Sleep is a fundamental part of human life. It is as vital to our health and well-being as food, water, and air. Yet, in today’s fast-paced world, it is something that can be undervalued or overlooked. Many of us view sleep as expendable, sacrificing hours of rest for work, socialising, or screen time. However, the reality is that sleep is essential for both the body and the mind. It helps to regulate mood, repair tissues, consolidate memories, and maintain overall balance.
If you have babies and young children, getting a full night of unbroken sleep may be something you currently only dream about. However, it is not just parents that are struggling; a global sleep study done by Philips in 2019 claimed that 62% of the world’s (adult) population don’t sleep as well as they’d like, and 67% experience sleep disturbances.
For people living with mental health conditions or recovering from addiction, sleep takes on an even greater significance. Restful sleep can provide the stability and clarity required to heal, while poor or disrupted sleep can exacerbate symptoms, undermine recovery, and increase vulnerability to relapse. Understanding the importance of sleep – and actively working towards healthier sleep patterns – is a cornerstone of long-term wellbeing.
Sleep and mental health
There is a strong, bidirectional relationship between sleep and mental health. Untreated geestelijke gezondheidsaandoeningen such as anxiety, depressie, bipolar disorder, and post-traumatic stress disorder (PTSD) are all associated with disrupted sleep patterns. Insomnia, frequent waking, nightmares, or excessive sleeping are common features.
For example:
- Depressie is often accompanied by insomnia or early morning waking. In some cases, it can also lead to hypersomnia (sleeping excessively).
- Anxiety disorders are linked to racing thoughts and hyperarousal, which make it difficult to fall or stay asleep.
- PTSS sufferers may experience vivid nightmares or night terrors, causing broken and unrefreshing sleep.
- Bipolar disorder involves disrupted sleep cycles, with insomnia often preceding manic episodes and excessive sleep linked with depressive phases.
Poor sleep not only arises as a symptom of mental illness but can also act as a trigger for worsening mental health. Chronic sleep deprivation can impair emotional regulation, reduce concentration, and increase stress responses, making it harder to cope with daily challenges.
Sleep and addiction
Addiction also has a profound impact on sleep. Many substances disrupt the natural sleep-wake cycle, leading to poor quality rest. Alcohol, for instance, may help someone fall asleep faster, but it prevents them from reaching deep, restorative stages of sleep. Stimulants such as cocaine or amphetamines can keep people awake for long periods, followed by a crash-like sleep that is fragmented and unsatisfying. Even substances perceived as relatively harmless, like cannabis, can alter the structure of sleep and affect dreaming.
During active addiction, sleep is often chaotic – characterised by irregular hours, late nights, or extended periods of wakefulness followed by heavy “catch-up” sleep. This erratic pattern leaves the body and brain constantly out of sync, contributing to fatigue, low mood, irritability, and cravings.
When someone stops using drugs or alcohol, sleep can initially become even more difficult. In early recovery, withdrawal symptoms and the adjustment to life without substances may disrupt sleep. People often experience vivid dreams, insomnia, or restless nights. This period can feel discouraging, but it is important to remember that sleep difficulties in early recovery are both common and temporary. With time and support, the body’s natural rhythms can be restored.
The importance of good sleep in recovery
Sleep plays a crucial role in recovery from both mental health challenges and addiction. Adequate, restorative sleep helps the brain heal and supports emotional stability. It gives individuals the energy and clarity needed to engage fully in therapy, make healthy decisions, and build resilience.
Research shows that people who get sufficient sleep are better able to regulate their emotions, manage stress, and resist cravings. Conversely, ongoing sleep problems in recovery can increase the risk of relapse. For this reason, addressing sleep health should be a priority in any treatment or aftercare plan.
Sleep hygiene: Creating a healthy sleep pattern
The average adult needs 7-9 hours of good sleep a night to function well. If you are regularly not getting enough sleep, having trouble dropping off or staying asleep, then you might want to look at your sleep conditions and routines. Is the room too hot or too cold? Is it too light? Are you drinking caffeine late in the day? Are you on your phone, laptop, or tablet right before trying to get to sleep?
Any of the above could be affecting your sleep; if your body is overheating or getting cold, it will wake you up. Light can really disturb the body’s rhythms, making it believe it is time to get up, when really you want to be sleeping. Caffeine and sugary foods are good to give the body a boost of energy, so eating and drinking these close to bedtime can have a negative impact on dropping off. The same goes for technology; the blue light from these devices stimulates the brain, waking it up, rather than helping you drop off.
The term “sleep hygiene” refers to a set of habits and practices designed to improve the quality and consistency of sleep. Just as dental hygiene involves brushing and flossing to maintain healthy teeth, sleep hygiene involves creating an environment and routine that supports restful sleep.
Some of the key principles include:
- Keep a regular schedule: Go to bed and wake up at the same time each day, even on weekends. A consistent routine helps regulate the body’s internal clock, making it easier to fall asleep and wake naturally.
- Create a restful environment: Ensure your bedroom is calm, dark, and quiet. Invest in comfortable bedding and use blackout curtains or earplugs if needed. Reserve the bedroom for sleep and relaxation, not work, eating, or screens.
- Limit screen time before bed: The blue light from phones, tablets, and computers can interfere with the body’s production of melatonin, the hormone that promotes sleep. Aim to switch off screens at least an hour before going to bed.
- Avoid stimulants and depressants: Caffeine, nicotine, and alcohol all interfere with sleep quality. Try to avoid them in the hours leading up to bedtime.
- Develop a calming bedtime routine: Activities such as reading, gentle stretching, meditation, or listening to soothing music can signal to the body that it is time to wind down.
- Be mindful of naps: Short naps can be refreshing, but long or late-day naps can disrupt nighttime sleep.
- Stay physically active: Regular exercise promotes better sleep, but try to avoid vigorous activity right before bedtime, as this can have the opposite effect and wake you up.
- Use relaxation techniques: Breathing exercises, progressive muscle relaxation, or guided imagery can reduce tension and promote sleepiness.
Tips for managing sleep in recovery
For individuals in recovery, the journey to healthy sleep may take patience and persistence. Some helpful strategies include:
- Accept that it takes time – early recovery often involves disrupted sleep, but with consistency, it improves.
- Prioritise routine – structure is especially beneficial in recovery; sticking to set sleep and wake times provides stability.
- Seek professional support – therapists, doctors, or sleep specialists can help address persistent sleep issues.
- Avoid self-medicating – using alcohol or drugs to induce sleep is counterproductive and dangerous for those in recovery.
- Keep a sleep diary – tracking sleep patterns can help identify triggers and improvements over time.
Sleep is far more than shut-eye; it is foundational to healing, resilience, and mental stability. For those facing the twin challenges of mental health issues and addiction recovery, sleep is both a battleground and a powerful ally. Setting the stage for restorative sleep through consistent routines, thoughtful environments, and evidence-based strategies, such as CBT, can be transformative.
At Ibiza Kalm, we understand how vital sleep is in supporting long-term recovery and wellbeing. By blending compassionate therapeutic support with practical sleep guidance, we help individuals reclaim restful nights; and the clarity, strength, and hope that follow.
For more information on any of our programmes and details on admissions, please neem contact op met sharon@ibizacalm.com.