While alcohol withdrawal can lead to side effects like insomnia, there are several things you can do to get a restful night’s sleep during detox.
Stopping alcohol is a smart health decision but can cause short-term symptoms during detox. One of these symptoms is insomnia, difficulty getting to sleep or staying asleep. While alcohol withdrawal insomnia can be disruptive, you can do many things to offset it and get a full night’s sleep.
Why Does Alcohol Withdrawal Cause Insomnia?
Alcohol over-stimulates GABA receptors in the brain. The receptor causes relaxation when stimulated, making alcohol create the feeling of enhanced relaxation that makes it enjoyable. During withdrawal, GABA receptors are under-stimulated. While over-stimulation of these receptors causes relaxation, under-stimulation causes the opposite effect. The resulting hyperactivity makes sleeping difficult, creating temporary insomnia during detox.
How To Stop Alcohol Insomnia and Get Some Sleep
If you have insomnia, all you want is to sleep well again. While alcohol withdrawal causes an unavoidable increase in insomnia, the good news is that you can do many things to help yourself get to sleep during withdrawal.
Set a Regular Sleep Schedule
Your body has a natural clock called the circadian rhythm. If you go to bed at the same time each night and wake up at the same time daily, your body will quickly adjust to this cycle. This will make your body primed to go to sleep at the same time each night, helping you fall asleep more predictably. Setting a regular sleep schedule helps most with alcohol withdrawal insomnia if started at least a week before beginning detox.
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Avoid Caffeine and Nicotine
Caffeine and nicotine are stimulants and increase the stimulation you experience during alcohol withdrawal. Using either substance can contribute to insomnia, especially when you use it closer to bedtime. Because your body is already hyperactive from withdrawal, it is best to avoid caffeine and nicotine altogether until you finish detoxing from alcohol.
Limit Daytime Naps
When you’re tired from insomnia, you may want to nap more. However, napping makes it harder for you to fall asleep at night. You should avoid napping during the day to sleep better at night and make your naps short if you do take one.
Exercise Regularly
Regular exercise helps you sleep better at night. The exact reason exercise promotes sleep is not fully understood; however, 30 minutes of moderate activity will help you feel more ready for sleep. Some people find that exercise before bed helps promote sleep, while others find it more effective to exercise in the morning. You will ultimately have to figure out which time of day best promotes sleep at night.
Medication-Assisted Treatment
Medication can help you sleep better if you struggle with alcohol withdrawal insomnia. There are two ways that medicines can help. Firstly, you can take medications that make you feel more relaxed and ready for sleep. Secondly, during medical detox, you can take medicines that counter the effects of alcohol withdrawal. This promotes sleep by reducing the underlying cause of your insomnia.
How Long Does It Take for Sleep To Improve After Stopping Drinking?
After you stop drinking, insomnia will typically set in within a night or two. Insomnia will continue most of the time you have withdrawal symptoms. This duration differs based on the individual; however, it generally lasts about a week to 10 days. Once withdrawal symptoms are gone, insomnia will typically resolve. Any insomnia that lasts longer than detox is more likely to have a psychological cause than a physical cause.
Safe, Comfortable Detox at The Recovery Village at Palmer Lake
Detoxing from alcohol is dangerous, with many symptoms that can be more unpleasant than just insomnia. Alcohol withdrawal can even be fatal in some cases. Alcohol detox under medical supervision is vital for safely and comfortably detoxing from alcohol. At The Recovery Village at Palmer Lake, we have experience helping people medically detox while avoiding the dangers and discomfort of withdrawing. Contact a Recovery Advocate today to learn how we can help you achieve lasting recovery from alcohol addiction.
