{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Sleep and Early Recovery - Recovered 456","description":"We are about the solution here at the Recovered Podcast.  So we are going to talk about sleeping tips.\n\nWhat has been your experience with sleep in early recovery\nsome of the things that have helped\nsome of the things that have not helped\nWhat is your experience?\n\nHere are\n12 Sleeping Tips for Early Recovery \n \n1. Create a good sleeping environment, e.g., bed comfort, quietness, \ndarkness, comfortable temperature, and ventilation \n2. Consider a white noise generator if there is a problem with noise in the \nenvironment. \n3. Set a consistent time period for going to bed and getting up, including on \nweekends \n4. Avoid daytime naps \n5. Eliminate or reduce caffeine intake (particularly after 3 pm) \n6. Get exercise early in the day, but avoid exercise in the evening \n7. Keep a sleep diary by your bed, noting sleep patterns, troublesome \nthoughts, dreams, etc. and discuss troublesome dreams with your counselor, \nsponsor or others in recovery. \n8. Learn and utilized relaxation techniques, e.g., progressive relaxation, \nvisualization, breathing exercises; use recovery prayers and self-talk \n(slogans) as an aid in getting to sleep. \n9. Minimize activities other than sleeping in your bed, e.g., eating, working, \nwatching television, reading, etc. \n10. Avoid large, late meals; have a light snack before bedtime—some that \ncan actually aid sleep, e.g., small turkey sandwich, warm milk, a banana, a \ncup of hot chamomile tea \n11. Create a consistent bedtime routine and stick with it. \n12. If you can’t get to sleep within 30 minutes, get out of bed and do \n\nsomething relaxing in low light until you feel sleepy.\n","author_name":"Recovered Podcast","author_url":"http:\/\/recoveredcast.com","html":"