Sleep, Nutrition & Movement Guide

Sleep is when your brain detoxifies. When memories consolidate. When hormones regulate. When you heal. Without sleep, everything falls apart. Early recovery insomnia is normal—your nervous system is recalibrating.

• Consistent bedtime (yes, even weekends)
• No screens 1 hour before bed
• Cool, dark room (65-68°F is ideal)
• No caffeine after 2pm
• No alcohol (destroys sleep quality)
• Light exercise during day (heavy exercise close to bed activates you)
• Warm shower or bath before bed
• No clock-watching (stress)

Insomnia is common. Your nervous system is healing. Melatonin, magnesium, chamomile tea, or CBD (check with doctor) can help. Consistency matters more than quantity—6 hours consistently is better than 8 hours irregular.

Your brain needs stable blood sugar. Protein at meals. Whole foods. Water. Minimize sugar and processed food. Eating regular meals prevents cravings, mood swings, and anxiety.

• Meal prep on Sundays (sets you up for success)
• Keep healthy snacks available (nuts, fruit, yogurt)
• Eat on schedule (don't skip breakfast)
• Eat when hungry. Stop when satisfied. Not stuffed.
• This is recovery too. Pay attention.
• Protein at every meal (eggs, fish, beans, nuts, tofu)
• Lots of vegetables and whole grains

Half your body weight in ounces of water daily. Minimum. Dehydration causes cravings, mood swings, and anxiety. Water is free medicine.

• Metabolizes stress hormones
• Releases endorphins (natural mood elevation)
• Builds strength and confidence
• Improves sleep quality
• Prevents relapse
• Connects you to your body

Walking. Dancing. Swimming. Yoga. Hiking. Sports. Gardening. Stretching. Anything that gets your body moving for 20-30 minutes. Consistency matters more than intensity.

• 10-minute walks (can do this every day)
• Stretching or yoga at home
• Dancing to music you love
• Swimming (healing, meditative)
• Free or low-cost options first
• Find something you actually enjoy