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Insomnia After Quitting Alcohol: A Detailed Look at Causes and Solutions

Doing this 1-2 hours before bed for at least 10 minutes may be particularly beneficial, according to research. However, a person’s response to music will depend on their personal preferences. Sometimes, music can be too stimulating and induce anxiety and sleeplessness. Most people find that sleeping on their side is the best position for a good night’s sleep. Additional research shows that avoiding processed foods and eating a healthy diet comprised of low glycemic index (GI) foods can have a positive influence on the ability to fall and stay asleep. Good foods to eat include whole grains, nuts, low and nonfat dairy, fruit, and vegetables.

The Benefits of Mindfulness and Relaxation Techniques

  • Because of drinking’s negative impact on sleep cycles, a person does not sleep as well if they drink before bed.
  • These aids can help regulate sleep cycles, reduce the time it takes to fall asleep and increase sleep duration.

While he has always been a sound sleeper, he doesn’t wake up as much throughout the night when he isn’t drinking. Insomnia is also common among people who have an alcohol use disorder, but the problem can persist Top 5 Advantages of Staying in a Sober Living House or even begin during recovery. However, it is also important to note that many people experiencing insomnia during withdrawal and recovery also had insomnia before they became dependent on alcohol.

Internal Medicine Physician

This can be as simple as an air conditioner or a fan, or an app or machine that offers noise options. White noise (or another color, like pink noise) is common, as are nature sounds. You won’t typically fall asleep right away, even a couple of minutes after your head hits the pillow. And if you do conk out quickly, that’s a sign you’re probably sleep-deprived and not snoozing enough at night.

Diaphragmatic Breathing

how to fall asleep without alcohol

Non-sleep deep rest (NSDR) is a practice that focuses a conscious mind into a state of calm. Similar to self-hypnosis, NSDR can be done on your own or through a recorded guide. Although still awake, the moment of deep rest can help your body restore its energy and may also help increase brain neuroplasticity and memory. Just like other breathing exercises, start with practicing this technique for a few minutes before bed. As you get used to the pace, feel free to increase the time you spend practicing breathing.

Whether you’re participating in Dry January, or simply want to make some strategic cutbacks, deploy these tips to put a cork in stress and keep your spirits up at the end of a (very) long day. So if you’re looking to cut back, you’re probably wondering about your options. We spoke to experts and reviewed the studies to help you find a new routine to wind down without hitting the bottle. Participation in support groups allows dismissing misconceptions and fears about insomnia.

That is why alcohol detox and alcohol withdrawal treatment is administered by medical professionals. Multiple relaxation methods can be used to help you wind down and fall asleep. These include breathing exercises, visualization exercises and progressive muscle relaxation.

how to fall asleep without alcohol

Drink ice water before bed

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