The Sleep Foundation found that alcohol can decrease sleep quality by 9.3% with one serving, and as much as 39.2% with more than two. Thakkar’s study shows that alcohol inhibits the cellular uptake of adenosine, which leaves more adenosine floating around outside your cells. We get sleepy really fast, and our body is thrown off course a bit. If we start getting sleepy on hyper speed, our bodies also want us to feel awake super speedily to even things out. Further inquiry Drug rehabilitation showed that binge-drinking fiddled with the mice’s “sleep homeostasis,” as Thakkar reported in a 2014 study. In this case, it’s the chemical response that triggers you to take a rest when you’ve been up and active for too long.
What Is Alcohol Withdrawal Insomnia?
Even a short 5-10 minute session before bed can help calm your mind and prepare your body for sleep. Hydration is key when it comes to mitigating alcohol’s effects on sleep. For every alcoholic drink consumed, try to match it with a glass of water. This practice not only helps to prevent dehydration but can also slow down your alcohol consumption. Before bed, consider drinking a large glass of water or an electrolyte-rich beverage to replenish fluids https://ecosoberhouse.com/ and minerals lost due to alcohol’s diuretic effect.
- From better physical health to improved mental clarity and emotional well-being, the positive effects of alcohol-free, quality sleep can transform various aspects of life.
- Consult a healthcare provider if insomnia persists beyond 3-4 weeks of sobriety, impacts daytime functioning, or causes distress.
- You could also consider Pedialyte, a nutrient-rich option that will hydrate and isn’t full of sugar like other sports drinks.
- Of course, there are other helpful nutrients for alcohol recovery, like organic omega-3 fish oil and N-Acetyl Cysteine.
- It really just comes down to your individual tastes and preferences.
Drinking Water Before Bed
Another concerning effect of alcohol on sleep is the increased risk of sleep apnea and snoring. Alcohol relaxes the muscles in the throat and airway, which can lead to obstruction and interrupted breathing during sleep. This not only affects the quality of your sleep but can also pose serious health risks if left untreated.
- When you stop drinking, your brain may rebound by increasing REM sleep, sometimes leading to an overload of vivid dreaming or even nightmares.
- Residual alcohol and its metabolites can affect sleep quality even after you feel “sober,” so planning an alcohol cutoff well before bed remains the safest bet for restful sleep.
- And for many people, sleep is one of the biggest challenges in those first few days.
- By seeking professional support and allowing your body time to heal, you can navigate this challenge and reclaim your right to rest.
- The first treatment for insomnia in recovery is sobriety, and many patients will see improvement.
Other things you can do to keep your energy up include:
Alcohol disrupts the production of melatonin, making it harder to fall asleep naturally. A 2013 study published in the Sleep Medicine Reviews showed that even moderate alcohol consumption reduces melatonin levels by up to 20%. Alcohol might help you fall asleep faster initially due to its sedative properties. why cant i sleep after drinking However, as the night progresses, alcohol disrupts normal sleep stages, leading to poorer overall sleep quality. Similarly, alcohol may trigger or worsen other parasomnias, including sleep talking, night terrors, or acting out dreams, by destabilizing the transitions between sleep stages. These effects are more pronounced in people who drink close to bedtime or already have disrupted sleep from conditions like sleep apnea or insomnia.