Day 3: Establishing Healthy Nutrition and Sleep Routines in Early Recovery

In early addiction recovery, your body is healing and your brain is recalibrating. Fuelling it well and getting consistent rest isn’t a luxury—it’s part of your recovery.

Here’s how to start supporting your system with small, manageable changes:

1. Eat Simply and Regularly

Try to eat three balanced meals a day, even if your appetite is off. Focus on whole foods—vegetables, lean protein, whole grains, and healthy fats. Avoid long gaps between meals to prevent dips in energy or mood. If you're not hungry, smoothies or soups can be a gentler option.

2. Stabilise Blood Sugar

Sugar and caffeine spikes can trigger cravings and anxiety. Cut back gradually. Instead of skipping meals, keep healthy snacks like nuts, fruit, or boiled eggs nearby.

3. Hydrate Often

Withdrawal and anxiety can dehydrate the body. Aim for 6–8 glasses of water daily. Herbal teas like chamomile can also support rest and digestion.

4. Build a Sleep Routine

Even if your sleep is fragmented, consistency helps. Go to bed and wake up at the same time each day. Avoid screens, stimulants, and heavy meals in the evening. Try a calming wind-down ritual: warm shower, soft music, or a guided meditation.

5. Be Patient with Your Body

Disrupted sleep and appetite are normal in early recovery. Don’t panic if it takes a few weeks to settle. Progress, not perfection.

These habits may seem small, but they lay the groundwork for a stronger, more stable recovery.

Tomorrow, we’ll talk about how structure and routine can help reduce anxiety and support lasting change. Follow along—or reach out directly if you're navigating recovery and looking for support.

Let’s find calm together, one day and one habit at a time.