Forum Discussion: How Sleep and Addiction Influence Each Other
Hello all! I hope you all had a lovely week. Its hard to believe we are in the middle of March!
For those who do not know, this week is Sleep Awareness Week, and March 15th is World Sleep Day. Therefore, I thought itd be nice to post on the relationship between sleep and addiction.
Trigger warning for various addictions and symptoms mentioned
As we all know, sleep is vital for a healthy lifestyle. Sleep disorders and addiction can have a bidirectional relationship, meaning they impact each other. Of course, this all depends on the individual, type of addiction, etc. For certain addictions like caffeine addiction, its quite clear; with high amounts of caffeine, it makes it quite difficult to fall asleep at a decent time! With withdrawal, sleep loss is often common, both chronic (difficulty falling or staying asleep at least three nights a week for three months or more) or short-term (lasts less than three months, or presents when a person has trouble falling or staying asleep).
Sleep deprivation can also lead to addiction. One study from the Journal of Youth and Adolescence indicates that lack of sleep can lower ones inhibition and ability to control their emotions, leading to increased chances of substance use. In other cases, lack of sleep would want some to consume certain substances (i.e. caffeinated drinks, over the top medications) to help boost energy levels. Thus, the person would become dependent, and even addicted to them down the road.
Did you know that sleep can impact recovery? Studies indicate that getting enough sleep is key for recovery. Indeed, a study from the Journal of Addictive Diseases shows that sleep disturbances can increase the chance of a person experiencing alcohol addiction relapse. If one gets the right amount of sleep, the chances of recovery improves; also, their overall well-being improves (i.e. less stress, better mood).
Establishing a sleep plan is key!
It is suggested that adults get around 7-9 hours of sleep per night and teens get 8-10 hours per night (National Sleep Foundation, 2015). If you are unable to get enough sleep one night, try to take a nap if possible. Even 20 minutes can make a difference! Make sure you take the nap not too late in the day and limit your naps; otherwise, youll have a hard time going to bed later that night!
Nutrition plays a key role. Eating carb-heavy foods with fat, such as breads, pasta, and rice, encourages sleepiness. Of course, it is best to avoid high sugar foods such as chocolate right before sleeping.
Proper exercise is crucial too; exercise helps one fall asleep faster. Weight lifting and light aerobic exercise highly induce sleep.
Lets hear from you now!
1. Based on your own views/experiences, how does addiction influence sleep and/or vice-versa?
2. Have you ever had any sleeping issues? If so, what has helped you manage or overcome them?
3. What helps you get enough sleep?
Resources:
How Addiction Affects Sleep (Sleep Help Institution)
National Sleep Foundation 
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World Sleep Day? What will they think of next? I do get very irritable when I do not get a full night of sleep. Recently I downloaded a snoring app out of curiosity. Many times I'd wake with a sore throat, and wondered if I had sleep apnea like my father did. Alcohol is a factor for snoring, by the way. So is excess weight. Yes I snore, and it is not very ladylike! Oh, what my poor doggy has endured for years! And I talk in my sleep too, which was quite a surprise. Experimenting to find better quality sleep is worth the trouble. Science says the doggy should not be in bed with me. And I should not sleep with the tv on either. This is bad "sleep hygeine". What I dream of - is when I win the lottery, having a maid put fresh sheets on my bed daily. Ahhhh! Sorry if this makes little sense. It's past my bedtime.
@Chickadee123 Hello Chickadee, lovely to hear from you! Haha, it does seem like there is a day/week/month for everything. Snoring is quite prevalent, and I hope the app is working out well for you. I also talk in my sleep! It's awesome that you are self aware of your sleeping habits.
Thanks for your awesome responses; sweet dreams! :)
@lovelyWhisper66
Based on your own views/experiences, how does addiction influence sleep and/or vice-versa?
my addiction has effected my sleep i used to go out to parties with my friends and drink all night and i didnt get much sleep those days.
What helps you get enough sleep?
i drink tea that helps you sleep and i go to bed at the same time everyday that has helped
@greenNectarine3734 Hello green, awesome to hear from you! Yes, drinking has been said to majorly impact sleep especially if one is out socializing late at night. I love the sleep plan! Going to bed at a regular schedule really does help, and drinking tea is a great way to unwind before bed.
Thanks for the lovely answers, and keep up the amazing work here. I hope you are feeling better too. Sweet dreams! :)
@lovelyWhisper66 Class A stimulant addictions and habits 100% effect sleep or lack of. Awake 3 days at a time sometimes as far as five, get as far as six and your body begins to shut down to rest for you. It makes you jumpy and twitch like a salmon out of water. And then followed by sleep it off for three days straight. Body bloody aches from lying in a bed so long without movement of the dehydrated joints and muscles.
I've had night terrors and sleep walked/ate since a chid from traumas. And now as an adult I haven't outgrown it as 98% off children do. So you can imagine what my brain does when I finally sleep it's backlogged with horrific pick n mix of worries dark thoughts and ill fates. It actually makes me stay awake longer purely to avoid it from the fear. I had a heavy reliance on sleep aids for over a year from trying to shut it out. But I managed to quit when I realised I was gobbling 40mg Valium and 2 zopicones at night just to nod off. And I was never ever groggy waking at 7:00am either. Frightening. Would pay cash for a normal persons stress less 8hour undesturbed shut eye. 🙏🏼 Someone switch lives with me!
@MentalWanderlust
Same here
Id like to point out though that oversleeping is a problem as well and can lead to substance abuse if the person seeks a chemical solution to the problem of low energy, lack of motivation, depression, etc.
@compassionateHickory6116 Yup I totally agree with you. Happy to report that my sleep pattern is good at the moment after some difficult months of really focusing & nailing a timed routine. no tech devices 1hr before bed, reading "x" amount of pages+ a night of a book. Meditation with headspace app, eliminating any caffeine even tea! Daily lifting each morn at gym again. I think I avg around 4/5 hr a night so 💪🏽 Positive. Hope you're well just now also?! 😌 x
@lovelyWhisper66 Good topic to pick, being sleep deprived our brain functions as if intoxicated, so absolutely correct. Lack of sleep will cause indecisiveness, irritability, forgetfulness, impulsivity and decreased immunity