If you have decided to quit alcohol, that’s not something small. You should be proud of yourself for taking such a huge step towards your health and well-being. But you might think, “Why am I suddenly struggling with sleep? Shouldn’t I be sleeping like a baby now that alcohol is out of my system?” It is a common question. But the truth is sleep can get worse before it gets better after quitting alcohol. 

 

If you are struggling with sleep disruption, know that insomnia is directly linked to detox. Many people experience waking up multiple times at night or feeling more tired than usual in the weeks and months following sobriety. This could be much worse for those quitting alcohol “cold turkey.” But it’s temporary. Over time, your body will adjust, and there are plenty of things you can do to ease the process.

Why Alcohol Messes with Sleep

Alcohol makes you feel sleepy, but it definitely doesn’t do you any favors when it comes to quality rest. Yes, it will knock you out faster when you consume alcohol. But it also messes with your natural sleep cycle, making you feel groggy and unrested the next day. 

 

When you drink alcohol, it disrupts your sleep cycle, particularly REM sleep. REM is the stage that’s essential for feeling completely rested and refreshed. When alcohol is in your system, you spend less time in this vital stage. Less REM means lower sleep quality. This explains why you wake up after feeling like you never really slept at all.

 

Alcohol also causes you to wake up multiple times during the night, snore louder, or stop breathing for short periods (which could be a sign of sleep apnea). When you quit drinking, your body is suddenly without the sedative it relied on for so long. It takes time for your sleep to readjust. 

What Happens When You Quit Drinking?

When you stop drinking, your body starts to calibrate, but it doesn’t happen overnight. After relying on alcohol to wind down, your body has to relearn how to fall asleep naturally. As a result, you might experience:

 

• Insomnia
• Restless sleep
• Early morning waking
• Vivid dreams or nightmares

 

This is all normal. Although it can be frustrating at times, these symptoms are temporary. Your body just needs some time to reset. 

Tips to Improve Sleep After Quitting Alcohol

Sleep disturbances are very uncomfortable. But there are ways to improve the quality of your sleep during this period. Your body will heal over time, and your sleep will gradually improve.

1. Set a Sleep Schedule and Stick to It

Your body needs routine, even if your brain says otherwise. Try going to bed and waking up at the same time every day, even on weekends. Your internal clock will gradually reset. You will find it easier to fall asleep and wake up feeling more refreshed.

2. Create a Pre-Sleep Wind-Down Routine

Create a relaxing bedtime routine that signals your brain that it is time to sleep. This could be reading, taking a warm bath, meditating, or doing some gentle stretches. Try to avoid screens. The blue light from your phone or TV can mess with your body’s melatonin production. Put your phone away at least 30 minutes before bed.

3. Move Your Body

Regular exercise is good for your sleep. It helps you burn off extra energy during the day so you can rest more easily at night. Aim for at least 30 minutes of activity most days. But try to keep your workouts earlier in the day. Exercising too close to bedtime makes you more alert.

4. Watch What You Eat and Drink

Caffeine is a sleep killer. But did you know it can stay in your system for up to 8 hours? That means your afternoon coffee could still buzz around your brain when trying to fall asleep. Also, avoid large meals or sugary snacks right before bed. If you are hungry, go for something light, like a banana or a handful of nuts. 

5. Try Natural Sleep Aids

There are some natural options to help you sleep better. Herbal teas like chamomile or valerian root can be calming, or you can try a melatonin supplement. But consult your doctor first, especially if you are on a recovery journey.

Wrapping Up: You Got This

Dealing with sleep disruption after quitting alcohol can feel like a battle. But it’s temporary. Your body is healing, adjusting, and learning how to sleep naturally again. You have already made the hard choice to quit drinking, and your sleep will catch up, too. It takes time to adjust, so give yourself some grace.