While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. Some of the things you’re doing to cope with insomnia may actually be making the problem worse. Chronic insomnia is usually tied to an underlying mental or physical issue. A 2019 study showed that individuals who sleep for under 6 hours each night have a 20% higher chance of heart attack than individuals who sleep between 6 and 9 hours. Consuming certain substances, such as alcohol, can disrupt sleep schedules. This is because alcohol works as a central nervous system depressant.
Sleep Doctor-Approved Ways to Stop Alcohol Insomnia
- Insomnia is a common sleep disorder that can be caused by a variety of factors such as stress, anxiety, depression, medical conditions and medication side effects.
- One of these symptoms is insomnia, difficulty getting to sleep or staying asleep.
- When you’re tossing and turning at night, it can be tempting to turn to sleep aids for relief.
- Many of the effects of drinking every day can be reversed through early intervention.
- Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep.
Everyone reacts differently to alcohol, though, so you may want to cut yourself off sooner. Research shows alcohol consumption can affect sleep even if you stop drinking six hours before bed. Benzodiazepines may help sleep problems during withdrawal, which can help you avoid relapse. But they may not be prescribed beyond this as there’s a risk of side effects like withdrawal, rebound insomnia, addiction, and overdose when mixed with alcohol. Yet, plenty of evidence suggests, lifestyle adjustments, practicing good sleep hygiene, and seeking professional help can counteract this.
Understanding How Alcohol Impacts Sleep Patterns
It’s generally a good idea to limit the quantity and frequency of drinking altogether, especially in the evenings before bedtime to ensure a good night’s rest. To that end, here are a few alternatives to reaching for the bottle when you’re trying to relax. While this is not a comprehensive picture of the chemicals can't sleep without drinking involved in alcohol withdrawal, skewed levels of any of the above are very common after quitting drinking and can cause insomnia. Alcohol withdrawal insomnia may clear up when withdrawal symptoms subside. But research shows sleep fragmentation from alcohol use can last one to three years after you quit drinking.
Are there any differences in how alcohol affects males or females?
One thing you’re likely to notice when you’re trying to stop using alcohol to sleep, is it takes a lot longer for you to fall asleep initially at night. And RISE can give you an exact time each day based on your circadian rhythm. Good sleep hygiene will help you fall asleep faster and stay asleep longer, so you don’t need to have something before bed for sleep.
Worst of all, alcohol blocks REM sleep, considered the most impactful phase of the sleep cycle. REM sleep is known to be the optimal restorative portion of sleep. So drinkers often feel groggy and unrested even after a long night of ‘drunken’ slumber. There are many medications used to treat insomnia, including benzodiazepine and nonbenzodiazepine medications. If you're in recovery, your healthcare provider will need to weigh the risks and benefits of prescribing these medications for insomnia. There are also some relapse-prevention medications that can help promote sleep.
Alcohol’s Lasting Effects on Sleep
