Things to Do If You Can’t Sleep Without Alcohol

Insomnia due to alcohol can be hidden, creating symptoms of fatigue and sleepiness during the day without an apparent cause. Insomnia and alcohol use can cause a negative feedback loop, as drinking alcohol to get to sleep can cause more of a hidden insomnia. Meditation alone or as part of a meditative yoga routine can help you become more present and relaxed, improving your ability to fall asleep. The controlled, measured breathing related to meditation or yoga induces relaxation and reduces stress, enhancing sleep quality. An alternative beverage, such as chamomile tea, can soothe you to sleep without changing your bedtime routine.

While asleep, you go through four distinct sleep stages characterized by various types of brain waves. REM sleep is the deepest of these stages, which is most important for being entirely rested and rejuvenated after sleep. Alcohol prevents the body’s ability to experience REM sleep, leading to fatigue after even a long period of sleep. Giving up alcohol can help improve sleep quality and promote better overall health.

Sleep Hygiene

Insomnia is a common condition where a person has trouble falling asleep or staying asleep. Up to 40% of the general population experiences insomnia, while as https://ecosoberhouse.com/article/what-to-do-if-you-cant-sleep-without-alcohol/ many as 72% of people with an alcohol use disorder may have the condition. When a person has sleep apnea, they have interrupted breathing during the night.

As a result, you might find yourself waking up in the middle of the night every night. That said, timing is important, as too much evening light exposure may prevent you from falling asleep and hinder melatonin production. Per research published in 2022, light exposure could influence your body’s internal clock, which regulates sleep and wakefulness.

Try sleep-enhancing supplements

Alcohol withdrawal can begin within hours of ending a drinking session. Multiple relaxation methods can be used to help you https://ecosoberhouse.com/ wind down and fall asleep. These include breathing exercises, visualization exercises and progressive muscle relaxation.