12 Sleep Doctor-Approved Ways to Stop Alcohol Insomnia

Search our list of alcohol detox centers to find a program that matches your needs, and reach out directly today. A luxurious, secluded center treating mental health and substance and behavioral dependency issues with individualised treatment plans and world-class experts. Consuming alcohol may present a higher risk of developing sleep apnea. In a 2018 study, researchers found that alcohol increases this risk by 25%. The average person’s occasional insomnia is a walk in the park compared to the twitching, spiraling negative thoughts, and intense night sweats alcohol withdrawal can cause. If your drinking is impacting your sleep or overall quality of life, you may want to make a change.

It can also negatively affect mood, which can, in turn, affect personal relationships. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. But I find a tremendous amount of fulfillment in the idea that something I’ve learned can help others break free from the same horrible state of body and mind that once tortured me.

Make sure you’re drinking throughout the day and not too close to bedtime. Cut yourself from liquids at least two hours before bed to avoid middle-of-the-night bathroom trips. Here’s more on those key tips to avoiding alcohol insomnia for the casual drinker or those without alcohol abuse problems. Going sober isn’t always easy, though, and it may not be safe to quit alcohol cold turkey. Slowly cutting down can reduce the severity of alcohol withdrawal symptoms, too, which can help avoid relapse. There are a variety of programs available for those wishing to undergo alcohol detox.

1. A reported 25 to 75 percent of people undergoing treatment for alcohol use disorder (AUD) had insomnia symptoms and poor sleep during alcohol withdrawal.
2. When you don’t get enough REM sleep, you won’t feel rested, and you’ll see that influence your performance the day after.
3. Sleep issues may include sleep apnea, insomnia, non-restorative sleep, and more.
4. When it comes to insomnia and alcohol withdrawal, sleep disorder can be a huge danger for two reasons.

Enzymes in the liver eventually metabolize the alcohol, but because this is a fairly slow process, excess alcohol will continue to circulate through the body. The effects of alcohol largely depend important factors like the amount of alcohol and how quickly it is consumed, as well as the person’s age and body composition. Problems like decreased sleep time and deep sleep and increased light sleep and sleep latency (the time it takes to fall asleep) should clear up with sustained abstinence. Alcohol and sleep loss from previous nights of alcohol insomnia can trigger or worsen anxiety, and anxiety can make it much harder to drift off. RISE users even say stress and anxiety are their biggest challenges when it comes to getting a good night’s sleep. Firstly, watch out for the poor sleep hygiene habits that may come with drinking — like late-night meals or bright light exposure.

A beachside center offering evidence-based care, holistic therapies and private bedrooms with residential treatment and executive programming. A luxurious detox and residential center providing medication-assisted treatment, dual-diagnosis care and upscale amenities, including private rooms and an in-house chef. Evidence-based, gender-specific care addresses the root cause of clients’ conditions. Take our short alcohol quiz to learn where you fall on the drinking spectrum and if you might benefit from quitting or cutting back on alcohol.

You can log it in a journal or just check in with yourself in the morning. If you’re making an effort to pay attention to how it affects you, you can set limitations for your body and needs. This side effect happens to me almost every time I have a drink at night.

Sleep hygiene is the practice of optimizing your sleep schedule to put yourself in an advantageous position to sleep well every night. Using an innovative, mind-body-spirit treatment program called The Sierra Model, Sierra Tucson has been rated one of the region’s top-ranking hospitals by U.S. An uncomfortable sleep environment can make getting a good night’s rest challenging.

Non-Restorative Sleep

In some cases, sleep aid medications may be prescribed for the treatment of alcohol withdrawal insomnia. During the alcohol detox process, people in recovery may take a long time to fall asleep and have a hard time staying asleep throughout the night. When someone suddenly stops drinking alcohol, mild to severe withdrawal symptoms https://rehabliving.net/ may ensue. These symptoms can be physical or psychological in nature and may require medical attention depending on the severity. Rehab centers strive to safely and effectively support individuals as they detox from alcohol. If someone is experiencing alcohol withdrawal symptoms, including insomnia, treatment is needed.

Treating these conditions may be necessary as some individuals experience insomnia due to other health issues. Studies estimate that 36–91% of people experiencing alcohol dependence may have insomnia. With that said, I don’t recommend benzodiazepines for anyone except under medical care during severe withdrawal. The information we provide while responding to comments is not intended to provide and does not constitute medical, legal, or other professional advice. The responses to comments on fitrecovery.com are designed to support, not replace, medical or psychiatric treatment.

How Does Alcohol Affect Sleep?

Listen to your body, start slow, and gradually increase intensity as you feel stronger. While the urge to reach for a cup of coffee during withdrawal might be strong, caffeinated drinks can worsen your sleep struggles. Caffeine acts on the nervous system,7 increasing alertness and anxiety and making it harder to sleep. Opt for herbal teas, decaf coffee, natural juices, or water to support your body’s detox process and minimize disruptions during this challenging period. Providing evidence-based treatment for mental health conditions, addiction, trauma/PTSD, and co-occurring disorders on a serene 90-acre property. Fortunately, there are proven ways to manage these symptoms and promote restful sleep while your body is withdrawing from alcohol.

Remedy #7: Kratom

In general, non-benzodiazepine sedative drugs should be used in place of benzodiazepines, which can be addictive. These simple yet profound practices encourage stillness, reduce nervous system activity, and prepare your body for sleep. Don’t be afraid to explore different techniques to find what works best for you. Renaissance Recovery provides a variety of addiction and outpatient treatment programs in up-scale facilities, including adventure therapy.

If you think your drinking may be impeding your sleep or overall quality of life, speaking to your doctor or therapist is a great first step. While a drink now and then may have a sedative effect that causes you to drift off faster, research shows that it can impede sleep quality in the long run. There’s no need to swear off alcohol entirely, but timing your drinks can be the difference between sleeping through the night and tossing and turning.

Since inositol can contribute to episodes of low blood sugar, it might be wiser to try niacinamide first if you’re among the many alcoholics prone to hypoglycemia. Many alcoholics are deficient in B-vitamins, which can lead to various psychological disturbances including insomnia. We will now proceed to explore some additional supplements that I’ve tried for myself at least alcoholic recovery stages several times each, and which I feel confident in recommending. 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. This supplement absolutely works to bring on sleep more quickly and to provide a deeper night’s rest.

They can also connect you with resources like support groups (12-Step and non-12-Step) to support your long-term recovery. First, it can help to simply recognize how alcohol impacts your sleep and energy levels. Then, you can take steps—like cutting back, practicing healthy sleep hygiene, and seeking support if needed—to improve your habits and start feeling better.