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Tips for a Better Night’s Sleep

man practices breathing exercises

Sleep can be hard to come by when you are in recovery. Your mind can begin to race at night with all the things you should and shouldn’t have done. You may stay up regretting your choices or even be engaging in things you shouldn’t be which are keeping you from getting a good night’s sleep. Arbor Behavioral Healthcare is here to help you work on getting good sleep during your recovery. Evening routines today are very different from what they used to be. Instead of curling up with a good book and a cup of tea before bed, we often are focusing on our phones or emails, constantly communicating with those around us. This can even be keeping us up at night. It’s time we learn to turn off the electronics and let our brains rest before bed. Continue reading to learn more about just how to do that!  


One way to create a calming sense before bed is to stretch. Restorative yoga is beneficial in helping you digitally detox and introduce a good routine before bed. Yoga can help wind your body down and create the sense of calm that you are looking for. You can do some simple floor-based poses and hold them for a few seconds longer than you normally would. This almost forced relaxation can help get you into a calmer more relaxed mindset for bedtime.   

Breathing Deeply

Practicing breathing techniques can also be helpful to do before bed to relax your body, specifically your central nervous system. Stress can make us breathe short and quick. Instead, you should focus on breathing deep and slow, from your belly. This calms the body and helps you get in the mindset for sleeping.   

Massage Slowly

Another way you can relax your body is to hit pressure points in your hands and arms that help you relax. Do this by first stretching out your hands, then you can massage different points. Try to massage your palm in a circular motion, your wrist in small circles, and the spot between your thumb and index finger slowly. These techniques can help relax your body and get you ready for sleep.  

Keep a Sleep Diary

Sleep diaries can help you keep track of different things throughout your day and night. It helps see what impacts your sleep and helps you see how you can change your negative patterns. Below are things you should track in your sleep diary.

  • When did I go to bed? When did I go to sleep?
  • When did I wake up? When did I get up?
  • Did I wake up in the night? If so, when and why?
  • Did I exercise yesterday?
  • What did I do in the evening before bed?
  • How do I feel today?


Arbor Behavioral Healthcare is here to help you get the most from your recovery. Call us today at 844-413-2690 for more information about how we can help you. We can’t wait to hear from you today!