Achieving Restful Sleep Without Alcohol The Recovery Village Cherry Hill at Cooper

Humans are creatures of habit and when it comes to sleep, even more so. It can be difficult to divorce oneself from the habit of consuming alcohol to aid in falling asleep—especially for those in recovery from an alcohol use disorder. CBT-I typically involves identifying and challenging any unhelpful beliefs or behaviors that may be interfering with your ability to fall asleep naturally. A therapist will work with you to develop personalized strategies and techniques to improve sleep quality and establish healthier sleep habits. This therapy can help you break free from the reliance on alcohol as a sleep aid and develop long-term sustainable sleep practices. Stress and anxiety can significantly disrupt sleep patterns.

Does Sudafed keep you awake? Is Sudafed OK before bed?

By seeking professional help, you can embark on a journey towards healthier and more restful sleep without relying on alcohol. Sleep medications should be used judiciously and only for a short https://ecosoberhouse.com/ period of time. They can help regulate sleep patterns and assist in transitioning away from alcohol as a sleep aid. It’s crucial to follow the recommended dosage and consult with a healthcare professional to minimize the risk of dependency or other potential side effects. If you think you can’t sleep without alcohol, your best bet is to switch your reliance on alcohol for something else you can do each night, like drinking a cup of tea.

• Even as the harsh symptoms of withdrawal fade, sleep disturbances could persist.
• Your body and brain tell you that you need the initial relaxation to wind down, but this is not necessarily true.
• Manage your stress through techniques such as yoga, meditation, or cognitive behavioral therapy.
• For more tips, download my Free Sober Secrets or check out my digital course Jumpstart.
• Be sure to check the label on any medications or talk to your pharmacist.

Don’t drink close to bedtime

It can leave you feeling tired, irritable, and unfocused,” explains Dr Perry. Dealing with the temporary discomfort of insomnia can turn your health around in the long term, and ultimately, it can lead you to a more rested and healthier life. Yet, plenty of evidence suggests, lifestyle adjustments, practicing good sleep hygiene, and seeking professional help can counteract this. Your dietary choices significantly affect the quality of your sleep. Consuming balanced meals throughout the day, avoiding caffeine, sugar, and heavy meals close to bedtime can go a long way in improving sleep quality. For those with a serious addiction and years of heavy drinking behind them, it’s expected that the insomnia may last longer.

Healing Starts Today

Gillian Tietz is the host of the Sober how to fall asleep without alcohol Powered podcast and recently left her career as a biochemist to create Sober Powered Media, LLC. When she quit drinking in 2019, she dedicated herself to learning about alcohol’s influence on the brain and how it can cause addiction. Today, she educates and empowers others to assess their relationship with alcohol. Gill is the owner of the Sober Powered Media Podcast Network, which is the first network of top sober podcasts. After sipping that glass of wine or beer, you might find yourself drifting to sleep faster.

Follow a Set Routine

Using alcohol to sleep might seem like a good idea at first, but after a while you notice the long-term problems. Unfortunately, if you need alcohol to sleep, you may struggle long-term. Increased insomnia takes a toll on someone in recovery. Without proper treatment, returning to alcohol use may seem to be the only solution. In a normal circadian rhythm, hormones are released at certain times throughout the day. Alcohol interrupts this process, causing abnormalities in how circadian hormones are released.

• Additionally, alcohol can worsen snoring and sleep apnea, further disrupting sleep patterns.
• Alcohol slows brain activity because it is a central nervous system depressant, which prevents restful sleep.
• After sipping that glass of wine or beer, you might find yourself drifting to sleep faster.
• These interventions aim to replace the role that alcohol played in getting you to sleep and help you practice good sleep hygiene.

ways to cure insomnia

• When alcohol has been introduced to the sleep cycle, the functions of the brain are impeded, and the cycles become disrupted.
• The blue light emitted by phones, tablets, and computers can suppress the production of melatonin, the hormone that regulates sleep-wake cycles.
• Severe alcohol withdrawal can be deadly, so heavy alcohol users should not attempt to wean off alcohol without the help of a professional medical detox facility.
• This may be difficult at first, but it will help your body get into a healthy sleep rhythm.
• Instead of going to see a hypnotherapist and sitting in a comfortable chair, you can do it in the tranquility of your own home.
• In large part, the misunderstanding with alcohol and sleep stems from the fact that alcohol can make people feel drowsy or relaxed enough to fall asleep.

Getting quality sleep is an important element in relapse prevention. Just as important is having access Sober living home to professional addiction treatment programs. Contact Encore Outpatient Services today to learn more about our programs or if you have questions about admissions. There are many reasons that insomnia or disturbed sleep can be a problem.

• This entails going to bed and waking up simultaneously every day.
• Caffeine and nicotine are stimulants that can interfere with your ability to fall asleep.
• 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.