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Make Your Last Relapse The Last

Make Your Last Relapse The Last

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Published by info5592
You are not a statistic!

This book focuses on the positive and negative infl uences on lapse and relapse that are
within an individual’s control. It gives practical examples and information on how to make
life changes that increase the probability of leaving addiction behind. By completing the
relapse prevention planning exercises in this book, you will be working on many fronts to
put the odds in your favor. Our relapse prevention training method combines learning to
change both behavior and thinking. It is an approach that emphasizes self-management
and rejects labels like alcoholic or drug addict
You are not a statistic!

This book focuses on the positive and negative infl uences on lapse and relapse that are
within an individual’s control. It gives practical examples and information on how to make
life changes that increase the probability of leaving addiction behind. By completing the
relapse prevention planning exercises in this book, you will be working on many fronts to
put the odds in your favor. Our relapse prevention training method combines learning to
change both behavior and thinking. It is an approach that emphasizes self-management
and rejects labels like alcoholic or drug addict

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Published by: info5592 on Aug 27, 2012
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Sleep is a natural state and must occur daily. It is as natural and
essential as eating. It is a response to fatigue. While you sleep, the
body tissue, brain, blood and skin cells are renewed. Infections are
fought. The immune system — white blood cells — are strengthened.
No one can live without sleep. Most people sleep an average of seven
and a half hours per day. You may require more or less. How much
sleep you need depends on your genetics and your health. While
recovering from illness and addiction, you may require more sleep.

Too little sleep causes a lack of concentration, poor judgment, and a
decrease in your decision making skills. You can become increasingly
irritable, have memory loss, depression, and experience stress.
Research also shows that too much sleep can cause similar effects
as too little sleep. They
include

irritability,
lack of concentration,
and poor judgement
(Lavery, 1997).

When you were taking drugs, you ended up losing sleep and the
negative effects of both sleep loss and drug taking were compounded.
Now, it’s time to reverse those effects. What you need is balance, not
too little and not too much sleep. Depending on the type and degree
of your addiction, your patterns of waking and sleeping may have
been severely disrupted. You may be more susceptible to illness. You
may feel exhausted in your mind and body. Your will power and self
control may be weak. Lack of sleep may have negatively impacted
your daily patterns such as work, eating, exercise, and interacting
with others. Your recovery is jeopardized until you develop a healthy
sleep pattern.

Need help fnding a rehab? Call anytime: 1-800-314-8328

Make Your Last Relapse The Last

49

During recovery the common sleep problems are: increased time
to fall asleep, frequent waking up, diffculty getting to sleep, poor
overall sleep quality, and sleep deprivation or not enough sleep
(Gordis, 1998).

For everyone, certain things make it harder to get quality sleep such
as (Lavery, 1997):

• Lack of daily physical exercise.

• Lack of mental activity.

• Lack of motivation and fulfllment in your life.

• Anxiety and depression.

• Using alcohol or drugs.

• Snoring.

• Noise, temperature changes and light exposure.

Here are a few simple ways to begin to improve your sleep (Lavery,
1997):

1. Establish a regular time to get to sleep and to get up. Regularity
is very important to getting your body back in synch with its
rhythm. Get up and go to bed early. Going to bed or getting
up late interferes with your body’s natural rhythm and you
won’t be able to get enough sleep.

2. Eat a balanced diet. Have breakfast, lunch, and dinner. Eat
lightly or not at all before bedtime and avoid alcohol and
drugs.

3. Be physically active during the day. Quality exercise and quality
sleep go hand in hand.

4. Make the area where you sleep restful. Ensure it is quiet, able
to be kept dark when you are sleeping, well aired, and at a
comfortable temperature. Keep your room neat and clean
with a comfortable bed and clean bedding.

5. Create relaxing bedtime rituals. Listen to calming music, take a
warm bath or meditate.

Sleep patterns can be disrupted during immediate recovery for some
people and may last up to two years. If you have sleep problems, use
the above suggestions, get additional tips on the internet, read some
books on sleep, and be persistent in keeping to your sleep routines.

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