Sleep Basics
What is the recommended number of hours of sleep for most adults?
7-9 hours per night
What is one common environmental factor in residential treatment that may disturb sleep?
- noise
- light
- unfamiliar bed
What does the term “sleep hygiene” refer to?
habits and routines that promote good-quality sleep
How does poor sleep increase the risk of relapse?
- impairing decision-making
- increasing irritability
- lowering stress tolerance
What type of light exposure during the day helps regulate your sleep cycle?
Natural Sunlight
What psychological symptoms often interfere with sleep during early recovery?
- anxiety
- depression
- cravings
What is one recommended component of a healthy pre-sleep routine?
- reading
- stretching
- meditation
- journaling
Which hormone’s production is often disrupted by long-term substance use?
Melatonin
True or False: Sleep helps regulate immune function, memory, and emotional stability.
True
What withdrawal symptom is most frequently reported to interfere with sleep?
Insomnia
Why should screen time be limited before bed?
Because blue light exposure reduces melatonin production, delaying sleep.
How can regular sleep improve recovery outcomes?
By supporting cognitive function, emotional regulation, and physical healing.
What is the term for the internal process that regulates the sleep-wake cycle?
circadian rhythm
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?
20–30 minutes (and not after 3pm)
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?
Alcohol
Name two reasons why sleep may be disrupted during detox.
- withdrawal symptoms
- anxiety
- restlessness
- changes in brain chemistry
What are three things your room should be to promote healthy sleep?
- cool
- dark
- quiet
What is a natural, non-medication way to support GABA production in recovery?
- deep breathing
- yoga
- meditation
- eating magnesium-rich foods: nuts and seeds, beans, whole grains, dark chocolate