Heavy alcohol use can contribute to the development of insomnia, a sleep disorder characterized by difficulty falling asleep and staying asleep. As many as three quarters of people with alcohol dependence experience insomnia symptoms when they drink. Trusted Source UpToDateMore than 2 million healthcare providers around the world choose UpToDate to help make appropriate care decisions and drive better health outcomes. Although alcohol might seem to help individuals fall asleep faster due to its sedative properties, it significantly deteriorates sleep quality as it progresses through the body.

Remedies to avoid

Drinking can also negatively impact sleep as the alcohol in your blood interrupts and compromises the recovery effects of your sleep cycle. Your doctor may also prescribe medications that can reduce withdrawal symptoms and cravings. Vivitrol (naltrexone), Campral (acamprosate), and Antabuse (disulfiram) have been FDA-approved to treat alcohol use disorder. If you have been drinking heavily and chronically, it is also a good idea to have your detox medically supervised to minimize your risk of potentially dangerous withdrawal complications.

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Studies have shown that people who drink and have sleep apnea are at a much higher risk of traffic accidents than people with sleep apnea who do not drink alcohol. Sleep disorders like insomnia can co-occur with alcohol abuse, and treating insomnia can improve a person’s sleep quality while in recovery. Maintaining optimal sleep hygiene is imperative for those struggling with insomnia. Sleep hygiene encompasses behaviors and environmental factors that contribute to consistent, uninterrupted sleep. Practices such as powering down electronics an hour before bedtime to minimize exposure to blue light, or investing in blackout curtains to prevent external light sources from disturbing your sleep, are key. Furthermore, using the bed only for sleep and intimacy, rather than for work or entertainment, helps to strengthen the association between bed and sleep in your mind, making it easier to drift off.

• Establishing good sleeping habits, also known as sleep hygiene, is an essential first step in good sleep.
• If you need some inspiration or are looking to add to your list of hobbies, consider knitting, reading, writing, or whittling.
• Doctors have found that on its own, alcohol can narrow your upper airway and lead to sleep apnea problems, even if you have never had them before.
• RISE can make this second nature by telling you when to do 20+ sleep hygiene habits at the time that’ll make them most effective for you.
• Alcohol has sedative effects, so it may not immediately look like a culprit for poor sleep.

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You can reach out to a qualified therapist if you’re having trouble transitioning out of alcohol use. Cognitive behavioral therapy (CBT) can help you reshape your response to stressful events and thoughts — reducing your need to use alcohol how to sleep without alcohol as a coping mechanism. If you or your partner or friend feels stuck using alcohol to relieve stress, talking about it is the first step. There are many other options, so it can pay to be patient when finding what works best for you.

• Sleep disorders are disruptions of the sleep cycle or the quality of sleep.
• Establishing a fixed bedtime and wake-up time assists the body in normalizing its sleep pattern, which is often disrupted during alcohol withdrawal.
• Now, link this fact to another – stress and anxiety are known adversaries of a good night’s sleep.
• Implement relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery to help your body and mind unwind before bed.

• Treating insomnia earlier can prevent further complications such as mental health disorders or poor work performance.
• All respondents attested to answering the survey questions truthfully and accurately.
• Alcohol can cause or aggravate a wide range of health issues, from liver diseases to heart problems.
• Alcohol abuse is a medical problem that can lead to other health issues.

About 40% say they notice an impact on their sleep after 3-4 drinks. Breathing problems — Since alcohol’s sedative effect extends to your entire body, including your muscles, it may allow your airway to close more easily while you’re asleep. This can greatly increase the risk of sleep apnea especially if you drink within the last couple of hours before bedtime. For individuals seeking to achieve restful sleep without the use of alcohol, natural sleep aids present a viable alternative.

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• Alcohol misuse can lead to serious health problems like liver disease and cancer.
• Keeping the mobile device near the pillow while sleeping had a similar association with worse sleep quality.
• A small nightcap before bed to help you drift off doesn’t sound too harmless, right?

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