Alcohol and Sleep: What You Need to Know

You also can look for self-help books and online resources for guidance on CBT techniques for insomnia. Or you can search the Society of Behavioral Sleep Medicine website at for a directory of behavioral sleep medicine providers. There are a variety of programs available for those wishing to undergo alcohol detox.

However, this might not be the best position to sleep in as it could lead to blocked airways, sleep apnea, and snoring. Watching TV, playing video games, and using a smartphone may make it significantly harder for you to fall — and stay — asleep. A comfortable mattress and bedding may have a remarkable effect on the onset, depth, and quality of sleep. Research suggests that older adults who engage in longer physical activity during the day sleep better. Waking up in the middle of the night is normal, but not being able to fall back asleep may be frustrating. Yoga encourages the practice of breathing patterns and body movements that could help release the accumulated stress and tension in your body.

Alcohol Withdrawal and Insomnia

Insomnia is a common condition where a person has trouble falling asleep or staying asleep. Up to 40% of the general population experiences insomnia, while as many as 72% of people with an alcohol use disorder may have the condition. I recommend to my patients drinking two to three times a week. Heavy drinking can make the sleep- and circadian rhythm-disrupting effects of alcohol worse. But even a regular, moderate routine of two to three drinks a day is enough to create sleep and performance problems for many people. While many people will have an occasional alcoholic beverage, using alcohol daily to fall asleep can indicate that alcohol use is becoming unhealthy.

how to fall asleep without alcohol

If you drink to excess, even occasionally, you have probably experienced sleep problems. Consider doing 10 minutes of meditation before bed each night to get you into the right frame of mind. I understand that the word meditation makes some of us run for the hills. While cirrhosis scars from excessive drinking are irreversible, quitting alcohol and leading a healthier lifestyle can help your liver heal from alcohol-related liver disease. 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.

RLS and sleep apnea: A fidgety link between RLS and OSA

Often times, it’s easy to grab a bottle of your favorite après beverage to blow off steam and relieve the day’s tensions. And while the occasional urge to imbibe is normal, making it a daily habit can be disruptive to your health and well being. Drinking can also negatively impact sleep as the alcohol in your blood interrupts and compromises the recovery effects of your sleep cycle.

Unlike sleeping pills, CBT helps you overcome the causes of your sleep problems. Secondly, any sleep disorder is dangerous as it can deter a user from getting clean. Alcohol-induced insomnia will effect withdrawal so substantially that the user will question their ability to get clean and live without the drug. Because of these reasons, it is vital to get the support you need when going through alcoholic insomnia. He is a board member of Ahavas Chaim, a non-profit that offers at-risk teenagers crisis intervention and mental health support.

Lifestyle and home remedies

As with most habits, getting over a period of trouble sleeping without alcohol is all about making some changes to your routine. For many of us, a glass of wine or a couple of beers before bed feels like an excellent way to relax before sleep. 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. This type of behavioral therapy works to improve your sleep efficiency, or the time you spend asleep divided by the time you spend in bed.

  • It also leads to lighter, more restless sleep as the night wears on, diminished sleep quality, and next-day fatigue.
  • If your insomnia is related to a medical condition or to a medicine you’re taking, talk to your health care provider about how best to manage sleep problems.
  • It also can be a good choice if medicines aren’t effective or cause bothersome side effects.
  • My own continuing insomnia gave me the motivation to slowly discover the gentler remedies contained on this list.
  • Watching TV, playing video games, and using a smartphone may make it significantly harder for you to fall — and stay — asleep.

Of course, there are other helpful nutrients for alcohol recovery, like organic omega-3 fish oil and N-Acetyl Cysteine. However, these nutrients taste pretty terrible, so they’re not often found in blends. I have tried all of the above with good results, and I still use 5-HTP and L-theanine on a regular basis. In my opinion, NAC in particular is an underrated solution for anxiety and insomnia during post-acute withdrawal. When I began taking epsom salt baths and supplementing with magnesium, I felt more relaxed within minutes and enjoyed the best sleep I’d had in years. Since insomnia is merely a symptom of biochemical imbalance caused by prolonged drinking and/or withdrawal, there is no one-size-fits-all approach.

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It is also a good idea to avoid books that might cause strong emotional responses, which could prevent a person from relaxing sufficiently in order to fall A Timeline for the Restoration of Cognitive Abilities after Quitting Alcohol asleep. After a poor night’s sleep, it is tempting to take a long nap. However, try to avoid this, as it can adversely affect a healthful sleep cycle.

how to fall asleep without alcohol