Why sleep gets harder before it gets better in early recovery
If you are in early recovery and you feel completely wiped out… but the second your head hits the pillow your brain flips on like a stadium light. Yeah. That is extremely common. And it can feel kind of cruel. You did the hard thing, you stopped using, you are trying to get your life back, and now you cannot even do the one basic human reset button. Sleep.
A lot of people describe the first days and weeks as this weird mix of exhaustion and agitation. You might fall asleep for an hour and then bolt awake at 2:30 a.m. You might doze and jolt. Or you might just lie there, tense, replaying conversations from five years ago like it is a job.
What is happening is not just “stress” in the vague sense. Your brain is recalibrating. Substances push and pull on systems that regulate calm, reward, alertness, and timing. When you stop, your nervous system has to relearn how to balance itself without that chemical shortcut.
Some of the big players:
- GABA and glutamate: GABA is the brake pedal, glutamate is the gas. Many substances (especially alcohol and benzos) increase GABA-like effects and dampen glutamate. When you stop, the brake can feel weak and the gas can feel stuck down. Result: jittery, wired, insomnia.
- Dopamine: reward and motivation signaling changes during use, then drops or destabilizes in early recovery. That can show up as low mood, restlessness, and difficulty settling.
- Stress hormones (cortisol, adrenaline): withdrawal and early recovery often come with a “threat mode” body response. Even if your life is safer now, your body may not believe it yet.
- Circadian rhythm shifts: substances can delay or fragment sleep timing. When you stop, your internal clock can be out of sync for a while.
One important distinction: Early recovery sleep disruption is common; it is not automatically a lifelong sleep disorder. But it also is not something you have to “just suffer through” indefinitely.
What is usually normal in early recovery:
- Trouble falling asleep or staying asleep for days to a few weeks
- Vivid dreams
- Waking up too early
- Sleep that feels light or unrefreshing
What is more concerning:
- Insomnia that lasts more than about 4 weeks and clearly impairs your life
- Panic attacks at night, severe nightmares, or trauma flashbacks
- Escalating cravings because you are not sleeping
- Thoughts of self harm or feeling unsafe
Sleep usually improves gradually—not always in a straight line—but it does trend better. Getting support for sleep can speed up recovery and lower relapse risk. If you are local, we can help you build a plan that targets both recovery and insomnia in the same conversation at West LA Recovery. We will meet you where you are at.
It’s essential to understand that addiction recovery isn’t just about stopping substance use; it’s also about creating an environment that supports this journey home environment that supports recovery.
How substances change sleep
A lot of people come into recovery believing they “needed” their substance to sleep. Makes sense. They passed out faster. They stayed down longer. But sedation is not the same thing as restorative sleep.
Here is what different substances tend to do behind the scenes.
Alcohol
Alcohol can knock you out at first, but it often fragments sleep in the second half of the night. Many people wake up early, sweaty, anxious, and cannot get back to sleep.
When you stop drinking, you can also get REM rebound. REM is dream sleep, emotional processing sleep. The brain tries to catch up. That can mean intense dreams, nightmares, and more awakenings.
Opioids
Opioids tend to reduce deep sleep and disrupt normal sleep architecture. They can also affect breathing patterns during sleep, which is one reason sleep can feel unrefreshing even if you were “out” for hours.
During withdrawal and early recovery, insomnia is very common. The body is adjusting to pain sensitivity changes, stress response shifts, and nervous system rebound.
Stimulants (cocaine, meth, prescription misuse)
Stimulants can blow up the body clock. People might have a crash period with hypersomnia (sleeping a ton), followed by insomnia and anxious nighttime arousal. Even after stopping, the brain can stay in an alert, scanning mode at night.
Cannabis
Cannabis can reduce REM for some people. When you stop, REM can come back hard. Result: vivid dreams, nightmares, and difficulty falling asleep. Sleep onset can be rough for a few weeks, especially if cannabis was part of your nightly routine.
The pattern across substances is the same: what felt like “helping sleep” was often changing consciousness, not building healthy sleep. Recovery is the process of letting your sleep system work normally again. It is slower. But it is real sleep.
PAWS and insomnia: the connection people don’t expect
PAWS is short for post acute withdrawal symptoms. In plain language: after the initial withdrawal phase ends, you can still get waves of symptoms that come and go for weeks or months. Not because you are doing anything wrong. Because your brain and body are still stabilizing.
