Written by Vaggelis on September 17, 2020 in Sober living

For some, a few weeks of tossing and turning may be all they experience. Recovering from alcohol addiction often involves several common side effects, including symptoms of insomnia. Whether you’re currently recovering or thinking about starting your recovery journey, you may be wondering how long symptoms of insomnia may last after quitting alcohol.

  • Ultimately, how to end alcohol withdrawal insomnia is the same question as how to end alcohol withdrawal itself.
  • Because alcohol makes falling asleep easier, stopping alcohol use can make it more difficult to fall asleep, even though sleep quality will be better once you are actually asleep.
  • In short, phenibut is a powerful anti-anxiety supplement that helps with sleep and can also be used to ease mild to moderate symptoms of alcohol withdrawal at home.
  • Furthermore, drinking to fall asleep can build a tolerance, forcing you to consume more alcohol each successive night in order to experience the sedative effects.

Content is reviewed before publication and upon substantial updates. Alcohol also causes your muscles to relax more during sleep, including the muscles in the back of your throat and tongue. This can cause1 or worsen a condition called obstructive sleep apnea , in which the tongue relaxes during sleep and obstructs the airway. The inability to breathe wakes you up for a few seconds so that you can catch a breath, but you won’t realize you’re awake. The end result is that you can wake up dozens or even hundreds of times during the night and not realize it, interrupting your natural sleep cycle. With help from experienced professionals, substance use and co-occurring insomnia can be treated effectively. If you believe your drinking may be problematic, you may learn about the differences between casual and problematic drinking by taking aself-assessment.

Stop drinking at least four hours before you go to sleep

Research has shown sleepers who drink large amounts of alcohol before going to bed are often prone to delayed sleep onset, meaning they need more time to fall asleep. Furthermore, drinking alcohol before bed boosts the risk of parasomniac behaviors like sleepwalking or sleeping-eating. It can also trigger sleep-disordered respiration (i.e. snoring), and can increase the likelihood of getting up late at night to use the restroom. In short, even if you feel dependent on alcohol for sleep, all it’s really doing is robbing you of healthy, long-term rest. Sleep problems can persist for weeks, months, or even years, which can lead to increased anxiety, tiredness, poor concentration, low enthusiasm and irritability. More concerning is that persistent insomnia, especially if left untreated, can interfere with one’s recovery and contribute to relapse. Fortunately, insomnia usually diminishes over time; however, there are many coping skills one can practice in order to improve their sleep by implementing healthy sleep habits.

Some you can adopt on your own, and some are under the supervision of a health professional. 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. Please seek professional care if you believe you may have a condition.

How to Sleep Without Alcohol

Sleep problems can last for many months after quitting drinking. Hot water over the skin can open your pores and stimulate the senses. It also increases blood flow and helps your muscles relax.

What can I replace alcohol with at night?

  • Soda and fresh lime. Proof that simple is still the best.
  • Berries in iced water. This summery drink will keep you refreshed and revitalised.
  • Kombucha.
  • Virgin bloody Mary.
  • Virgin Mojito.
  • Half soda/half cranberry juice and muddled lime.
  • Soda and fresh fruit.
  • Mocktails.

However, alcohol is actually detrimental to getting a good night’s rest. Keep light, noise and the temperature at levels that are comfortable and won’t disturb your rest. Don’t engage in activities other than sleeping or sex in your bedroom. This will help your body know this room is for sleeping.

Weeks Without Alcohol: The Key to More Energy, Better Sleep and Radiant Skin

Get a light-dimming program for your computer after dusk. When I find myself doing work after nightfall hits, a free program called flux on my Mac automatically dims the blue light that prevents the release of natural melatonin. Many alcoholics are deficient in B-vitamins, which can lead to various psychological disturbances including insomnia.

can't sleep without alcohol

But if insomnia persists, there are further options that can treat this troubling symptom. Essentially, the medical taper is a method of calming the can’t sleep without alcohol central nervous system during alcohol withdrawal. There are also several steps you can take to improve your quality of sleep and quality of life.

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