Such problems can persist for some time even after you decide to quit drinking. In fact, difficulty sleeping is one of the most common alcohol withdrawal symptoms and one that causes many to relapse. Specifically, alcohol consumption has been found to alter the normal sleep cycle by reducing REM sleep and increasing the likelihood of multiple awakenings throughout the night. This disruption can result in a decrease in sleep efficiency and an increase in sleep-related problems. Research also suggests that alcohol-induced sleep disorders may include sleep apnea and potentially contribute to sleepwalking. However, there is no direct evidence that alcohol causes narcolepsy.

Get some exercise during the day

A primary function of the circadian rhythm is to determine whether the body is ready for sleep or not. If you’re struggling to incorporate different relaxation techniques into your routine instead of alcohol, consider joining a support group. Groups are a great way to find support and can offer additional information and advice from personal experience. There are many styles of yoga including Ashtanga, Bikram, Kundalini, and restorative yoga. Additional benefits of yoga include increased muscle strength and tone, improved sleep, and increased flexibility.

Caffeine and Sleep

This is usually when people start to feel their best after giving up alcohol. By this point, most physical withdrawal symptoms should have subsided and you should start to feel less anxious and more positive. Also, your risk of developing cardiovascular disease will start to decrease. Alcohol can increase your blood pressure and make your heart work harder.

Why can’t I sleep when I don’t drink alcohol?

If you have decided that it is time to stop or reduce your alcohol consumption, knowing what happens to your body when you stop drinking can give you a better idea of what to expect. When you stop drinking, various things happen to your mind and body. However, the nature and intensity of these effects can vary depending on how much and how frequently you drink.

Your daily habits and environment can significantly impact the quality of your sleep. RISE can make this second nature by telling you when to do 20+ sleep hygiene habits at the time that’ll make them most effective for you. Those with a substance abuse problem should seek medical advice on how best to quit alcohol and treat their insomnia.

Advice From a Sleep Doctor

In 2024, 25% of US adults who regularly drink alcohol completed the Dry January challenge. But knowledge is power, and to help set expectations, I’ll be sharing some common experiences I’ve seen with my recovery coaching clients, and in my own sobriety journey. Abstaining from alcohol for even a short time can have incredible benefits. From how to sleep without alcohol better quality sleep to improved complexion to better finances, going three weeks without alcohol can make a big difference in your overall well-being. In some people, consuming caffeine at any time of the day could have a negative impact on sleep quality. Many people living with insomnia can lie in bed wondering how to fall asleep.

That is why alcohol detox and alcohol withdrawal treatment is administered by medical professionals. 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 a self-assessment.

• Alcohol consumption has a complex relationship with sleep, often leading to disrupted sleep cycles and poorer sleep quality.
• The thing is, these can come with a bevy of side effects, such as making you feel drowsy during the day.
• Once these processes are reversed from abstaining from alcohol, you may start to see the number on the scale inching down.
• The more you drink, the worse the impact on your overnight rejuvenation.
• Research shows that individuals recovering from alcohol use disorder often continue to experience fragmented sleep, insomnia, and difficulties achieving appropriate sleep duration.
• More obscure is tart cherry juice, which might raise melatonin levels and increase the availability of tryptophan, according to the Sleep Foundation.

The misalignments between the subconscious and the conscious are dissolved, and peace is restored. The new skill of not drinking becomes alive and automatic, “drink or not drink” becomes a small and irrelevant question, and freedom is reclaimed. This is the time when you are perfectly happy with your relationship with alcohol. Subconsciously, you believe alcohol provided you with various benefits; consciously, you may drink as much and as often as you feel like.

Alcohol Withdrawal and Its Impact on Sleep

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.