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Creating a Healing Environment for Sleep Before Bedtime as a Tool For Recovery

Sleep is when the brain has time to process excess information from the day and the body has a chance to rest, as well as restore itself. Getting a wholesome night sleep is essential for recovery. Enduring exhaustion can provide emotional exhaustion and cause unnecessary problems.


Watch What You Eat

A balanced diet of nutritious foods is important for the recovering brain and the recovering body. To counteract years of extensive damage caused by harmful drugs, the body needs the best strength it can get to grow and heal. Eating is important for sleep during the daytime as well as in the hours before bedtime. Late night snacking can cause overactivity in the stomach, which can create restlessness in the brain. Fried foods, foods high in fat, and sugary foods aren’t the best for a pre-bedtime meal. Instead, choose a piece of fruit like a banana and a warm drink without caffeine like tea. When drinking coffee during the day, make sure to have a last cup before four or five o’clock p.m.


Make Down Time For Personal Reflection And Relaxation

Most advice for allowing sleep to be a restful time of healing includes creating space for an hour before bedtime. Turning off the phone and other technological devices helps the brain slow down and focus on sleep. Engaging with technology is stimulating for the brain in different ways, including the energy activation caused by the blue light behind most screens. With energy winding down, it’s possible for thoughts to continue running. Spend time before bed journaling about ideas, worries, and concerns. Putting thoughts onto paper creates more room in the head for sleep. Other pre-bedtime activities good for relaxing and slowing the mind include yoga, light stretching, and meditation.


Turn Your Bedroom Into A Sanctuary

The bedroom is a place to retreat at night for relaxation and rest. Creating a warm and welcoming environment for sleep is helpful in training the mind to relax once it enters the bedroom. Each person has a unique and individual personality which will be translated into their bedroom space. During treatment, it can be difficult to customize living quarters. Hang pictures of friends, encouraging cards from loved ones, and favorite inspiring books.


Castle Craig has created a warm and inviting environment where patients feel comfortably at home during their stay for residential treatment. Serving over 10,000 patients over more than 25 years, our programmes for drug addiction treatment and associated mental health issues are proven in success and satisfaction. For more information, please call our 24 hour free confidential phone-line: 0808 256 3732. From outside the UK please call: +44 1721 788 006 (normal charges apply).

Page last reviewed and clinically fact-checked | July 6, 2017