Lesson 1: Sleep Tonight
One Thing That Actually Helps
Welcome (1 minute)
We know you might be here because it's part of your treatment plan. Maybe your counselor suggested it. Maybe you're just trying to show you're doing everything you can. That's fine. You're here. You showed up at the clinic today. Now you're reading this. Both count. After just 7 days, some people start getting take-home doses. Every tool you use, every effort you make - your counselor sees it. It all adds up.
Let's Talk About Sleep (3 minutes)
Real talk: Medications mess with your sleep. Bad.
Maybe you're:
Wide awake at 2 AM
Nodding off during the day
Having weird, vivid dreams
Exhausted but can't actually rest
This is normal when your body's adjusting to methadone or buprenorphine. Your brain is healing - that's good. But right now it feels terrible.
What makes it worse:
Racing thoughts about money, family, everything
Body aches keeping you up
Anxiety about tomorrow
That restless, crawling feeling
And when you can't sleep in Nevada? Everything's open. Casinos. Online betting. 24-hour stores. Your tired brain whispers "just this once" - maybe gambling, maybe shopping, maybe texting that person you shouldn't.
Tonight's Simple Fix (2 minutes)
Ready for the easiest sleep hack that actually works?
Put your phone across the room before bed.
That's it. Not on your nightstand. Not under your pillow. Across the room where you can't reach it from bed.
Why this works:
Can't scroll through triggers all night
Can't check the time every 10 minutes
Can't gamble, shop, or make 3 AM mistakes
Forces you to actually get up for your alarm
Still need it for emergencies? Turn the ringer up so you'd hear an important call, but put it far enough away that you'd have to get out of bed to answer.
Making It Work for You (2 minutes)
"But I always check my phone at night!"
Exactly. That's why you're exhausted. Plus, those 3 AM decisions? Usually not great ones.
"What if I can't fall asleep?"
That's okay. Rest still helps. Try:
Count breaths (in for 4, out for 6)
Name 3 things that went okay today
Stretch your toes, then relax them
Remember: lying still is better than scrolling
"But my alarm!"
Perfect! When it goes off across the room, you have to get up. Makes those early clinic visits easier.
Your Action for Tonight (1 minute)
Tonight, before you get in bed:
Plug in your phone across the room
Turn it face down
Get in bed without it
That's your only job. Not perfect sleep. Not 8 hours. Just phone across the room.
If you use this one tool for a week and tell your counselor? They'll notice you're trying new things. Every positive change matters.
Remember This (30 seconds)
Bad nights are part of recovery. Your body's been through hell. It's going to be weird for a while.
But every night you put that phone across the room, you're:
Protecting your recovery
Avoiding late-night mistakes
Giving your brain a chance to heal
Showing you can make changes
Tomorrow we'll talk about why your brain might be looking for other quick fixes right now. But tonight?
Phone across the room. That's the whole lesson.
See you tomorrow - even if you're tired.
