Alcohol Withdrawal Insomnia Top 10 Remedies For Sleep After Quitting Alcohol

The acute withdrawal phase after cessation of alcohol consumption lasts approximately 1 to 2 weeks. This section discusses persisting sleep disturbances during both recent (i.e., lasting 2 to 8 weeks) and sustained (lasting more than 3 months) abstinence. If you quit drinking and can’t sleep without alcohol I feel your pain.

how to sleep without alcohol

I hope that you can use this article as a blueprint for improving your life and finally putting an end to insomnia caused by acute withdrawal or post-acute withdrawal syndrome. Many alcoholics are deficient in B-vitamins, which can lead to various psychological disturbances including insomnia. It’s not hard to see the effect of one night’s bad sleep on your attention, thinking and cognition, so it’s easy to see how a substance that kicks you into a deep sleep more quickly could be an attractive option to reach for before bed.

Remedy #2: Magnesium and Epsom Salt Baths

When it does make you feel sleepy, the sedating effect wears off and in the second half of the night, you can experience more nighttime awakenings and more light sleep. On the one hand, alcohol use before bedtime can help you fall asleep faster thanks to its sedative effect. However, alcohol consumption before bed has far more cons than pros. In addition to psychiatric comorbidity, such as depression, researchers have identified other variables that can influence sleep measures in recently abstinent alcoholic patients. These inconsistent findings regarding REM sleep may reflect differences in alcoholic subtypes in the different studies.

This can cause1 or worsen a condition called obstructive sleep apnea (OSA), 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. Alcohol is a central nervous system depressant, meaning it slows brain activity.

Remedy #3: Amino Acids For Sleep

Some of these solutions were serendipitous discoveries that I found through a process of trial and error. Others were gathered from a variety of reputable books and studies on the subject of nutritional repair for alcoholism and insomnia. Glutamate, a stress chemical that is suppressed during alcohol intoxication, rebounds to unnaturally high levels during withdrawal. I know this because I’m now an average person who has occasional insomnia.

And because alcohol depresses the central nervous system, experts caution against using it with sleep aids such as Ambien, Tylenol PM, Benadryl or even supplements like melatonin. This week’s edition of Stop Drinking Alcohol is all about sleep, or the lack of it when quitting drinking. Download our Quick Start Preparation course as our FREE gift to help you stop drinking alcohol and get the best start to your new life. Caffeine can last in your system for up to 12 hours, but this all depends on genetics, age, metabolism, and how much caffeine you have. The RISE app can work out your individual caffeine cutoff time, or the ideal time to stop drinking coffee each day based on your body clock. If you smoke cannabis or take CBD as well, you may find it harder for you to fall asleep or wake up more often in the night.

Limit Yourself to One or Two Alcoholic Drinks

Although I didn’t try kratom specifically as a sleep aid, I slept very well after taking Classic Red Bali from Top Extracts. We will now proceed to explore some additional supplements that I’ve can’t sleep without alcohol tried for myself at least several times each, and which I feel confident in recommending. This supplement absolutely works to bring on sleep more quickly and to provide a deeper night’s rest.

Why do I need alcohol to sleep?

Alcohol may aid with sleep onset due to its sedative properties, allowing you to fall asleep more quickly. However, people who drink before bed often experience disruptions later in their sleep cycle as liver enzymes metabolize alcohol. This can lead to excessive daytime sleepiness and other issues the following day.

There have been comparatively few studies of nonpharmacological sleep treatments in patients recovering from alcohol dependence. Greeff and Conradie131 assessed the benefits of PMR for improving subjective sleep quality in 22 male alcoholic inpatients who met DSM-III-R criteria for an insomnia disorder. Half of the participants received two weeks of daily relaxation training while the other half received no treatment. At post-treatment, the relaxation group reported better sleep quality than the control group on a 10-point rating scale. The study had several methodological limitations, including no screening for occult sleep disorders, poor outcome measure selection, and no active control group. Neuroadaptation means that in response to the chronic exposure to alcohol, the brain adjusts its baseline activities to compensate for alcohol’s effects on brain-cell functioning.

The evidence to date suggests that subjective and objective sleep continuity variables (insomnia) are robust predictors of relapse during recovery from alcohol dependence. On the other hand, the relationship between relapse and sleep architecture variables remains to be fully elucidated. Targeting insomnia during recovery from alcohol dependence may thus improve treatment outcome for the alcoholic patient. Drinking to excess will typically have a more negative impact on sleep than light or moderate alcohol consumption.

This can lead to sleepiness, and may lead you to think it’s easier to fall asleep when using alcohol at bedtime. However, alcohol is known to negatively affect the quality and duration of sleep1, and using it to sleep can be counterproductive. Alcohol withdrawal insomnia is so common that it is one of the diagnostic criteria for alcohol withdrawal. Insomnia from alcohol withdrawal is likely to persist through the initial period of abstinence.

Alcohol may help you initially get to sleep, but is not recommended as a sleep aid because it actually worsens the overall quality of your sleep. There are many FDA-approved sleep aids7 that can help people get to sleep and sleep better, but many of these do not ultimately address the underlying problems that make it difficult to get to sleep. However, certain food groups also have benefits when it comes to helping with the discomfort of withdrawal symptoms and detoxification. Without proper treatment, returning to alcohol use may seem to be the only solution. One of the potential causes for a rise in respiratory rate is your body fighting off infection.

What happens after 1 week of no alcohol?

All of your body's systems are back to their usual working levels. You may find that you have more energy and better concentration. Even if you toss and turn a bit at first, when you do drop off you'll get better-quality sleep and probably wake feeling more refreshed the next day.

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