Alcohol addiction and insomnia often occur together and cause each other to worsen, creating a problematic cycle. Many people who can’t sleep use alcohol to help them rest, and many people who drink regularly experience problems sleeping.
If you’re struggling with alcoholism and insomnia, it’s important that you get the right treatment before it results in negative outcomes.
If you or a loved one are struggling with alcohol addiction, call our friendly recovery team at 877-679-2132.
Can Alcohol Cause Insomnia?
Yes, alcohol can cause insomnia. Insomnia occurs when you can’t get a good night’s sleep, meaning you might not reach deep sleep, wake up during the night, or have trouble falling asleep. At first, this might not seem like a big problem, but it can hurt your mood, energy, health, work, and quality of life.
Many people try to use alcohol to help them sleep because it makes them feel drowsy. But alcohol can make insomnia worse. This substance disrupts your sleep cycle, so you won’t sleep well even if you fall asleep. This means you still wake up feeling tired.
If you catch insomnia early, it can often be treated easily. It’s better to get help rather than drink, which can complicate the problem. Reducing alcohol can improve your sleep and help you feel better overall.
Why Does Alcohol Insomnia Happen?
Alcohol insomnia happens because alcohol changes how your body handles sleep. There are many reasons someone might get insomnia, such as:
- Stress
- Bad sleep habits
- Eating late at night
- Health problems
- Using caffeine, nicotine, or alcohol at night
When you drink alcohol, it might make you feel sleepy at first, but it stops you from getting deep sleep, known as REM sleep. Without REM sleep, your body and mind can’t rest and prepare for the next day.
At first, you might not notice the problem, thinking that having a drink helps you sleep. But over time, you will likely wake up feeling even more tired. Then, you might drink more to try to fix it, leading to a cycle where you need more alcohol to feel relaxed. This can cause alcohol dependence.
Alcohol use can stop you from getting the deep sleep you need for your brain, body, and emotions to stay healthy. This can affect your life and relationships. If you use alcohol to help with insomnia, it can turn into a bigger problem.
If you seek treatment for insomnia but don’t mention your alcohol use, the doctor might not be able to help you properly. They might give you medications that shouldn’t be mixed with alcohol, making the problem worse. Talk about your alcohol use when looking for help with insomnia.
4 Tips to Manage Alcohol-Induced Insomnia
There are many practical ways you can deal with insomnia and alcohol abuse. The most effective way is to start by tackling your alcohol intake.
1) Reduce or stop alcohol use
Cutting back on alcohol is key to better sleep. Alcohol might help you fall asleep at first, but it messes up your sleep later. When you drink less, your body can return to a natural sleep pattern.
Stopping alcohol can be hard, especially if you’ve been drinking for a long time. It can feel overwhelming, but you don’t have to do it alone. Ask friends, family, or a doctor for help. They can give you advice and resources to support you.
Joining a support group can also be helpful, as it lets you talk to others who are going through the same thing. You can share experiences and tips on how to reduce alcohol use. Seeing a therapist is another good option. Therapists can help you understand why you drink and give you strategies to stop.
Remember, drinking less improves sleep and boosts your overall health. You will feel better both physically and mentally. You might notice more energy, better focus, and a happier mood.
2) Make regular exercise part of your routine
Exercise can help you sleep better, especially if alcohol has disturbed your sleep. Try to do at least 30 minutes of exercise every day, like walking, jogging, or swimming.
Exercise reduces stress and anxiety, common causes of insomnia. It also releases endorphins that make you feel good and relaxed. Endorphins are natural chemicals in your body that improve your mood.
Try to exercise earlier in the day instead of close to bedtime because late exercise can keep you awake. Regular exercise helps you fall asleep faster and stay asleep longer. Over time, you will notice that your sleep and energy levels improve.
3) Go to bed at the same time
Having a regular sleep schedule helps manage alcohol-induced insomnia. Go to bed at the same time and wake up at the same time, even on weekends. This will improve sleep over time.
Create a bedtime routine to signal your body that it’s time to relax. This could include reading, taking a warm bath, or doing relaxation exercises like deep breathing. A bedtime routine helps your mind and body wind down.
Avoid screens before bed because the blue light can keep you awake. The light from phones, tablets, and TVs can trick your brain into thinking it’s daytime. Try reading a book or listening to calming music instead.
A consistent sleep schedule and a relaxing bedtime routine can improve sleep quality. You will fall asleep faster and wake up feeling more rested.
4) Try CBT-I (cognitive behavioral therapy for insomnia)
CBT-I is a treatment for insomnia and alcohol use disorder. It involves working with a therapist to change thoughts and habits that harm your sleep.
CBT-I helps you build good sleep habits, like keeping a regular sleep schedule and creating a restful sleep environment. It also helps manage stress and anxiety that can affect sleep.
A therapist will teach you techniques like relaxation exercises and sleep restriction therapy. Relaxation exercises can help you calm your mind and body before bed. Sleep restriction therapy allows you to spend more time in deep sleep.
CBT-I is highly effective for insomnia and alcohol use disorder. It helps you develop long-term strategies to improve your sleep and support your recovery from alcohol addiction. By learning these skills, you can break the cycle of poor sleep and alcohol use.
Alcoholism and Insomnia | FAQs
Does alcoholism worsen insomnia?
Yes, alcoholism can make insomnia worse. Alcohol disrupts sleep patterns, causing poor sleep quality.
How do I treat insomnia caused by my drinking?
To treat insomnia from drinking, reduce or stop alcohol use. Seek help from a doctor for advice and possible treatments.
What are the long-term effects of alcoholism on sleep?
Long-term alcoholism can lead to chronic sleep problems. This includes trouble falling asleep and staying asleep, and poor sleep quality.
Receive Insurance-Covered Alcoholism Treatment at Ohio Recovery Centers
If you or a loved one needs help with addiction before it gets worse, Ohio Recovery Centers can help. We work with major health insurance providers to help more people get treatment.
Our medical detox program makes alcohol withdrawal safer and easier. After detox, you can join our outpatient program in Cincinnati. This way, you can continue with home, work, or school while getting alcoholism treatment.
At Ohio Recovery Centers, we personalize treatments because every addiction is different. Our therapies include:
- Medication-assisted treatment
- Talk therapy
- Family therapy
- Group therapy
- One-to-one counseling
- Holistic treatments
- Aftercare
For help treating alcohol addiction, call our recovery experts today at 877-679-2132.
