After we get sober, one of the things we may come up against is trying to get some sleep. Sometimes, we use drugs and alcohol to help ourselves fall asleep at night. We drink until we pass out. Other times, the lack of mind-altering substances can lead to anxiety and cause us to have to face the thinking mind and anxious body. Whatever the case may be, know that you’re not alone. Many people go through this. There are things you can do to get your sleep and take care of yourself.

Essential Oils

First, try some essential oils. It may seem silly to you or like some hippy-dippy stuff, but there is research to back it up! Diffusing calming essential oils like lavender or chamomile can actually help you fall asleep and stay asleep. You can also apply some topically, put it in the bath, or drink some with your tea. These are non-narcotic, completely natural ways to help encourage yourself to get some rest!The website has some great suggestions on oils for sleep. You can find out more about essential oils for sleep at


Next, try to get some exercise during your day. Studies have found that even a single session of exercise can help you fall asleep faster. This just needs to be a short aerobic exercise like walking, jogging, swimming, or moving. The more calories you burn and energy you use during exercise, the more tired your body will be at the end of the day. This can help you to both fall asleep more quickly and stay asleep better!


What we consume can also have a big effect on the quality of sleep we get. There are many foods that help you sleep, and you can begin to see what feels right for you. Stop drinking caffeine and sugary drinks in the afternoon and evening. Listen to your own body, as we are all individuals. Notice if certain foods tend to keep you up at night. Personally, I have found that a lot of carbs in the evening tends to leave me without a good night’s sleep!


Meditation is a great way to go. As I talk about in My Journey with Meditation, mindfulness practice can help us with many things. It can reduce anxiety, lower blood pressure, and help us get some sleep. Try listening to a guided meditation for sleep, or practice in the morning or throughout the day to cultivate a consistent sense of calm and ease. To help build a regular practice, work with someone like Matthew Sockolov, a mindfulness coach.

Sleep Habits

Finally, take a look at what you do before you go to bed. Watching TV can hurt your sleep, as can listening to loud music. Instead, do something calming. Listen to relaxing music, take a bath, or read a book from our list of best books on alcoholism! There are many habits we can change to help encourage ourselves to get a better night sleep. Look at what you do right before bed and see if you can make any changes that might help you sleep better!

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