Sleep is one of the most common places PAWS shows up.
PAWS symptoms that can hit sleep hard:
- Anxiety or a constant sense of unease
- Irritability and mood swings
- Low motivation, flat mood
- Brain fog
- Cravings
- Sensory sensitivity, feeling overstimulated
- A “tired but wired” body feeling
The wave pattern is the part that messes with people mentally. You might get three decent nights and think, finally, I am fixed. Then you have two awful nights and it feels like you are back at day one.
That swing is normal. It is not failure. It is not proof you are broken. It is the nervous system recalibrating in uneven steps.
Also, sleep loss and relapse risk are tightly linked. When you do not sleep:
- Impulsivity goes up
- Negative mood gets louder
- Cravings feel more urgent and harder to ride out
This is why we take insomnia seriously in recovery work. Not because sleep has to be perfect. But because sleep is a stabilizer.
The most common sleep problems in recovery
People tend to think insomnia means “I cannot fall asleep.” In recovery it can look like several different things.
Sleep onset insomnia
You get in bed and suddenly you are wide awake. Racing thoughts. Restlessness. A tight chest. Sometimes it is mental chatter, sometimes it is just pure body activation.
Sleep maintenance insomnia
You fall asleep fine, then wake up between 2 and 4 a.m. and your brain decides it is time to process your entire life story. Getting back to sleep feels impossible.
Nightmares and vivid dreams
Very common after alcohol and cannabis, also common with trauma histories. Dreams can feel extremely real. People wake up shaky, panicky, and then they fear going back to sleep.
Daytime fatigue without sleepiness
This one confuses people. You feel depleted, heavy, flat. But you cannot nap. Or you nap and it does nothing. That can be hyperarousal, stress hormones, or just a system that is still running hot.
And then there is the emotional layer. The part people do not always say out loud.
Shame about “not being able to sleep like a normal person.” Fear that you will never sleep again. The anxious clock watching. The bargaining. If I do not sleep tonight I will relapse. That pressure alone can keep you awake.
Reassurance matters. A lot. You are not the only one dealing with this, even if it feels lonely at 3 a.m.
Sleep hygiene that actually works in recovery
Sleep hygiene gets a bad reputation because people hear generic tips like “take a warm bath” while they are actively spiraling. But some basics really do help in recovery, especially when you do them consistently, not perfectly.
Anchor the body clock
If you only change one thing, make it this:
- Wake up at the same time every day. Even after a rough night.
- Get morning light in the first 30 to 60 minutes. Outside light is best.
- Add gentle movement in the morning or early afternoon. A walk counts. You do not need a heroic workout.
This helps your circadian rhythm re lock. It is slow, but it is one of the most reliable levers.
Caffeine and nicotine timing
In recovery, stimulants often hit harder. Your nervous system is already sensitive.
Practical cutoffs that work for many people:
- Caffeine: try stopping by 12 p.m. to 2 p.m.
- Nicotine: avoid close to bedtime if you can, and be honest about late night vaping or pouches. It matters.
That “just one more” at 4 p.m. can turn into a 1 a.m. wide awake situation.
Naps, carefully
Naps can help if you are truly sleep deprived, but they can also drag insomnia out.
A decent rule:
- Keep naps 20 to 30 minutes
- Keep them early, ideally before 2 p.m.
- If you are napping for 2 hours, expect nighttime sleep to get harder
What to do at 2 a.m.
This is the skill. Because the goal is not only falling asleep. It is not panicking when you do not.
- If you are awake for about 20 minutes, get out of bed.
- Keep lights low.
- Do something boring and calming. Read paper pages, light stretching, simple breathing, a dull podcast at low volume.
- Go back to bed when you feel sleepy again.
This teaches your brain that the bed is for sleep, not for wrestling with your thoughts.
The mindset shift that actually works
Aim for better, not perfect.
The perfection goal creates sleep performance anxiety. You start trying to force sleep, and sleep does not respond well to force. You are building a trend line, not winning a single night.
If you want help building a realistic sleep plan that does not trigger that perfection spiral, we do this in outpatient therapy all the time at West LA Recovery. Especially for people in early recovery who are scared they are sliding backwards.
Therapy for insomnia in recovery: what helps most (and why)
The gold standard behavioral treatment for insomnia is CBT I, Cognitive Behavioral Therapy for Insomnia. It is structured, practical, and it works even when sleep is tangled up with anxiety, cravings, and that 2 a.m. dread.
