In fact, difficulty sleeping is one of the most common alcohol withdrawal symptoms and one that causes many to relapse. 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. Insomnia is a common sleep disorder that can make it hard to fall asleep, hard to stay asleep, or cause you to wake up too early and not be able to get back to sleep. Insomnia can sap not only your energy level and mood but also your health, work performance and quality of life. If alcohol continues to disrupt your overall sleep quality, you may consider cutting it out entirely, or limiting your intake before bedtime.

  • 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 you have sleep apnea, drinking can make the breathing interruptions last longer when you are asleep, leading to more awakenings.

The idea of attempting to sleep without alcohol can cause anxiety, which can lead to more drinking, perpetuating the cycle of alcohol abuse. When a person has sleep apnea, they have interrupted breathing during the night. This can cause them to rouse hundreds of times while sleeping. The condition is linked to fatigue as well as serious cardiovascular conditions like heart attack and stroke. Sleep apnea can persist for years even after you stop drinking.

How long does insomnia last after you stop drinking?

While the temptation to routinely consume alcohol to relieve stress is common, doing so can be detrimental to your overall health. Alcohol causes a higher production of the stress hormone cortisol, which regulates the body’s stress response and initiates wakefulness. Disruptions to this hormone can lead to reduced quality sleep and cognitive difficulties. Alcohol can worsen sleep apnea, a condition where a person’s breathing stops and regularly starts while they sleep. However, researchers do not agree on how alcohol interferes with REM sleep.

Once you find out which herbs work best for you, they’ll become part of your anti-insomnia (and anti-anxiety) arsenal for years to come. For more tips to help ease your sleep woes, here are six natural sleep aids to help beat insomnia and seven foods to eat that’ll help you sleep better. Give now through Nov. 28th to double your impact on the future of healthcare.

The Four Stages of Sleep

These inlcude three NREM (non-rapid-eye-movement) stages and finally REM (rapid eye movement) sleep. The first two NREM stages prepare your body and brain for the later, deeper, more restorative phases of NREM and REM sleep. Sleep disruptions in these later phases can limit the physical and mental restoration that helps you feel rested the next morning. Trouble falling asleep or trouble staying asleep can be impacted by several factors, including caffeine, alcohol and food consumption. The problem with drinking alcohol before sleeping is that it negatively impacts your sleep quality. Alcohol interrupts your natural sleep cycle, reducing the restorative benefits you get from deep sleep.

how to fall asleep without alcohol

The decisions we make throughout the day — such as what and when we drink, how much we eat and when we go to bed — affect our ability to sleep at night. The researchers speculate that writing out to-do lists eases the stress and anxiety about upcoming events that tend to keep people up at night. In short, writing things down can help offload worries from your brain onto the page.