Sleep plays a vital role in healing—but for many people in early sobriety, it’s hard to come by. Insomnia is one of the most common and frustrating challenges during recovery. Long nights, restless thoughts, and exhaustion can make it difficult to stay focused, motivated, or emotionally balanced.
At Solace Treatment Center, we recognize how disruptive poor sleep can be—and we also know that it’s treatable. In this blog, we explore the causes of insomnia in addiction recovery, why it happens, and what can be done to help you get the rest your body and mind need.
Why Sleep Disruption Happens in Recovery
Addiction impacts every system in the body—including the brain’s natural sleep-wake cycle. Substances like alcohol, opioids, benzodiazepines, and stimulants interfere with neurotransmitters that regulate sleep. Over time, the brain becomes dependent on the substance to fall asleep or stay asleep.
When someone begins recovery and stops using, their body has to relearn how to sleep naturally. This doesn’t happen overnight. In fact, insomnia in addiction recovery can persist for weeks or even months depending on the drug, length of use, and mental health factors.
Common Sleep Problems in Sobriety
Some of the most frequent sleep issues reported in recovery include:
Difficulty falling asleep (also called onset insomnia)
Frequent waking throughout the night
Waking up too early and unable to return to sleep
Vivid dreams or nightmares
Restless legs or muscle tension at night
Daytime sleepiness or brain fog
These symptoms can make daily functioning—and recovery—much harder. They can also lead to frustration, relapse triggers, and emotional instability.
How Long Does Insomnia Last?
There’s no exact timeline, but research shows that insomnia in addiction recovery often follows this general pattern:
First 1–2 weeks: Acute withdrawal phase. Sleep may be minimal or highly disrupted.
Weeks 3–6: Brain chemistry begins stabilizing, but sleep may still be inconsistent.
Months 2–3: Improvement begins with support, though some may still struggle.
After 3+ months: Most individuals start to develop a more stable sleep pattern.
However, this timeline can vary depending on the substance involved. For example:
Alcohol: May initially help people fall asleep, but leads to disrupted REM sleep.
Stimulants: Like cocaine or methamphetamine, can cause long-term changes to the sleep cycle.
Opioids: Suppress REM and deep sleep, often leading to sleep apnea or insomnia after withdrawal.
The Link Between Sleep and Relapse
Poor sleep affects more than just your mood—it can also increase your risk of relapse. That’s because insomnia affects your ability to regulate emotions, handle stress, and stay motivated in recovery.
Studies have shown that people with ongoing insomnia in addiction recovery are more likely to experience:
Higher levels of anxiety or depression
Increased cravings and irritability
Difficulty concentrating in therapy
A greater risk of relapse within the first 90 days
This makes sleep a crucial part of any treatment plan.
Evidence-Based Tips to Improve Sleep
The good news is, there are many tools and habits that can improve sleep quality. At Solace Treatment Center, we incorporate these into every treatment plan to support better rest.
Here are some effective strategies:
1. Establish a Sleep Routine
Go to bed and wake up at the same time each day—even on weekends. A consistent routine helps reset your circadian rhythm.
2. Create a Sleep-Friendly Environment
Keep your room cool, dark, and quiet. Remove screens, bright lights, and distractions at least 30 minutes before bed.
3. Avoid Caffeine and Sugar Late in the Day
Stimulants in the afternoon or evening can keep your brain alert when it should be winding down.
4. Practice Mindfulness and Relaxation
Try deep breathing, progressive muscle relaxation, or guided meditations. Apps like Calm or Insight Timer can help.
5. Exercise During the Day
Even light activity like walking or yoga can help regulate your sleep-wake cycle.
6. Talk to a Professional
If insomnia persists, it may be time to speak with your therapist or doctor. Non-addictive sleep aids or cognitive behavioral therapy for insomnia (CBT-I) may be recommended.
How Solace Treatment Center Can Help
At Solace Treatment Center, we take insomnia in addiction recovery seriously. We know that without proper sleep, healing becomes harder. That’s why we take an integrative approach to care that includes:
Mental health support to address anxiety, depression, or trauma-related insomnia
Sleep hygiene education and personalized coaching
Medical consultation to rule out underlying health issues
Mindfulness and relaxation techniques built into daily treatment
Nutritional support to help balance blood sugar and hormones
We’ll work with you to rebuild your sleep from the inside out—without relying on substances or quick fixes.
When to Seek Help for Insomnia
Some sleep disruption in early recovery is expected. But if you’re still having trouble sleeping after a few weeks—or if it’s affecting your mood, energy, or recovery goals—it’s time to get help.
You don’t have to struggle in silence. There are safe, proven treatments available for insomnia in addiction recovery, and the sooner you address it, the smoother your path to healing can be.
Additional Resources
Better sleep leads to better recovery.
At Solace Treatment Center, we’re here to help you restore balance—day and night.
📞 Ready to take the next step? Call us or start a live chat at www.solacetreatmentcenter.com.