CBT I usually includes:
- Stimulus control: retraining the bed and bedroom to equal sleep (and sex), not stress, scrolling, arguing with your brain.
- Sleep restriction (time in bed consolidation): sounds scary but it is not punishment. It tightens the sleep window so sleep becomes deeper and more efficient, then expands it.
- Cognitive restructuring: working with the thoughts that keep insomnia going. Like “If I do not sleep, tomorrow is ruined,” or “I will never sleep again.”
- Relaxation training: downshifting the nervous system on purpose, not waiting for it to happen.
In recovery, CBT I often needs a few adaptations:
- Planning for nighttime cravings and what you do when they show up
- Expecting PAWS waves, so a bad week does not become a catastrophe story
- Reducing relapse triggers tied to sleeplessness (late night isolation, shame spirals, impulsive decisions)
Other therapies can support sleep too:
- ACT for insomnia (Acceptance and Commitment Therapy): helps you stop fighting wakefulness in a way that keeps you awake.
- Mindfulness based approaches: useful for rumination and body tension.
- Trauma informed therapy when nightmares, hypervigilance, or flashbacks are central to the insomnia.
We offer outpatient therapy in West LA where we can integrate insomnia focused work alongside recovery goals. This approach not only aids in managing insomnia but also plays a crucial role in finding purpose, setting goals and moving forward post-recovery. Not as a side project. As part of keeping you stable.
Medication and supplements: what to consider
In recovery, the big rule is safety first. Sleep deprivation is serious, but so is introducing something that could create a new dependency, or trigger rebound insomnia, or mess with your mood.
So this is not medical advice. Think of it as a discussion map you can bring to a qualified clinician.
Common non addictive options clinicians may consider
Depending on your history, symptoms, and co occurring conditions, clinicians sometimes consider:
- Certain antidepressants that have sedating effects
- Some antihistamines, with caution (tolerance, next day grogginess, restless legs worsening for some people)
- Melatonin, but timing matters more than dose for many people. Taking it too late can backfire.
Why benzodiazepines and similar sedatives are often risky
Benzodiazepines and related sedatives can carry:
- Dependence risk
- Rebound insomnia when stopping
- Cross addiction potential in many recovery contexts
- Cognitive and mood side effects that complicate early recovery
There are situations where a prescriber may use them short term, but in general, this is a high caution category for a lot of people in recovery.
Supplements
Some people find mild benefit from supplements like magnesium or glycine. Some do not. Quality varies, and interactions are real.
If you are considering supplements:
- Use reputable brands
- Avoid stacking a bunch at once
- Coordinate with a clinician, especially if you are on medications
Also, do not miss medical causes that look like insomnia. If you have loud snoring, gasping, morning headaches, restless legs sensations, or extreme daytime sleepiness, ask about evaluation for sleep apnea, restless legs, thyroid issues, or other medical contributors.
For those navigating through the challenging waters of addiction recovery, it’s crucial to prioritize safety above all else during the recovery process.
When insomnia in recovery is a sign you need more support
Sometimes insomnia is part of the normal early recovery arc. And sometimes it is a flare that says, hey, you need more support around this.
Red flags to take seriously:
- Insomnia lasting more than 4 weeks with clear impairment
- Nighttime panic or intense physical anxiety symptoms
- Severe nightmares, especially if they are trauma linked
- Suicidal thoughts, hopelessness, or feeling unsafe
- Escalating cravings driven by sleep loss
A quick functional impact checklist. If sleep issues are causing:
- Poor work or school performance
- Mood instability, anger, or tearfulness that feels out of control
- Relationship strain or withdrawing from support
- Missed meetings, appointments, or recovery activities
- More urge to isolate at night
…that is a sign to get help, not white knuckle it. Building a support system for lasting change can be crucial during this time.
Also, co-occurring anxiety, depression, and trauma can keep insomnia going even after PAWS improves. Treating sleep without treating the underlying mental health piece can turn into an endless loop.
If you are in West LA and struggling with these issues, we can help. At West LA Recovery, we offer outpatient therapy and mental health treatment that supports long-term recovery and restorative sleep. You can schedule an assessment with us at your convenience. No pressure. Just a next step.
FAQ
How long does insomnia last in early recovery?
