By Buddy TBuddy T is a writer and founding member of the Online Al-Anon Outreach Committee with decades of experience writing about alcoholism. Because he is a member of a support group that stresses the importance of anonymity at the public level, he does not use his photograph or his real name on this website. Even though a glass or two may help you initially drift off faster, it probably won’t benefit your sleep quality in the long run.
If you’re having trouble sleeping right now …
- Symptoms may include frequent awakenings during the night, irritability or depression, daytime fatigue, or problems with attention and memory.
- While heavy alcohol use can trigger insomnia, the opposite is also true.
- Poor sleep habits, which sleep expert Nathaniel Watson, M.D., says “develop over a lifetime,” can also contribute.
- If you struggle to fall asleep or stay asleep at night, it can take a huge toll on your health.
- This will give your body some fuel to break down the alcohol in your system.
As a result, it produces less of—and becomes less sensitive to—these important sleep chemicals. Millions of readers rely on HelpGuide.org for free, evidence-based resources to understand can’t sleep without drinking and navigate mental health challenges. If you’ve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book.
- Alcohol withdrawal can be an emotionally turbulent period for many.
- For a good night’s rest, people should stop eating about two to three hours before bed time, allowing the body enough time to digest, Wu said.
- Long-term alcohol use negatively affects REM cycles and decreases sleep quality.
- It is characterized by difficulty falling or staying asleep, which can lead to daytime drowsiness, trouble concentrating, and other negative health effects.
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Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest. Anxiety, stress, and depression are some of the most common causes of chronic insomnia. Having difficulty sleeping can also make anxiety, stress, and depression symptoms worse.
Why can’t I sleep when I don’t drink alcohol?
Medical conditions may lead to sudden death or chronic health problems. But if it takes more than about a drink to relax you, you may have an emotional dependency on alcohol, or possibly a sleeping disorder. If you really feel like you won’t be able to sleep without being drunk, then I would say it’s an emotional dependency. Stress-relieving activities like exercise before bed, a hot bath, or yoga may be able to help, but sometimes it requires the help of a therapist. The Recovery Village Cherry Hill at Cooper provides a full continuum of care, from medical detox and inpatient rehab to aftercare. We are here to help you and those you love recover from addiction and begin a healthier, alcohol-free future.
The reasons you can’t sleep are the reasons you started drinking in the first place, although they may not have involved sleep at that time. Addiction is a symptom of a greater problem and until that problem is dealt with you will always be shortcoming your life and struggling. I have been drinking for 14 years and this past year I’ve been trying to quit because its effecting a lot of my relationships. The biggest issue I have noticed is trying to fall asleep on days I don’t drink. The interplay between alcohol consumption and sleep disorders is a critical area of concern for both individuals and healthcare professionals.
Many people with insomnia are able to fall asleep fast at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. Some people struggle to get to sleep no matter how tired they are. Others wake up in the middle of the night and lie awake for hours, anxiously watching the clock. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia. Long-term alcohol use negatively affects REM cycles and decreases sleep quality.
How to Fall Asleep Without Drinking Alcohol?
CBT is a form of psychotherapy that treats problems by modifying negative thoughts, emotions, and patterns of behavior. A study at Harvard Medical School found that CBT was more effective at treating chronic insomnia than prescription sleep medication—but without the risks or side effects. In general, sleeping pills and sleep aids are most effective when used sparingly for short-term situations, such as traveling across time zones or recovering from a medical procedure. Your insomnia won’t be cured by sleeping pills—in fact, over the long-term they can actually make insomnia worse. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve.
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It’s important to treat sleep disorders such as insomnia (difficulty falling or staying asleep) or sleep apnea (when breathing stops multiple time a night) if they are present. There are over 80 sleep disorders, many which include insomnia as a symptom. These include sleep apnea, restless leg syndrome, parasomnia (such as sleepwalking, talking or eating) and narcolepsy.