Your doctor will be able to recommend medications, behavioral therapies, and other approaches to help you overcome the problem. Currie notes that recovery and abstinence are more challenging if you aren’t able to get enough good-quality sleep. With access to helpful information, resources, and support, we believe that you can overcome any challenge and that you can stop drinking.
Establish a Relaxing Bedtime Routine
This inefficient sleep cycle can leave me feeling unrested in the morning. Insomnia is a common problem for many adults, but it is not uncommon to experience it in the short-term and long-term after quitting drinking. It is characterized by difficulty falling or staying asleep, which can lead to daytime drowsiness, trouble concentrating, and other negative health effects. Such problems can persist for some time even after you decide to quit drinking. In fact, difficulty sleeping is one of the most common alcohol withdrawal symptoms and one that causes many to relapse.
Can’t Sleep With Alcohol
We’ve covered more on the effects of alcohol on your sleep here, including why it’s not actually a good sleep aid, despite the drowsiness you might feel. Below, we’ll explain why you can’t sleep without alcohol, how to sleep without alcohol, and how the RISE app can help you get the best sleep possible — even if you decide to have a drink. Whether you’re a casual drinker or experiencing alcohol abuse problems, you can break the habit and start falling asleep without needing a drink first. Fortunately, there are treatments and coping techniques that can help you get better rest, which can help you feel better during alcohol recovery. If you are experiencing sleep problems, be sure to talk to your doctor about your options.
Alcohol Withdrawal and Its Impact on Sleep
There’s no doubt that drinking to excess and binge drinking will impact your sleep more negatively, but how about a little tipple before you hit the hay? As we’ve learnt, while it might knock you out more quickly, alcohol disrupts REM sleep and causes more sleep disturbances, which often results in daytime sleepiness the next day. Falling asleep and getting a full night’s rest are real problems that need to be managed effectively to maintain sobriety. Thankfully, sleeping without alcohol is an achievable goal with many therapeutic properties for the body and mind. The relationship between alcohol and insomnia is complicated and multifaceted. Anywhere between 25 to 72% of people in alcohol treatment programs experience some kind of sleep problem.1 In some cases, people may have insomnia and use alcohol as a sleep aid.
- One study shows that this is the reason about 10%of people drink alcohol.
- Hearing others’ stories nurtures hope and resilience, while offering practical advice on overcoming sleep challenges.
- Such effects lead people to feel that they did not get enough sleep.
- Dealing with the temporary discomfort of insomnia can turn your health around in the long term, and ultimately, it can lead you to a more rested and healthier life.
These include breathing exercises, visualization exercises and progressive muscle relaxation. Thankfully, sleeping without alcohol is an achievable goal if you follow several recommended strategies. The duration of these sleep stages can vary by person and by age. Throughout the night, your brain will cycle through all of the sleep stages multiple times to give you a good night’s rest.
Tailored treatment advice for you
- Being CERTAIN that you’ll find a solution to a problem drastically increases your odds of doing so.
- Often times, it’s easy to grab a bottle of your favorite après beverage to blow off steam and relieve the day’s tensions.
- This fragmented sleep pattern can lead to feelings of excessive sleepiness during the day.
- Even moderate amounts can still disrupt sleep if consumed too close to bedtime.
Create a relaxing routine instead, such as reading a book or taking a warm bath, to prepare your body for sleep. Taking a nice, hot bath or shower is a fantastic alternative for alcohol for sleep. The application of hot water to the skin helps open pores and facilitates blood flow and muscular relaxation. Instead of pouring yourself a drink, treat yourself to a self-care night and a great night of sleep.
Caffeine and nicotine are stimulants and increase the stimulation you experience during alcohol withdrawal. Using either can’t sleep without alcohol substance can contribute to insomnia, especially when you use it closer to bedtime. Because your body is already hyperactive from withdrawal, it is best to avoid caffeine and nicotine altogether until you finish detoxing from alcohol.
