Sleep is foundational for your mental, physical, and emotional health – especially if you are in recovery. Unfortunately, habitual substance use can cause chronic sleep disturbances.
In honor of Sleep Awareness Week, we’re shining a light on the complex and often misunderstood connection between alcohol and sleep – and why learning to sleep well without substances is a critical part of long-term recovery.
Does Alcohol Really Help You Sleep?
Many people mistakenly believe that a nightcap will help them relax and drift off to sleep. While it’s true that alcohol is a depressant and can have an initial sedative effect, its impact on your sleep cycle is far from restful.
Here’s why drinking before bed won’t help you wake up refreshed or well-rested.
- Disrupted REM sleep: Rapid eye movement sleep is critical for emotional regulation and memory consolidation. Alcohol suppresses this phase of the sleep cycle, making your rest less restorative.
- Frequent awakenings: As alcohol’s sedative effects wear off, you’ll wake up frequently throughout the night and have trouble dropping back off.
- Dehydration and night sweats: Alcohol can cause you to wake up hot, thirsty, or with a racing heart, preventing you from returning to restful sleep.
- Sleep apnea and breathing issues: Alcohol relaxes the muscles of the throat and airway, which can worsen snoring or contribute to sleep apnea – a dangerous condition in which you stop breathing multiple times a night.
Sleep Disorders in Recovery
Disrupted sleep is a widespread challenge for people in early recovery, sometimes persisting after years of sustained sobriety. Insomnia, restlessness, and vivid dreams or nightmares are all typical as your body and brain adjust to life without substances.
Unfortunately, fatigue can be a significant relapse trigger, as it worsens emotional instability, anxiety, and depression. When you don’t sleep well, you’re more likely to experience:
- Increased cravings
- Irritability and mood swings
- Poor concentration and decision-making
- A weakened immune system
Because alcohol interrupts the cycle of rest your body depends on to heal, learning how to sleep naturally is an essential part of long-term recovery.
Tips for Getting Healthy Sleep Without Alcohol
It may take time, but you can retrain your body and brain to sleep soundly without alcohol. Here are some practical tips to support your sleep hygiene in recovery.
- Stick to a routine: Go to bed and wake up at the same time every day – even on weekends. Maintaining a consistent sleep schedule regulates your internal clock.
- Create a relaxing bedtime ritual: Wind down with calming activities like reading, light stretching, or taking a warm shower. Avoid screens and bright lights at least an hour before bed.
- Limit caffeine and sugar: Cut off caffeine by midafternoon and be mindful of your sugar intake, which can interfere with falling and staying asleep.
- Avoid heavy late-night meals: Eating too close to bedtime can lead to indigestion, which disrupts sleep.
- Make your bedroom a sleep sanctuary: Keep your space dark, quiet, and cool. Use blackout curtains, a weighted blanket, a white noise machine, or a fan to soothe you and minimize distractions.
- Move your body during the day: Regular physical activity reduces stress and improves your sleep quality – but avoid intense workouts right before bed.
- Try mindfulness or meditation: Guided breathing exercises or meditation can help you manage racing thoughts and calm your nervous system before sleep.
Sleep Is a Pillar of Healing
At NEM Recovery, we understand how vital sleep is for rebuilding your health, mood, and energy. If alcohol has been your go-to tool for rest, it’s time to explore healthier ways to restore your body and mind.
As part of our holistic approach to recovery, we help our clients establish better sleep habits, regulate their mood, and manage cravings – without turning to substances. Reach out today to learn about our philosophy and our beautiful California location.
