Alcohol withdrawal can be extremely challenging. After quitting drinking, a person with mild withdrawal symptoms can include headaches and nausea. More serious effects include seizures and hallucinations. One of the more common and most difficult symptoms and one that causes many alcoholics to relapse is insomnia. Insomnia is characterized by poor sleep quality, prolonged wakefulness, and difficulty falling asleep.
The Link Between Alcoholism and Insomnia
According to one study, 58 percent of alcoholic men experienced insomnia during their first six days of alcohol withdrawal. There is a strong link between alcoholism and insomnia, for several reasons.
First, most alcoholics have sleep problems that originate before their alcohol dependency. More than half of alcoholics report having insomnia issues that predate their drinking, compared to 15 percent of the general adult population.
Sleep problems can also occur with other types of substance dependency, including opiates, amphetamines, and cocaine.
Additionally, many heavy drinkers use alcohol to help them sleep, even though the opposite is true. Alcohol disrupts deep sleep, increases the time it takes to fall asleep, and disrupts total sleep time. What’s more, the negative effects of alcohol on sleep can last even after quitting drinking, so relapse during this time can be especially tempting.
Symptoms of Alcohol Withdrawal Insomnia
Withdrawal symptoms, including insomnia, will usually set in within eight hours of the last drink, peaking within 24 – 72 hours. Unfortunately, insomnia after quitting drinking can last several weeks or even months, so it’s especially important to address the issue head-on.
Symptoms of alcohol withdrawal insomnia are usually obvious and include:
- Not being able to fall asleep at night
- Frequent night wakings
- Restlessness
- Feeling constantly tired and waking up still feeling exhausted
- Nightmares
Lack of sleep from insomnia and alcohol withdrawal can exacerbate other symptoms too, so it’s very important to get to the root of the problem. As the body gets used to life without a substance, users frequently experience mood disorders, such as anxiety and depression, that can make it difficult to sleep.
Strategies for Managing Insomnia During Withdrawal
Navigating the journey of alcohol withdrawal often brings a host of challenging symptoms, one of the most common and distressing being insomnia. Lack of sleep not only affects your physical health but also your mental well-being, making the recovery process more difficult. Here are several strategies to help manage insomnia during this period:
1. Establish a Sleep-Conducive Environment
Creating a space that encourages sleep is critical. Make sure your bedroom is dark, quiet, and cool. Invest in comfortable bedding and consider using blackout curtains, earplugs, or white noise machines to block out disruptions. Keep your bedroom exclusively for sleep and intimacy, avoiding work or screen time while in bed.
2. Develop a Consistent Sleep Routine
Your body thrives on routine. Try to go to bed and wake up at the same time every day, even on weekends. Establishing a predictable sleep schedule helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
3. Mindfulness and Relaxation Techniques
Stress and anxiety are common triggers of insomnia, particularly during withdrawal. Engaging in mindfulness and relaxation techniques such as meditation, deep breathing exercises, or progressive muscle relaxation can help calm your mind and prepare your body for sleep. Practices like these reduce stress and improve sleep quality by focusing your attention on the present and decreasing the flow of overwhelming thoughts.
4. Nutrition and Exercise
Diet and physical activity play significant roles in how well you sleep. Avoid caffeine, nicotine, and heavy meals close to bedtime, as they can disrupt sleep. Incorporating regular physical activity into your day can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it can energize you, making it harder to fall asleep.
5. Consider Professional Help
If insomnia persists, it may be beneficial to consult a healthcare provider. They can offer guidance and potentially prescribe treatments that align with your recovery process. Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective treatment for insomnia that can be tailored to individuals in recovery from alcohol dependency. Medications may also be considered, but they should be used cautiously and under strict medical supervision due to the risk of dependency and interactions with withdrawal symptoms.
If you or a cherished one are bearing from the effects of substance addiction, Call United Recovery Project, a full-service inpatient drug treatment center in South Florida. To converse to one of our caring representatives today. We recognize your discomfort and want to assist!