It varies by substance, duration of use, stress level, and mental health factors. Many people see improvement over days to a few weeks, with occasional PAWS related setbacks. If insomnia persists beyond 4 weeks and is impairing your life, it is worth getting targeted support. Especially if you’re a veteran navigating these challenges; there are specific support and resources available tailored to your needs.
Is it normal to have vivid dreams or nightmares after quitting?
Yes. REM rebound is common after alcohol and cannabis, and vivid dreams can also show up with nicotine changes, stress, and trauma history. They usually soften over time, and therapy can help if nightmares are intense or triggering.
Should I nap if I am exhausted?
Sometimes, yes. Keep naps short (around 20 to 30 minutes) and earlier in the day. Long or late naps often make nighttime sleep harder, especially when your circadian rhythm is still stabilizing.
What should I do if I wake up at 3 a.m. and cannot fall back asleep?
Get out of bed after about 20 minutes, keep lighting low, do a calm boring activity, then return to bed when sleepy. This reduces the brain’s association between bed and wakeful stress.
Can melatonin help in recovery?
It can help some people, but timing is key and more is not always better. Talk with a clinician, especially if you have mood symptoms, take other medications, or feel groggy or off the next day.
When is insomnia a relapse risk?
When sleep loss starts driving mood instability, impulsivity, isolation, or stronger cravings. If you notice “I need something to sleep” thoughts returning, that is a good moment to reach out for support rather than trying to power through alone.
What therapy works best for insomnia?
CBT I is the most evidence based behavioral treatment. In recovery, it can be adapted to address nighttime cravings, PAWS waves, anxiety, and relapse triggers linked to sleeplessness.
Do I need a sleep study?
Consider it if you have signs of sleep apnea (snoring, gasping, morning headaches), restless legs symptoms, or significant daytime sleepiness. Medical causes can mimic or worsen insomnia and deserve a real workup.
FAQs (Frequently Asked Questions)
Why does sleep get harder before it gets better in early recovery?
In early recovery, many people feel exhausted but struggle to fall or stay asleep due to the brain’s recalibration. Disrupted neurotransmitters like GABA, glutamate, and dopamine, along with stress hormones and shifts in circadian rhythm after stopping substances, all contribute to sleep difficulties. This disruption is common and usually improves gradually with support.
How do different substances affect sleep during recovery?
Substances impact sleep architecture differently: Alcohol causes fragmented sleep and REM rebound; opioids reduce deep sleep and cause irregular breathing; stimulants disrupt circadian rhythms leading to rebound hypersomnia and insomnia; cannabis alters REM sleep causing vivid dreams and sleep onset issues after stopping. What felt like helpful sedation was often not restorative sleep.
What is the connection between post-acute withdrawal symptoms (PAWS) and insomnia?
PAWS are waves of symptoms following acute withdrawal that can include anxiety, irritability, mood swings, cravings, and sensory sensitivity—all of which affect sleep quality. The wave pattern means good nights can be followed by setbacks, which is normal. Poor sleep during PAWS increases impulsivity, negative mood, craving intensity, and relapse risk.
What are the most common sleep problems experienced during recovery?
Common issues include sleep onset insomnia (wired at bedtime with racing thoughts), sleep maintenance insomnia (waking at 2–4 a.m. with difficulty returning to sleep), early morning awakening often accompanied by dread or low mood, nightmares or vivid dreams especially after alcohol or cannabis use, and daytime fatigue without feeling sleepy due to hyperarousal and stress responses. Emotional factors like shame and fear of never sleeping again also play a role.
What practical sleep hygiene strategies help improve sleep in recovery?
Effective strategies include anchoring your body clock with a consistent wake time, morning light exposure, gentle movement; realistic caffeine/nicotine cutoffs; calming evening wind-down routines such as warm showers or reading; maintaining a cool, dark bedroom reserved for sleep; managing naps carefully (short and early-day only); getting out of bed after 20 minutes if unable to sleep at night; and adopting a mindset aiming for better rather than perfect sleep to reduce performance anxiety.
How can therapy support insomnia treatment during recovery?
Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard behavioral treatment that uses tools like stimulus control, sleep restriction, cognitive restructuring, and relaxation training. In recovery, CBT-I adapts to manage nighttime cravings, cope with PAWS waves, and reduce relapse triggers related to sleeplessness. Other supportive therapies include Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, and trauma-informed therapy when nightmares are prominent. Outpatient therapy options are available that integrate insomnia treatment alongside recovery goals.
