Fortunately, the remedies I’m about to share with you still work for me to this day. If you’re in recovery and having sleep problem, it’s important to discuss the situation with your doctor. There are medications, behavioral therapies, and other approaches your doctor can recommend. 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. Because he is a member of a support group that stresses the importance of anonymity at the public level, he does not use his photograph or his real name on this website.

Use these tips to make sure your favorite cocktail never keeps you up at night. In the worst-case scenario, combining alcohol and sleeping pills can result in severe bodily harm or even death. Sleep restriction therapy reduces insomnia by reducing the amount of time you spend in bed.

Development of Alcohol and Sleep Problems

One study shows that this is the reason about 10% of people drink alcohol. Because alcohol can have a depressive effect on the brain, drinking may help some people fall asleep faster. Sleep disorders like insomnia can co-occur with alcohol abuse, and treating insomnia can improve a person’s sleep quality while in recovery. Top 5 Tips to Consider When Choosing a Sober House for Living Research suggests alcohol consumption increases the risk of sleep apnea by 25%. It also contributes to the lowest oxygen saturation levels in patients with obstructive sleep apnea. Oxygen saturation measures how much oxygen is in your blood and how effectively it’s able to carry it to your brain, heart and extremities.

Beyond smoking, while drinking you may also be getting bright light exposure — either while watching TV or in a brightly lit bar — or eating a late-night meal or unhealthy snacks. You may even have caffeine if you’re partial to an espresso martini. But bright light, caffeine, and smoking can all disrupt your sleep further. https://goodmenproject.com/everyday-life-2/top-5-tips-to-consider-when-choosing-a-sober-house-for-living/ If you’re drinking large amounts of alcohol, you may want to cut yourself off earlier. But even in low doses, alcohol can have a stimulating effect within the first hour of consuming it, meaning a small drink before bed could keep you awake. Here’s what happens to your body when you drink alcohol before bed.

Stop drinking early in the night

Sleep problems, which can have significant clinical and economic consequences, are more common among alcoholics than among nonalcoholics. During both drinking periods and withdrawal, alcoholics commonly experience problems falling asleep and decreased total sleep time. Even alcoholics who have been abstinent for short periods of time (i.e., several weeks) or extended periods of time (i.e., several years) may experience persistent sleep abnormalities. Researchers also found that alcoholics are more likely to suffer from certain sleep disorders, such as sleep apnea.

Addiction to alcohol and insomnia commonly co-exist, as many who have trouble falling asleep mistakenly turn to alcohol in order to help them get rest. Acute alcohol administration enhances adenosine activity (Koob and Roberts 1999), which in turn inhibits the acetylcholine system. Because acetylcholine contributes to REM sleep, alcohol-induced increases in adenosine activity may play a role in decreasing REM sleep following alcoholic intoxication. Conversely, during alcohol withdrawal, adenosine activity is lower than normal, which favors arousal and excessive REM sleep (i.e., REM rebound).

Fragmented Sleep

“I have always found that there isn’t a return to the level of drinking prior because your body isn’t used to it,” Witkiewitz said. Research out of the UK shows that people who tried Dry January still report drinking less than they did the year before by August. How effortless other health goals become often surprises people, said Nick Allen, a cofounder and the CEO of Sunnyside, an app and organization that helps people drink more mindfully. Perhaps you’ve been wanting to get into a workout routine and eat healthier.

As Allen told me, when it comes to mindful drinking, “we want to minimize the frequency and maximize the enjoyment.” Plus, the study suggested, the month gave people a chance to experience the benefits of sobriety and learn that they didn’t need to drink to enjoy themselves. Fortunately, she said, the intensity of the cravings shouldn’t last. “The body is really miraculous in coming into a homeostatic state,” she said. “Eventually, people feel more cravings for healthier foods and have more energy.” Those dreams can be especially vivid, in part because you’re operating in a new sort of environment — one that’s alcohol-free — and your brain is trying to make sense of it.