Quality rest is the cornerstone of recovery from any type of illness or injury, but it’s especially vital while healing from substance and alcohol misuse. It supports mental clarity, emotional regulation, and physical repair. Yet, for many people in treatment for addiction, sleep disturbances are one of the most common and frustrating symptoms they experience. So why is sleeping so difficult in recovery? And more importantly, what can be done to promote effective rest?
Why Getting Good Sleep Is a Challenge
While we sleep, our brain and body regulate, repair, and restore themselves. After someone receives a diagnosis for substance use disorder (SUD) or alcohol use disorder (AUD), they require increased physiological support in areas such as hormone regulation, cognitive processing, and immune function. Adequate, high-quality sleep does just that and also contributes to greater overall stability during the recovery process.
Unfortunately, even if someone is dedicated to their daily recovery practice, they may still struggle to get good sleep due to various factors.
Chemical Imbalances
Substances like alcohol, opioids, and stimulants drastically alter brain chemistry. They may increase dopamine, suppress melatonin, or hijack the brain’s reward pathways. Once use stops, it can take weeks or even months for the brain to begin producing natural sleep-regulating chemicals such as melatonin and serotonin again.
WebMD cautions against using sleep aids when you’re in recovery. It’s all too easy to become dependent on them without solving the underlying factors.
Disrupted Circadian Rhythms
People in active addiction often have erratic sleep schedules—napping during the day, staying up all night, or crashing for long periods. This disrupts the circadian rhythm, the body’s internal clock that helps regulate when we feel alert or tired.
Collective studies indicate that more than half of people in early recovery for SUD or AUD experience insomnia—sometimes lasting up to two years.
Psychological Withdrawal
Even after physical withdrawal symptoms subside, psychological symptoms like anxiety, depression, and PTSD often linger. These conditions can lead to racing thoughts, nightmares, or night terrors, making restful sleep harder to achieve.
According to findings from a 2025 sleep study conducted by the American Academy of Sleep Medicine, “nearly three-fourths of Americans (74%) report sometimes, always, or often experiencing disrupted sleep due to stress, and over two-thirds of Americans (68%) report losing sleep due to anxiety.” Additionally, results also indicated that “over half of Americans (55%) report sometimes, always, or often experiencing disrupted sleep due to depression.”
Chronic Pain and Medical Conditions
Many individuals in recovery also struggle with chronic pain during recovery, as well as hormonal imbalances or co-occurring conditions such as restless leg syndrome, which contribute to poor sleep quality.
The National Council on Aging reports that “at least 50% of people with insomnia also suffer from chronic pain, and sleep disturbances are present in 67-88% of chronic pain disorders.”
Why Sleep Matters So Much in Recovery
Sleep isn’t just a time-out—it’s a critical reset. The Sleep Foundation highlights the key benefits of consistent, high-quality sleep, including:
- Emotional and behavioral regulation, especially during REM sleep
- Hormone balance, including melatonin, cortisol, and growth hormone
- Immune function, which is often compromised during and after addiction
- Memory consolidation, helping the brain learn and adapt to new recovery habits
- Appetite control, which helps avoid sugar cravings often experienced in early sobriety
Without sufficient rest, people in recovery are more vulnerable to relapse, depression, poor decision-making, and physical health problems.
How Can You Build Better Sleep Habits?
The good news is that while sleep challenges are common in recovery, they’re not permanent. With consistency and care, it’s possible to retrain your body and mind for restorative rest. This starts with what experts call sleep hygiene—a series of behaviors and environmental adjustments that set the stage for better sleep.
1. Create a Consistent Routine
Our brains love patterns. Going to bed and waking up at the same time each day—yes, even on weekends—helps re-establish your circadian rhythm. Start your wind-down routine about an hour before bedtime, which might include:
- Turning off screens
- Taking a warm shower
- Drinking herbal tea
- Light stretching or meditation
- Reading a book (not on your phone)
2. Design a Sleep Sanctuary
Your resting space should feel safe, quiet, and calm. Remove clutter, keep the room cool, and use blackout curtains if necessary. Avoid using your bed for anything other than sleep or intimacy—this helps your brain associate it with rest and relaxation.
3. Get Natural Light During the Day
Exposure to sunlight, especially in the morning, helps reset your internal clock. This simple habit reinforces the natural sleep-wake cycle and dramatically improves sleep quality over time.
4. Exercise Regularly
Not only does movement improve your recovery goals, it reduces excess stress and increases your body’s need for deep, restful sleep. Aim for three to five sessions per week, and try to complete workouts earlier in the day to avoid overstimulation at night.
5. Address Underlying Issues
Persistent sleep problems may be a sign of underlying conditions such as mental health issues, hormonal imbalances, or disorders like sleep apnea. If these basic sleep hygiene tips don’t help you, consult a medical provider or therapist who understands the complexities of recovery.
Trust the Whole-Person Care at Northern Path
At Northern Path Recovery Center in Fort Wayne, IN, our board-certified professionals believe that overcoming addiction isn’t just about stopping the use of drugs or alcohol—it’s about healing the whole person. We provide evidence-based practices combined with holistic therapies and a peaceful healing sanctuary so you have every advantage for a successful recovery. Talk with our admission team to learn more.
