Alcohol withdrawal can result in various side effects, including insomnia. However, there are effective methods to help you achieve restful sleep while undergoing detoxification.
Deciding to stop drinking is a commendable health choice, but it can lead to temporary symptoms during detox, such as insomnia—the difficulty in falling or staying asleep. Although alcohol withdrawal-related insomnia can be challenging, numerous strategies can help you overcome it and enjoy a good night’s rest.
Why Does Alcohol Withdrawal Lead to Insomnia?
Alcohol excessively stimulates GABA receptors in the brain, which promote relaxation and create a sense of ease, making alcohol consumption enjoyable. During withdrawal, these GABA receptors become under-stimulated. While their over-stimulation by alcohol induces relaxation, under-stimulation leads to the opposite effect. This hyperactivity in the brain makes it difficult to sleep, resulting in temporary insomnia during detox.
How to Combat Alcohol-Induced Insomnia and Improve Sleep
If you’re struggling with insomnia, your primary goal is to regain a healthy sleep pattern. Although insomnia during alcohol withdrawal is a common challenge, there are several measures you can take to help yourself sleep better during this period.
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Establish a Consistent Sleep Routine
Your body operates on a natural clock known as the circadian rhythm. By going to bed and waking up at the same time each day, your body can adjust to this routine more effectively. Maintaining a regular sleep schedule primes your body to feel sleepy at the designated bedtime, making it easier to fall asleep consistently. Initiating a regular sleep routine at least a week before starting detox can significantly alleviate withdrawal-related insomnia.
Avoid Stimulants Like Caffeine and Nicotine
Caffeine and nicotine are stimulants that can exacerbate the heightened stimulation experienced during alcohol withdrawal. Consuming these substances, especially close to bedtime, can worsen insomnia. Given that withdrawal already causes your body to be hyperactive, it’s best to eliminate caffeine and nicotine until you have completed detoxification from alcohol.
Minimize Daytime Napping
When battling insomnia, the temptation to nap during the day can be strong. However, napping can interfere with your ability to fall asleep at night. To enhance nighttime sleep, avoid napping during the day or keep naps brief if you must take one.
Engage in Regular Physical Activity
Regular exercise can improve your sleep quality at night. While the exact mechanisms are not fully understood, engaging in about 30 minutes of moderate exercise can make you feel more prepared for sleep. Some individuals find exercising before bedtime promotes better sleep, while others prefer morning workouts. Determine which timing works best for you to enhance your nighttime rest.
Utilize Medication-Assisted Treatment
Medications can be beneficial in managing alcohol withdrawal insomnia. There are two primary ways medications assist:
- Promoting Relaxation: Medications that help you feel more relaxed can make it easier to fall asleep.
- Counteracting Withdrawal Effects: During medical detox, medications can mitigate the underlying causes of insomnia by reducing withdrawal symptoms.
How Long Until Sleep Improves After Quitting Alcohol?
Insomnia typically begins within one to two nights after stopping drinking and continues throughout most of the withdrawal period. The duration varies among individuals but generally lasts about one week to ten days. Once withdrawal symptoms subside, insomnia usually resolves. Persistent insomnia beyond the detox phase is more likely due to psychological factors rather than physical ones.
Safe and Comfortable Detox at The Recovery Village Salem
Detoxing from alcohol can be perilous, with symptoms that may be more severe than insomnia, including the risk of fatal complications. Medical supervision during alcohol detox is crucial for a safe and comfortable experience. At The Recovery Village Salem, we specialize in helping individuals medically detox from alcohol, minimizing the dangers and discomfort associated with withdrawal. Contact one of our Recovery Advocates today to discover how we can support you in achieving lasting recovery from alcohol addiction.
