The Significance of Deep Sleep for a Healthy Lifestyle

Humans dedicate about a third of their lives to sleeping. Our bodies need ample quality sleep for rejuvenation and healing. Surprisingly, getting good sleep is as vital to our health as consuming food and water. But how crucial is deep sleep?

There are various types of sleep that aid in our complete recovery and revitalization of different parts of our bodies and minds. Deep sleep, also known as slow-wave sleep, represents the deepest sleep stage before entering REM (rapid-eye movement) sleep. Among its benefits, deep sleep plays a role in memory consolidation and physical restoration while the brain is mostly inactive and calm.

During REM sleep, conversely, the brain remains highly active. This phase supports brain development, dreams, and even emotional processing. Both REM and deep sleep are essential for comprehensive rest and recovery.

Consequences of Poor Deep Sleep

Chronic sleep deprivation raises the risk of numerous health issues. These include:

• Hypertension
• Cardiovascular diseases
• Insulin resistance
• Type 2 diabetes
• Obesity
• Depression
• Other mental health conditions

Additionally, insufficient or poor-quality sleep reduces productivity and heightens irritability. This is because healthy sleep aids in forming and sustaining the neural pathways necessary for learning and memory retention, leading to concentration difficulties. Symptoms like feeling sluggish, mentally cloudy, forgetful, overwhelmed, or irritable can indicate poor sleep quality.

What makes these symptoms more harmful in the long run is their connection to substance misuse and addiction. Poor sleep can worsen an existing struggle or even lead someone to substance use to cope with inadequate sleep habits.

The Connection Between Sleep and Substance Use

The relationship between sleep and substance use is often bidirectional: substance use can disrupt sleep patterns, while insomnia and poor sleep can contribute to the onset of substance use.

Different substances have varying effects on sleep:

• Alcohol promotes deep sleep but suppresses REM sleep. During alcohol withdrawal, the duration it takes to fall asleep rises, and the total sleep time diminishes. Much research on substance use and sleep cycles focuses on alcohol use, as highlighted in a recent study in the American Journal of Addictions.
• Opiates, though sedatives, disrupt healthy sleep by increasing wakefulness and reducing overall sleep duration. This includes both deep and REM sleep. Opiates also regulate the brain area controlling breathing, potentially causing sleep apnea episodes with symptoms such as snoring, dry mouth, and morning headaches.
• Chronic cannabis users often build tolerance to the substance’s sleep-enhancing effects. Withdrawal from long-term cannabis use can result in unusual dreams and poor sleep quality.

The Impact of Deep Sleep Patterns on Relapse Risk

According to the journal of Medical Hypotheses, sleep disturbances are now considered one of the “universal withdrawal symptoms.” During recovery, such disturbances like inadequate sleep, poor sleep quality, or disruptive dreams can intensify cravings and increase relapse risk.

Disturbed sleep—especially when combined with substances like alcohol—is a predictive factor in relapse. The chances of relapsing rise if you experience poor sleep quality or lack sufficient sleep during recovery.

Adopting Healthy Deep Sleep Habits

Given that sleep patterns influence recovery, how can you cultivate them? Along with treatments advised by your recovery team, maintaining a positive outlook is crucial! Here are some tips to help you sustain healthy sleep:

• Exercise early: Exercising at the right time can help you fall asleep more quickly and deeply. Ideally, finish exercising at least three hours before bedtime.
• Disconnect from electronics: Allocate a 30-60 minute period before sleeping that is free from devices like phones, tablets, laptops, and TVs. These devices not only stimulate the brain but also emit “blue light,” which can decrease melatonin, the hormone aiding sleep.
• Maintain a consistent routine: Follow the same nightly routine before sleeping, such as putting on pajamas and brushing your teeth. This cues your brain to gear up for sleep and rest.
• Relax before sleep: Spend 30 minutes before bed doing calming activities like listening to soft music, stretching, reading, meditating, or praying. These activities prepare your body and mind for deep sleep. Meditation, mindfulness, breathing exercises, and other relaxation techniques help set the right mindset for sleep.
• Avoid tossing and turning: Once in bed, try to associate being in bed with being asleep. If you can’t fall asleep after 20 minutes, get up and engage in a calming activity in low light, like stretching or reading, before attempting to sleep again.

The Importance of Diet and Environment for Deep Sleep

• Eat at appropriate times: Eating dinner close to bedtime, especially if it’s large, heavy, or spicy, can interfere with sleep as your body will still be digesting. If a pre-bedtime snack is necessary, keep it light.
• Spend time in sunlight: Daylight is a crucial factor in the internal processes governing the sleep-wake cycle, which repeats roughly every 24 hours.
• Avoid caffeine and nicotine: These chemicals (among others) can disrupt sleep, especially if consumed later in the day.

Begin Your Healing Journey Today

If you’re a recovering addict or alcoholic facing ongoing sleep issues, don't overlook them. Keep a sleep journal, talk to your sponsor or counselor, and seek help to enhance your sleep quality.

The team at Impact Recovery is ready to assist you—reach out to us today for support and treatment on your recovery path.