This episode of The Verywell Mind Podcast, featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Local, state, and federal government websites often end in .gov. State of Georgia government websites and email systems use “” or “” at the end of the address. Before sharing sensitive or personal information, make sure you’re on an official state website. Drinking too much is likely to have the opposite effect and leave you feeling groggy and possibly hungover the next day. First, alcohol affects everyone differently because of a slew of factors, like age, biological sex, and body composition, just to name a few.

how to fall asleep without alcohol

Regularly exceeding this can lead to poor health and risk of serious illness. Without proper treatment, returning to alcohol use may seem to be the only solution. By Buddy T

Buddy T is a writer and founding member of the Online Al-Anon Outreach Committee with decades of experience writing about alcoholism.

Alcohol and Insomnia

I’ll then review some lifestyle strategies that I still use to this day to ensure a great night’s sleep. Alcohol can cause insomnia because of the damage that alcohol can do to your sleep cycles and circadian rhythm. This can lead to additional effects like daytime sleepiness and grogginess. The impact of drinking on insomnia may be particularly acute in older adults. Sleep disorders like insomnia can co-occur with alcohol abuse, and treating insomnia can improve a person’s sleep quality while in recovery.

I was then given a large supply of Trazadone to take each night. I stopped taking it after about a week because it made me feel extremely groggy the next day. My own continuing insomnia gave me the motivation to slowly discover the gentler remedies contained on this list. This supplement absolutely works to bring on sleep more quickly and to provide a deeper night’s rest. Shipping is free, and if Sleep Support doesn’t agree with your biochemistry or help you sleep better, you can return it for a full refund.

Experience both daylight and darkness

Sleepwalking can lead to injuries, disrupt sleep, and leave a person feeling fatigued and not well-rested after waking. 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. Research from 2020 states that alcohol reduces sleep quality, and while it may not significantly reduce REM sleep, there is dysregulation. Alcohol may also result in suppressed REM sleep in the short term.

You’ll also increase your tolerance, meaning you need to drink more to have the same effect. Typically, alcohol withdrawal symptoms happen for heavier drinkers. Alcohol withdrawal can begin within hours of ending a drinking session. Alcohol withdrawal insomnia is so common that it is one of the diagnostic criteria for alcohol withdrawal.

Why using alcohol to sleep is a bad idea

In the Subconsciously app you’ll find programmes on controlling your alcohol usage and stopping drinking altogether. You’ll also find many other programmes to deal with other issues. Alcohol can cause sleep apnoea how to fall asleep without alcohol or make it worse if you already have it. Sleep apnoea is a condition that affects your breathing while you sleep. It narrows your airways causing you to wake hundreds of times per night in severe cases.

  • REM sleep is known to be the optimal restorative portion of sleep.
  • In a normal circadian rhythm, hormones are released at certain times throughout the day.
  • Try to avoid screens at least an hour before you plan to sleep.
  • Research has found that people’s ability to remember, pay attention, and carry out cognitive functions declines with a lack of sleep.
  • People suffering from depression may already have disrupted circadian rhythms, and the presence of even moderate amounts of alcohol may push those rhythms further out of sync.

Siestio is an evidence-based resource dedicated to sleep and wellbeing. Whether you’re affected directly or indirectly by sleep issues, we’re here to help. Medical disclaimerYou must not rely on the information provided on our website as an alternative to medical advice from your doctor or other healthcare professionals. While medicine can help with sleep problems short-term, much like alcohol, it has various long-term side-effects.