Sleep in the first month

Alcohol and many drugs change how sleep works. When they are taken away, the body and brain need time to settle into a natural rhythm again. Trouble falling asleep, waking in the night and vivid dreams are all commonly reported in early recovery. For most people, sleep gradually improves.

In the meantime, a few simple habits can make the nights easier.

What tends to help

• A fixed wake-up time, even after a bad night. It is the most reliable way to reset your body clock.
• Morning light. Ten or fifteen minutes outside soon after waking tells your body the day has started.
• Movement in the day, not right before bed.
• A wind-down hour. Lower lights, put the phone in another room, and do the same few quiet things each night: a shower, a cup of caffeine-free tea, a book.
• A cool, dark, quiet room. An eye mask and earplugs are cheap and they work.
• Get up if you can't sleep. After twenty minutes or so, go to another room and do something calm under low light, then go back to bed when you feel sleepy.

What tends to get in the way

• Caffeine after lunch, including energy drinks.
• Long naps late in the day.
• Scrolling in bed.
• Lying awake watching the clock. Turn it around.

Please don't self-medicate

It is tempting to reach for something to knock you out. Some sleeping tablets and sedatives carry their own risk of dependence, and mixing them with alcohol or other drugs can be dangerous. Talk to a doctor before taking anything, including over-the-counter products.

When to see a doctor

See a GP if poor sleep is going on for weeks, if you are feeling low or anxious most days, if you snore heavily or stop breathing in your sleep, or if the tiredness is making it hard to stay safe at work or on the road. If you are struggling to cope, call Lifeline on 13 11 14 at any hour.