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Suffer from sleep issues in addiction recovery? This technique will knock you O.U.T.!

Sleep. Why doth thou protest so much?

Tell me if this scenario sounds familiar:

You get in bed around 11:00pm after brushing your teeth. You have to be up by 7:30am so you “plan” on falling asleep around 11:30pm. You watch your favorite thirty-minute television show, turn the TV off, pull your pillow closer for comfort, and close your eyes. 

“What are you going to have for breakfast? Remember the time that you (fill in the blank)? Do you think (fill in the blank) still thinks about you? What if ISIS attacks my office tomorrow? Do you think Tony Robbins is really that happy? Do you think…What if…How come…I wonder if...”

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WHAT THE HELL IS GOING ON! Your mind is racing at 100mph and there seems to be no end in sight. You are pondering everything from how your meeting will turn out tomorrow to the political climate in Uganda. You open your eyes and realize it’s already 2am. The realization that you have to be up in five and half hours haunts you. Now you really can’t sleep. What to do? I guess you’ll just see if you can follow an individual blade on the ceiling fan while it spins at full speed all while simultaneously giving up on the dream of ever waking up feeling refreshed tomorrow.

Falling asleep is hard! Especially if you are in your first couple years of recovery from addiction! Night time used to be the time where you would normally inebriate yourself to a point of passing out (or not caring if you fall asleep or not) but now things are different. You can think and feel again. Sometimes you’ll experience the phenomenon of sudden night-time anxiety that seems unwarranted and will not let you drift off to sleep. Other times, your mind will race and you wont be able to shut it off. Bottom line is, you are no longer using drugs or alcohol to medicate yourself so you’re going to have to re-wire your brain into learning the proper way a person would normally fall asleep if you ever want to get your REM cycle under control.

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Here are some tips to help get your sleep cycle back on track:

1)  Try not to fall asleep

There have been studies performed that falling asleep may be one of the few situations in which reverse psychology actually works. A study at a small University found that those that tried to intentionally stay awake, were more likely to fall asleep faster than those that tried to fall asleep. Try repeating the mantra “Don’t fall asleep” over and over again in a quiet voice in your head…you may be surprised by the results.

2) Turn on “Sleep Mode”

Sleep experts suggest that about an hour or two before you go to sleep you should turn your house, apartment, condo, or wherever you’re living into “Sleep Mode”. Dim the lights, don’t watch anything on TV or read anything that is too thought provoking, take a hot shower, and turn your air conditioning to a lower temperature. By doing this repeatedly, your body will recognize that you will be going to sleep soon and the ‘sleep chemicals’ in the brain become more likely to release, which will help you fall asleep faster and easier. It is also helpful if you practice this technique around the same time each night.

3) Stop drinking caffeine 7-hours before you go to sleep

This one seems obvious but you would be shocked to learn how many people drink coffee late in the afternoon or evening and then are baffled as to why they cannot fall asleep. If you need your caffeine fix later in the day, start drinking teas with lower caffeine content than coffee or energy drinks. Slowly wean yourselves down so that you no longer rely on that afternoon jolt. Trust me, once you get your sleep cycle back on track, you won’t be needing that mid-afternoon cup of joe.

4) Head-to-Toe

There is a relaxation technique appropriately named “progressive relaxation.” The goal of this novice meditation technique is to relax the entire body which will, in turn, increase your serenity ultimately helping you fall asleep.

The technique works as follows: Tense up your entire body as much as you can without hurting yourself and count to five. Then let your body go limp. Direct your focus to your toes. Picture them melting into a world of relaxation. Then move up to the rest of your foot and picture the same melting imagery. Work your way up your entire body dissecting it into small body parts (eg: shins, thighs, hips, lower stomach, etc…) By the time you get to your head, you should feel much more relaxed and ready for bed.

5) Drink LiQcovery: PM Formula

LiQcovery: PM Formula is an all natural, fruit punch flavored, powdered drink supplement that was developed by Liquid Recovery Nutrition, LLC. The supplement is packed with various naturally occurring amino acids, vitamins, minerals, and nutrients that are effective in promoting relaxation, maintaining healthy sleep cycles, improving an overall sense of well-being, promoting feelings of serenity, and helping to improve one’s ability in falling and staying asleep. Using ingredients, such as Melatonin, GABA, 5-HTP, and L-Tryptophan, that are backed by years of scientific research, LiQcovery: PM Formula is a powerful supplement that really works for the dozing impaired.

If you are having trouble falling asleep, I highly recommend it. I know from first hand experience that it works really well and that when I drank it, I was asleep within 20 minutes.

Falling asleep can seem like an impossible mission. I hope the aforementioned, helpful tips make falling and staying asleep not only possible, but it becomes a regular occurrence for you.

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*These statements have not been evaluated by the FDA. Liquid Recovery Nutrition, LLC is not meant to diagnose or treat any disease. Consult your doctor if you are pregnant, lactating, have a heart condition or taking any medications. Liquid Recovery Nutrition, LLC is not intended to replace any current treatment program or medication.

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