Sleep Do's
Stick to a regular schedule. True or False: It’s okay to change your bedtime on weekends.
False – consistency matters every day.
Why should you avoid screens 30–60 minutes before bed?
Blue light disrupts melatonin production.
What chemical does caffeine block, keeping you awake?
Adenosine.
What is the purpose of a wind-down ritual?
To signal the brain it’s safe to rest.
Why is good sleep hygiene especially important in recovery?
Because the brain and body are healing and learning to rest without substances.
What is one benefit of getting daylight during the day?
It helps regulate your circadian rhythm.
What can heavy meals late at night cause?
Discomfort, acid reflux, or interrupted sleep.
What hormone does blue light suppress?
Melatonin.
How long should a wind-down routine typically last?
30–60 minutes.
What can poor sleep hygiene increase the risk of in recovery?
Mood instability, cravings, relapse.
Give one example of a relaxing activity before bed.
Reading, stretching, journaling, coloring, listening to calm music, bath/shower.
Why can long naps during the day hurt nighttime sleep?
They reduce your natural sleep drive.
What nervous system does rumination keep active: sympathetic or parasympathetic?
Sympathetic (fight or flight).
Give one example of a calming, screen-free bedtime activity.
Stretching, journaling, reading, tea, soft music, shower.
What is one way screen time, stimulants, and rumination interact to disrupt sleep?
They feed each other—stimulation delays rest and increases cravings.
Why should your bed be used only for sleep?
So your brain associates bed with rest, not stress or activity.
If you lie in bed awake for more than 20–30 minutes, what should you do?
Get up, do a calming activity, and return when drowsy.
Why do stimulants affect people in recovery more strongly?
They may be hypersensitive to their effects.
What is ‘thought parking’?
Writing down worries before bed to revisit later.
What is one belief about sleep that might need to change?
Examples: 'I’ve never been a good sleeper.' 'I need something to knock me out.'
Name one relaxation technique to calm the nervous system at night.
Deep breathing, progressive muscle relaxation, visualization, grounding.
Why is using substances like alcohol or THC to sleep harmful?
They disrupt natural deep and REM sleep.
What part of the nervous system is activated by a wind-down ritual?
Parasympathetic (rest and digest).
True or False: Your wind-down ritual should change every night to avoid boredom.
False – consistency is key.
What does creating a healthy bedtime routine help restore after substance use?
Natural rhythms, emotional safety, and self-regulation.