How Sleep Deprivation Can Trigger Relapse

TL;DR: Poor sleep can quietly threaten your recovery and increase relapse risk. At Deluxe Treatment, we emphasize sleep as a core part of healing. Studies from the National Institutes of Health show that sleep problems are a universal relapse risk—so protecting your rest is protecting your recovery.

How Lack of Sleep Can Lead to Relapse

Sleep is more than just rest when you’re recovering—it’s essential. Still, many people overlook it. Waking up tired or restless, or falling into a routine of poor sleep, can slowly harm your recovery. Realizing that lack of sleep can lead to relapse gives you another way to protect your progress.

Why Getting Enough Sleep Is So Important for Recovery

Addiction affects both your actions and your brain and body. Research shows that people in recovery who struggle with sleep are more likely to relapse. One review even calls sleep problems a “universal risk factor for relapse” in addiction rehabilitation. PMC | HEAL NIH

Not getting enough sleep can change your mood, how well you can control your emotions, and how well you make decisions. It feels like your emotional shields are running low on batteries as the old impulse quietly says, “Maybe just this once won’t hurt.”

How not getting enough sleep might lead to relapse

When you don’t get enough sleep:

  • Your mood swings more, and things that used to be easy to deal with suddenly seem impossible.
  • The prefrontal cortex, which is in charge of your brain, gets weaker, making it tougher to select long-term goals over short-term relief. PMC
  • Your stress hormones go up, which makes you utilize substances again to deal with stress.
  • When the brain is fatigued or anxious, it looks for a reward or respite, which makes cravings stronger. Studies reveal that those in recovery who don’t sleep well have increased cravings. PMC

When you sleep, it’s like you’re on a tightrope. If you lose the pole, even a light breeze might make you wobble.

Be aware of common sleep problems that can happen during recovery

You might be surprised by some of the common sleep problems that people have when they are recovering. These are some of them:

  • Having trouble getting asleep or staying asleep
  • Getting up too early and being exhausted all day
  • Dreams or nightmares that are quite clear
  • Waking awake a lot at night and not feeling refreshed in the morning BioMed Central

At first, these may seem like small problems, but they slowly wear you down. And the danger of recurrence goes up when you’re tired.

What You Can Do Tonight to Make Sure You Sleep Well

You can control one part of your recovery: sleep restoration. Here are some things you can do right away:

  • Even on weekends, make sure you go to bed and wake up at the same time every day. Regular sleep is important.
  • Make a pattern for winding down: turn off screens and dim the lights 30 to 60 minutes before bed. You might also listen to peaceful music or read.
  • Don’t eat large meals or drink caffeine at least 4–6 hours before bed.
  • Make your sleep area inviting by keeping the temperature cool, the bedding comfortable, and the surroundings simple.
  • When stress occurs, use grounding techniques. For example, breathing for one minute (“inhale 4, hold 2, exhale 6”) will reset your nervous system.
  • For a week, keep track of how you sleep. Write down what time you went to bed, what time you woke up, and how you felt when you woke up. Patterns make it easier to see disaster coming.

When to Ask for Help

Good practices don’t always help with sleep problems. That’s when you get in touch. We at Deluxe Treatment want our clients to express things like, “My sleep is always bad and I’m noticing my mood is off,” instead of ignoring it.

If sleep problems don’t go away, they need a treatment plan. This could include talk therapy, CBT-I (cognitive-behavioral therapy for insomnia), or a medical review. These don’t mean you’re weak; they mean you’re committed about getting better. SAMHSA Library

The Bottom Line

Sleep isn’t a luxury; it’s what helps you heal. Ignoring bad sleep is like driving on a flat tire and thinking you’ll get there safely. Knowing that not getting enough sleep can lead to a relapse gives you one more layer of protection.

At Deluxe Treatment, we don’t just help you get over your drug problems; we also provide you the tools you need to be grounded, rested, and strong. Recovery isn’t just about stopping using drugs; it’s also about making a life you’re proud of, and that life is in every day and every night of good sleep.