Can’t Sleep Without Alcohol? 5 Alternatives to Alcohol for Sleep

So, when you stop unhealthy drinking, it’s common to experience positive physical changes such as clearer skin, weight loss, and greater health outcomes. Because of the connection between alcohol and sex drive, you may experience improved sexual functioning when you stop drinking. You also feel better with a healthier how to sleep without alcohol gut, get better sleep, have more energy, and show improved mental clarity. Some of these benefits can appear after only three weeks without alcohol, while others can take some more time to develop. With high sleep debt, everything from your energy levels to your physical and mental health take a hit.

how to sleep without alcohol

This translates to reducing a person’s BAC level by 0.015 per hour. When a person consumes alcoholic beverages, the alcohol builds up in their bloodstream. The liver is the primary organ for eliminating alcohol and needs time to filter the blood and break the alcohol down. However, there is no effective way to sober up quickly other than to stop drinking and allow time to pass.

Keep a Sleep Diary

This sleep cycle disruption is what causes the person to feel tired and “fuzzy” the next day and can lead to further sleep issues, such as insomnia or alcohol addiction over time. Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach is not sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep. Breathing problems — Since alcohol’s sedative effect extends to your entire body, including your muscles, it may allow your airway to close more easily while you’re asleep. This can greatly increase the risk of sleep apnea especially if you drink within the last couple of hours before bedtime.

  • You don’t have to avoid alcohol altogether to get better sleep, however.
  • So, when you stop unhealthy drinking, it’s common to experience positive physical changes such as clearer skin, weight loss, and greater health outcomes.
  • There’s not much research into whether different types of alcohol affect your sleep differently.
  • Also, the apps Calm and Headspace can be conveniently downloaded onto your phone and give you access to guided meditation any time you need.

If you occasionally experience a sleepless night due to insomnia or an external cause, there are certain actions you can take to help you remain alert enough to get through the next day. This is the time when you become consciously aware of the harmful effect of drinking too much alcohol. Yet, on a subconscious level, you continue to believe that alcohol provides certain benefits. A misalignment starts to form—part of you thinks, “I needed to consider a change,” yet another part of you wants to hold onto the old “friend” alcohol badly. This is an extremely painful time, as you experience the drag and pull from the opposite desires. On top of that, you may be tortured by the shame and guilt of “I shouldn’t be feeling this way!

The Human Sleep Cycles

The science behind why some people have insomnia and other people sleep well is complicated. Anyone who’s had a bad night’s sleep knows how it can make you feel. While we can’t control everything that affects our sleep (like our genes, or high stress global and personal events) there are many factors we do have control over. Getting to sleep after you quit drink entirely can also be a challenging experience, though it gets easier with time.

The main culprit is cortisol, a stress-induced hormone that can encourage your body to hold onto fat. One study found low, moderate, and high doses of alcohol all impacted the recovery sleep can provide, but https://ecosoberhouse.com/ the higher the dose, the more recovery was impacted. When you wake up often during the night, it makes it harder to meet your sleep need, the genetically determined amount of sleep you need each night.

How To Relieve Stress for Bedtime

If you’re drinking large amounts of alcohol, you may want to cut yourself off earlier. But even in low doses, alcohol can have a stimulating effect within the first hour of consuming it, meaning a small drink before bed could keep you awake. As well as disturbing anyone you share a bed with, snoring and sleep apnea can both lead to sleep loss and lowered daytime energy. And sleep apnea can also lead to serious health issues like high blood pressure, diabetes, stroke, and heart disease. One study among those 50 and older found those who binged more than two days a week had 64% increased odds of insomnia. Those who binged two times or less a week still had 35% greater odds of insomnia than non-binge drinkers.

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. Insomnia is also common among people who have an alcohol use disorder, but the problem can persist or even begin during recovery. However, it is also important to note that many people experiencing insomnia during withdrawal and recovery also had insomnia before they became dependent on alcohol. Many people with alcohol use disorders also have sleep problems. If you drink to excess, even occasionally, you have probably experienced sleep problems.


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