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Alcohol, while initially sedative, drastically impacts sleep quality. It alters the natural sleep cycle, reducing total sleep time and sleep efficiency. Research shows that alcohol cuts down on the percentage of time spent in REM sleep, essential for restorative rest, while increasing time in lighter non-REM stages. Short-term, alcohol may seem like a viable sleep aid, but its impact is detrimental over time.
Sleep Improvement After Quitting Alcohol: A Timeline of Recovery
It’s hard to put down the phone and turn off the TV before bedtime. But doing so a couple of hours before bed can really help you sleep. Instead, turn on a soft bedside lamp and read a book until tiredness washes over you. Alcohol can cause sleep apnoea or make it worse if you already have it.
How Do Sleep Problems Threaten Recovery?
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 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. The condition is linked to fatigue as well as serious cardiovascular conditions like heart attack and stroke. Understanding why do I sleep better without alcohol might provide extra motivation. Alcohol-free sleep is deeper and more restorative, improves mood and cognitive functions, and reduces the risk of developing sleep disorders.
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Even a couple of drinks of an alcoholic beverage before bed can lead to REM sleep suppression, short-circuiting your cycles and pushing you headfirst into deep sleep. While you might be out for the count quickly, this depletes sleep quality, which can result in shorter sleep duration and more sleep disruptions. The journey of sleep improvement after quitting alcohol is a gradual but rewarding process. From the initial challenges of the first week to the long-term benefits of restored sleep patterns, each stage brings its own set of changes and improvements.
- Alcohol also causes the body to become dehydrated and prevents REM sleep, the most important stage of the sleep cycle.
- Alcohol had been hosting one of the most attended shows for years and, suddenly, it’s gone.
- Despite its tendency to hasten falling asleep, alcohol reduces total sleep time and efficiency.
- Hearing others’ stories nurtures hope and resilience, while offering practical advice on overcoming sleep challenges.
- REM sleep is also vital as it helps us to process the experiences we’ve had while awake, and plays a role in memory storage.
A sleep specialist may recommend lifestyle changes, such as improving sleep hygiene, implementing relaxation techniques, or adjusting your sleep environment. They may also explore any underlying sleep disorders that could be contributing to your difficulty falling asleep without alcohol. By working closely with a sleep specialist, you can receive expert guidance and support in overcoming your reliance on alcohol as a sleep aid.
There are various complementary therapies available to ensure you don’t have to switch trouble sleeping without alcohol to drug addiction issues sleeping without medication. Getting to sleep after you quit drink entirely can also be a challenging experience, though it gets easier with time. As with most habits, getting over a period of trouble sleeping without alcohol is all about making some changes to your routine.
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. This disruption can result in a decrease in sleep efficiency and an increase in sleep-related problems. Research also suggests that alcohol-induced sleep disorders may include sleep apnea and potentially contribute to sleepwalking. However, there is no direct evidence that alcohol causes narcolepsy. Initially, alcohol can increase non-rapid eye movement (NREM) sleep, including deep sleep (slow-wave sleep). However, as the night progresses, its sedative effect wears off.
- Without the disruptive impact of booze on my sleep (see above), I find that I consistently get the recommended 7 to 9 hours sleep a night, and it’s regularly undisturbed.
- These techniques are particularly effective for those who can’t sleep without alcohol as they help simulate the relaxing effect that alcohol might have had.
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- Symptoms can range from mild to severe, and frequently include insomnia and other sleep disruptions.
Health risks
If you can’t sleep without alcohol, then you should first figure out why. Whatever the reason, identifying the cause will help you put an end the problem. However, some people feel they can’t sleep unless they have had alcohol. But did you know it can actually make your sleep problems worse?