“Alcohol also suppresses breathing and can precipitate sleep apnea,” or pauses in breathing that happen throughout the night. To reestablish your own healthy sleep patterns, the first step may be to cut down or reduce your alcohol intake (see Aggie’s helpful tips below). Creating the right sleep environment will also help you to ease back into a regular pattern. “I don’t know if I ever had an addiction, although I do know that I struggled when I tried to stop drinking. I started when I was a teenager, and at first it was just weekend drinking, but it soon built up. I made it through my first Hallowe’en sober and enjoyed it fully. No matter how much I cannot sleep, I’d rather not drink because I like myself and my life.

That’s because alcohol disrupts what’s known as your sleep architecture, the normal phases of deeper and lighter sleep we go through every night. A night of drinking can “fragment,” or interrupt, these patterns, experts say, and you may wake up several times as you ricochet through the usual stages of sleep. While drinking alcohol can put you at risk for sleep problems, you don’t have to stop drinking alcohol completely Sober Home to avoid sleep disruption. If you’d still like to drink an occasional alcoholic beverage or enjoy a regular nightcap, we’re sharing five things you can do to help prevent alcohol from ruining your sleep. You need a specific amount of REM sleep and NREM sleep each night to feel rested in the morning. Alcohol imbalances how long you spend in each sleep stage at night, causing poor sleep quality and short sleep duration.

Create a Routine

Similar trends were observed in adolescents and young adults, as well as middle-aged and older adults. As we’ve learnt, while it might knock you out more quickly, alcohol disrupts REM sleep and causes more sleep disturbances, which often results in daytime sleepiness the next day. Lab studies show reductions in deep sleep and abnormalities in REM sleep in persons with more than a year of sobriety. REM can t fall asleep without alcohol sleep is characterized by increased brain activity, relaxation of the body, rapid eye movements, and increased dreaming. If you can’t sleep without alcohol, then you should first figure out why. Are you having problems falling asleep or staying asleep? Maybe stress during the day means you need a cocktail to relax. Whatever the reason, identifying the cause will help you put an end the problem.

  • It’s ridiculous when you feel better after drinking at bedtime than when you don’t.
  • There are all sorts of things that can impact our sleep – a late-night cup of coffee, spending too long scrolling through Instagram in bed, or a bad case of Sunday-night anxiety.
  • The more a person drinks before bed, the stronger the disruption.
  • Between 25 and 72 percent of people in treatment for an alcohol use disorder complain of sleep problems, according to the Substance Abuse and Mental Health Services Administration .
  • That’s why kicking back with a can of Days means you can enjoy good times, good sleep and good tomorrows.

For most people, alcohol is the one thing that’s holding them back from actualizing the person they should be. I’ve always had difficulty sleeping with any sound in the room so I use earplugs whenever I go to bed. I also find that a dark room helps me sleep much better. We have blinds in our home so the room is always pitch-black. Perhaps I’m a little anxious about something, slightly stressed because a plan didn’t come to fruition, or a hundred other normal things that have kept us humans awake since year dot. This week’s edition of Stop Drinking Alcohol is all about sleep, or the lack of it when quitting drinking. While this is common, it doesn’t happen to everyone. This side effect happens to me almost every time I have a drink at night.

Consistent Sleep Routine

The National Sleep Foundation recommends keeping your room cool and using light-blocking curtains, shades, or blinds to keep your bedroom dark. Many people experiencing insomnia in recovery also had insomnia before they became dependent on alcohol. Currie notes that chronic insomnia affects 10% to 15% of the general adult population, but half of his study participants had insomnia before they became alcohol dependent. Sleep problems can last for many months after quitting drinking. There are many ways that alcohol negatively affects sleep. One of the most significant of these is by suppressing rapid eye movement sleep. While sleeping, you go through four distinct stages of sleep characterized by different types of brain waves. The deepest of these stages is REM sleep, which is most important for being fully rested and rejuvenated after sleep. Alcohol inhibits the body’s ability to experience REM sleep, causing fatigue after even a long period of sleep.