Addiction recovery is a lifelong process. There will be bumps in the road, and you will always need to stay vigilant on your journey to a better life. That said, incorporating healthy habits into your daily routine can help make sobriety easier. Today, Live Free From Stress provides some tips on how to do just that.
Get Enough Sleep
A good night’s rest is crucial for both your physical and mental health. It can be hard to stick to a regular sleep schedule when you’re first getting sober, but you must try. A lack of sleep can lead to relapse and a host of other health issues. Here are some tips for achieving a healthy sleep rhythm:
- Establish a regular sleep schedule: Going to bed and waking up at the same time every day will help your body regulate its natural sleep rhythm.
- Avoid caffeine and alcohol before bed: Caffeine can keep you awake for hours after drinking it, while alcohol can disrupt your sleep cycle and make it harder to fall asleep.
- Avoid working or using electronic devices in bed: Working on your laptop or watching television in bed can make it harder to fall asleep and get the rest you need.
- Get plenty of exercise during the day: Exercise helps promote good sleep hygiene by tiredness your body and making it easier to fall asleep at night.
- Make sure your bedroom is dark, quiet, and comfortable: Keeping your environment calm and stress-free will help you relax and fall asleep more easily.
Start the Day Strong
The morning is a critical time of day; it’s when we get ready for the day ahead and set the tone for how we’ll be feeling. Developing a healthy morning routine is important for ensuring we’re off to a good start. Some things you may want to include in your morning routine are:
- Waking up early enough to have some time to yourself.
- Getting dressed in comfortable clothes.
- Making breakfast and/or drinking a healthy smoothie.
- Reading or doing some quiet meditation or mindfulness exercises.
- Spending some time outdoors, if possible.
- Eliminating social media from your morning routine.
Having these things in place as part of your morning routine can help you feel more relaxed and centered as you start your day. It can also help set the tone for how the day will go, and give you the energy you need to take on whatever comes your way.
A healthy diet will help your body heal from the damage caused by addiction and give you the energy you need to stay sober. Avoid processed foods and sugar as much as possible, and try to get plenty of fruits, vegetables, and protein. While you’re at it, limit your caffeine intake; too much caffeine can exacerbate anxiety and negatively impact your sleep.
Exercise releases endorphins, which have mood-boosting effects. It also helps reduce stress, improve sleep, and increase energy levels. All of these things are essential to maintaining sobriety, so find a physical activity (e.g., running, cycling, weightlifting, etc.) that you can commit to at least four days a week.
When you’re feeling overwhelmed or like you’re about to lose your cool, take a break. Step away from the situation and take some deep breaths. Doing so will help you avoid saying or doing something you might regret later.
Connect with Others
Isolation is one of the main triggers for relapse, so it’s essential to stay connected with friends and family members who support your sobriety. Attend meetings, join a sober social group, or volunteer — do anything that gets you around others who understand what you’re going through.
Sobriety is a difficult but rewarding journey. Incorporating healthy habits into your everyday life can make it easier to maintain your sobriety long-term. So get plenty of rest, establish a morning routine, eat healthily, connect with others, and implement the other tips above. Your recovery and your overall life will benefit significantly as you put in the effort!