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Remember, consistency is key in retraining your body and mind to fall asleep naturally and without relying on alcohol. Alcohol disrupts the natural sleep cycle by suppressing REM (rapid eye movement) sleep, which is essential for restorative rest. This can lead to fragmented sleep, frequent awakenings, and a decrease in overall sleep quality. Additionally, alcohol can worsen snoring and sleep apnea, further disrupting sleep patterns. Drinking alcohol before bed can increase the suppression of REM sleep during the first two cycles.
- Drinking alcohol before bed can increase the suppression of REM sleep during the first two cycles.
- A 2020 study found that people with ADHD are more likely to consume alcohol to treat their insomnia symptoms.
- These programs involve working with a team of mental health professionals in a group and individual setting.
- Alcohol affects your circadian rhythm making it more likely to worsen your insomnia, rather than improving your sleep.
- It also reduces the white blood cells in your body, making it more difficult to fight off disease.
Alcohol contributes to insomnia by suppressing REM sleep and causing OSA. This makes it difficult to stay asleep, but it may not be directly noticeable. Insomnia due to alcohol can be hidden, creating symptoms of fatigue and sleepiness during the day without an apparent cause.
How Do I Fall Asleep Without Alcohol?
In cases of excessive, long-term alcohol use, more severe symptoms such as confusion, and convulsions may occur. Delirium tremens is the most severe form of alcohol withdrawal and occur in a small percentage of individuals. Often times, it’s easy to grab a bottle of your favorite après beverage to blow off steam and relieve the day’s tensions. And while the occasional urge to imbibe is normal, making it a daily habit can be disruptive to your health and well being. Drinking can also negatively impact sleep as the alcohol in your blood interrupts and compromises the recovery effects of your sleep cycle.
If you can persevere for 3 – 7 nights you will give your body and mind the time to re-learn how to fall asleep without alcohol. One of the fears holding people back from given up alcohol is the belief that they can’t sleep without alcohol. They believe their nightly drink is needed to help them fall asleep. Whether you have had one or multiple drinks, it’s best to wait for your body to fully process the alcohol before heading to bed. In general, try to avoid drinking alcohol four hours before you plan on going to sleep.
How does alcohol affect people with insomnia?
Contact us today to learn how we can help you on your journey to an alcohol-free life. Alcohol can cause sleep apnea by causing your throat and tongue muscles to relax more than they should while you sleep. This allows your tongue to fall into the back of your throat while you sleep, obstructing your airway and causing sleep apnea.
According to the American Heart Association, as you age, even one drink a day could raise your blood pressure, a risk factor for cardiovascular disease. As you eliminate alcohol, which causes dehydration, your body will begin to absorb more water, improving the functioning of every organ, including your skin and your brain. Gradually, as cell turnover increases, the damage alcohol may have done will begin to be reversed. can’t sleep without alcohol While there are various reasons for participating in an alcohol-free month, the top motivators for respondents are better overall health (53%) and saving money (49%). Over one-third say they want improved mental health, more energy, and to lose weight. According to a December 2023 survey by SleepFoundation.org, 75% of adults say they have — or have at least thought about — giving up alcohol for the month of January.
