Drinking can also negatively impact sleep as the alcohol in your blood interrupts and compromises the recovery effects of your sleep cycle. When I got quit drinking, I struggled with all of it – falling asleep, staying asleep, and really feeling like I was getting quality sleep. I tried taking supplements and medications, and even resorted to taking Benadryl every night (terrible idea!) before I finally figured out a system that actually works. If you have a restless night after a drink or two, you might reach for an extra cup of coffee the next day to combat daytime sleepiness. If you’ve had a lot to drink, you might even have a hangover to contend with the next night, which won’t make sleeping any easier. Some people in recovery may try to start drinking again to improve their sleep.
The Impact of Alcohol on Sleep Patterns
Alcohol slows brain activity because it is a central nervous system depressant, which prevents restful sleep. Alcohol also causes the body to become dehydrated and prevents REM sleep, the most important stage of the sleep cycle. Lack of REM sleep affects memory formation and leaves you feeling drowsy and exhausted the following morning.
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- Lack of consistency in a sleep schedule or overall sleep deprivation is also very common, and can persist even into later stages of recovery, beyond the initial withdrawal period.
- So drinkers often feel groggy and unrested even after a long night of ‘drunken’ slumber.
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However, there is no direct evidence that alcohol causes narcolepsy. Secondly, using alcohol as a sleep aid fails to address the underlying causes of sleep disturbances. It masks the symptoms rather than providing a long-term solution.
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As alcohol use ceases, these underlying conditions may become more apparent and may require professional attention. The duration and severity of alcohol use play a significant role in the recovery timeline. Those who have been heavy drinkers for many years may experience a longer adjustment period compared to moderate drinkers. The body and brain need time to heal from the long-term effects of alcohol, and this process can take longer for those with a history of prolonged, how to sleep without alcohol heavy use. As sobriety continues into the first few months, many individuals experience a more profound normalization of their sleep patterns and circadian rhythm.
Lack of sleep can increase hunger but resist the urge to reach for a Alcoholics Anonymous midnight chocolate snack — stick to sleep-inducing foods such as pumpkin seeds instead. However, a longer 90 minute nap allows you to enjoy the benefits of a full sleep cycle. While harder to fit into your day, these longer naps can be more refreshing for long-term sleep deprivation. If you’re short on time, confine your nap to 20 minutes (factoring in how long it takes you to fall asleep) and have a glass of water waiting for when you wake up.
Research shows alcohol often has a detrimental effect on your ability to access high quality, deep sleep. Even if you do fall asleep faster after a drink, you’re likely to have a disturbed night. Combining alcohol with sleep aids (prescription or over-the-counter) can compound sedative effects and lead to dangerous breathing difficulties or excessive drowsiness. Always consult a healthcare provider before mixing any medications with alcohol. While staying hydrated can prevent some of alcohol’s dehydrating effects, it won’t fully negate alcohol’s impact on sleep cycles.
- The improved overall sleep quality and consistency have far-reaching effects on various aspects of life.
- If you’ve reached a point where you can’t sleep without alcohol, it’s important to take the necessary steps now.
- For individuals seeking to achieve restful sleep without the use of alcohol, natural sleep aids present a viable alternative.
- If you already have sleep disorders, drinking alcohol before bed will worsen.
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