Can’t Sleep without Alcohol? Drinking to Fall Asleep

If you’re more sensitive, you may need to cut off drinking earlier than the standard recommendation. Doctors have found that on its own, alcohol can narrow your upper airway and lead to sleep apnea problems, even if you have never had them before. In a normal circadian rhythm, hormones are released at certain times throughout the day. Alcohol interrupts this process, causing abnormalities in how circadian hormones are released.

Caffeine and Sleep

Research has shown that alcohol can increase the likelihood of multiple nighttime awakenings and reduce the restorative phase of REM sleep. Individual health factors and genetics also play a drug addiction treatment role in sleep recovery. Some people may have naturally resilient sleep patterns that bounce back quickly, while others may struggle with sleep issues even before alcohol use.

Achieving Restful Sleep Without Alcohol

Aim to sip water consistently throughout the day, not just before bed, to maintain steady hydration levels. Alcohol’s relationship with sleep is complex and paradoxical. Consuming alcohol before bed may initially promote drowsiness, making you think it’s a good sleep aid. Alcohol contributes to or causes a large number of chronic diseases, including heart disease, stroke, type 2 diabetes, and seven different types of cancer, as well as mental health issues. All of these risks can be reduced by quitting or cutting back on alcohol.

• Their diverse expertise ensures our resources and product are innovative, evidence-based, and effective.
• If you are thinking about taking some time off alcohol, you’ll find many quick wins and long-term gains for your health.
• Position your bed away from walls shared with noisy rooms, and consider soundproofing with heavy rugs or bookshelves if you’re a light sleeper.
• A small 2mmHg increase in blood pressure above the normal range (120mmHG) increases death from stroke by 10% and from coronary artery disease by 7%.

– Plan Your Day So You Don’t Suffer at Night

For more tips, download my Free Sober Secrets or check out my digital course Jumpstart. I learned how to control my thoughts, to choose them, to change them. I changed my loud inner critic to a voice of self-compassion. I learned how to tune into my breath and how to channel it for my own good.

For example, the liver, harmed by excessive alcohol, can start healing. Calories saved from alcohol can also contribute to weight loss and better cardiovascular health. Furthermore, breaking free from alcohol dependency can also improve the skin, as alcohol causes dehydration leading to premature skin aging. In the pursuit of alleviating insomnia post alcohol detox, practical tips go a long way in helping one combat sleeplessness. REM sleep – the dream-stage of sleep, where most restorative processes occur – is adversely affected by alcohol. After drinking, you might notice that you dream less, which is a typical indication of shortened REM sleep.

And if you do decide to drink every now and again, check RISE to find out when to stop to reduce the negative impact alcohol can have on your sleep. Any reduction in drinking will have some noticeable and immediate benefits to your brain and general health. The less you drink and the longer you go between drinks, the healthier you will be. At this point, even heavy drinkers may notice they’re better at fighting infections and feel healthier overall.

Mindset might seem irrelevant to restoring sleep after long-term alcohol use, but it powerfully shapes how we respond to challenges and setbacks on an alcohol-free journey. High blood pressure (hypertension) is the top risk factor for death in the world. A small 2mmHg increase in blood pressure above the normal range (120mmHG) increases death from stroke by 10% and from coronary artery disease by 7%. One month of abstinence, insulin resistance – which can lead to high blood sugar – significantly reduces by 25%.

• As a result, it produces less of—and becomes less sensitive to—these important sleep chemicals.
• Although working out might seem counterintuitive during withdrawal, regular exercise can significantly improve your sleep quality.
• This recalibration process can lead to a collection of symptoms known as alcohol withdrawal.
• These activities can replace the sedative effects of alcohol, easing the transition into sleep for those who find it hard to sleep without alcohol.

Humans are creatures of habit and when it comes to sleep, even more so. It can be difficult to divorce oneself from the habit of consuming alcohol to aid in falling asleep—especially for those in recovery from an alcohol use disorder. In this post, we’ll cover ways to help you learn how to sleep without alcohol, as well as position yourself for quality sleep and examine why alcohol is not the sleep aid it is thought to be.

How Does Alcohol Impact Sleep?

Remember, consistency is key in retraining your body and mind to fall asleep naturally and without relying on alcohol. Sleep disturbances during alcohol withdrawal represent one of the most challenging and persistent symptoms people face when stopping drinking. Alcohol withdrawal insomnia can significantly impact recovery efforts, daily functioning, and overall quality of life.

Avoid vigorous exercise close to bedtime as it can have the opposite effect. As with any sleep aid, natural or otherwise, it’s crucial to use them responsibly and as part of a broader approach to improving sleep hygiene. The bidirectional nature of the relationship between alcohol and sleep is also noteworthy.

Drink Up

This gradual improvement is normal and reflects the brain’s natural healing process. Our medical how to sleep without alcohol detox program provides 24/7 medical monitoring and support during the acute withdrawal phase. Our medical team specializes in managing withdrawal symptoms, including insomnia, through safe and effective protocols. Chronic alcohol use also leads to tolerance, where the brain’s normal sleep mechanisms become dependent on alcohol’s presence. This creates a cycle where individuals feel they cannot sleep without drinking, leading to increased consumption and further sleep deterioration.

I was drinking hard for about 6 night as a sleep aid and then withdrew, it caused the insomnia, alongside some minor withdrawal systems like tingly skin. Even though supplements and medications can help tremendously for alcohol withdrawal insomnia, they are not necessary in every case. In other cases, they are necessary, but not sufficient to guarantee that you get the best night’s sleep possible. Ultimately, how to end alcohol withdrawal insomnia is the same question as how to end alcohol withdrawal itself. If you want to sleep better after quitting alcohol, a full program of nutrient repair should be high on your priority list.