommended number of hours of sleep for most adults?
What is 6-9 hours per night? (Roughly)
How long should naps be during the day to avoid disrupting nighttime sleep?
What is less than one hour (20–30 minutes), and not after 3 PM?
Raises body temperature, causes you to feel sleepy as body temp drops again
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?
Name three elements of a relapse prevention plan.
triggers, warning signs, coping skills, support systems, healthy activities, safe people/places, action steps for high risk situations, motivators for sobriety
What type of light exposure during the day helps regulate your sleep cycle?
What is natural sunlight?
Why should screen time be limited before bed?
Because blue light exposure reduces melatonin production, delaying sleep.
What are three elements of a sleep-friendly environment?
What are a cool, dark, and quiet room?
What hormone helps signal the body that it’s time to sleep?
What is melatonin?
Sleep deprivation has been shown to impair judgement at a level comparable to what substance?
What is Alcohol?
What are boundaries?
limits and rules you set for yourself in relationships to determine what is okay and what's not, what you are responsible for, what you will participate in, what you'll tolerate, all to keep you safe
NOT about controlling another person's behavior. It's about deciding what you will do in response to the situation.
What is the name of the sleep disorder that involves trouble falling asleep, staying asleep, or not getting quality sleep?
What is insomnia?
Why should you not do things such as work, eat, etc. in bed?
The body will associate the bed with sleep if you are doing other activities in it. It will not maintain the learned connection.
What is one recommended component of a healthy pre-sleep routine? (Sleep ritual)
What is reading, stretching, meditation, breathing, or journaling?
Which hormone rises in the morning and helps promote alertness? (STRESS)
What is cortisol?
Name two reasons why sleep may be disrupted during detoxification.
What are withdrawal symptoms, anxiety, restlessness, or changes in brain chemistry?
Name three of the five stages of change
precontemplation, contemplation, preparation, action, maintenance
Most dreams occur during what stage of sleep?
REM sleep
(Dreams can also occur during non-REM, but they most often occur during REM)
How can caffeine or nicotine interfere with sleep?
These substances act like stimulants and can delay sleep onset or reduce sleep quality by stimulating the nervous system. Caffeine blocks adenosine receptors, temporarily masking the feeling of tiredness.
What does the term “sleep hygiene” refer to?
What are the habits and routines that promote good-quality sleep?
What does REM stand for when referring to REM sleep?
Rapid eye movement
Why are sleep routines especially important in early recovery?
Because the brain is relearning natural rhythms after being disrupted by substances.