Can’t Sleep Without Alcohol? End Your Frustration With These Tips.

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“How will I ever fall asleep if I quit drinking?”

“I can’t sleep without alcohol” is one of the most common complaints of people who have recently stopped drinking. Whether it’s falling asleep or staying asleep that is giving you trouble, it can be frustrating and discouraging when you’re doing your best to stay sober.

We all know feeling rested is important for overall mental health – so what can you do to start getting the rest you need?

First things first – your attitude makes all the difference.

I’ve said it before and I’ll say it again: What you believe, you manifest. If you’re telling yourself all day, “I can’t sleep anymore because I quit drinking,” or “If only I could have a drink, then I’d fall asleep,” you’re setting yourself up for failure and there’s a good chance you’re going to have a hard time sleeping that night. Catch these thoughts! Notice them, and transform them into something healthier. “I’m going to try some new things to help me sleep, so I can get some great sleep tonight,” or “I’m so grateful for everything my body has done for me today, and it deserves a good night’s rest.” 

Alcohol doesn’t help you sleep

So many of us relied on alcohol to get the sleep we needed… or we thought we did, anyway. Reality is that we drank until we were too tired to stay awake, or until we passed out. However, according to the Sleep Foundation alcohol use even in small quantities negatively affects sleep by causing a marked decrease in sleep quality and an increase in sleep disturbances, leaving you feeling tired and unrested the next day. And it’s important to note that they consider high amounts of alcohol to be more than 2 drinks for men and more than 1 drink for women. (Um… does anyone drink less than that?) The truth is that most of us were drinking far more than that, and had ourselves convinced we needed the alcohol to help us sleep.

Change your habits to improve your sleep

Sleep hygiene is something most of us never practiced (or were even aware of.) Sleep hygiene is defined as “habits and practices that are conducive to sleeping well on a regular basis.” What does good sleep hygiene look like?

Go to bed and wake up at the same time each day. Creating a sleep routine helps your body know what to anticipate. You’ll find that you naturally become more tired and feel more ready for bed shortly before bedtime, if it’s the same time each night. Waking up at the same time – even if you’re still tired – will help you feel more tired at night, too.

Stop using caffeine – or at least cut back. Caffeine, even in small quantities, affects your body’s natural energy levels. Consider cutting caffeine out of your diet, but if that’s not possible, at least decrease your intake to no more than one or two cups of coffee, tea, or soda, and don’t consume caffeine after noon. 

Create a bedtime routine. Having a routine that you practice every night signals to your body that it’s time to start winding down. This looks different for everyone, but consider starting about half an hour before bed. Make a cup of herbal tea, light a candle in a relaxing scent, take care of your skin, teeth, and hair, read a book, write in your journal to clear your mind or make a gratitude list. Experiment with different things until you’ve created a routine that feels right for you, and make it a point to practice the routine every night, no matter what.

Turn your screens off earlier. Studies show that screen usage (cell phone, tablet, TV) negatively affects your ability to fall asleep and stay asleep. Consider turning off all screens at least one hour before bed time to give your brain a break from the excess stimulation. Try reading a book (an actual paper one, not your Kindle) instead.

Improve your sleeping environment. Make sure your bedroom is cool enough for sleep comfort. Invest in a new pillow or mattress. Make your bed every morning so that your bed is comfortable and inviting when it’s time to crawl into at the end of the day. Find a source of white noise (a fan or a white noise machine) or use ear plugs. 

Have an open mind and try new things

There are all kinds of different tools that can be used to help you fall asleep and stay asleep. Keep an open mind, and give them all a try – even if they sound a bit “weird” or you don’t feel like they’ll help. 

Sleep meditation: The app Insight Timer has many options for sleep meditation. In addition, there are dozens of options for guided sleep meditations on YouTube, Amazon, and Spotify. If one doesn’t work, don’t just write it off and give up. Try several. 

Sleep hypnosis: I’ve personally used recordings by Michael Sealey. You can find his sleep hypnosis recordings for free on YouTube, Amazon, and Spotify. Put in your headphones, close your eyes, and relax into it. 

Sleep stories: The Headspace app has a wide selection of sleep stories. Some are free, others are paid. My favorite sleep story, Rain Day Antiques, is available for free on YouTube here. I used a combination of sleep hypnosis recordings and Rain Day Antiques almost daily when I first stopped drinking. I still go back to them if I’m having trouble sleeping, which happens from time to time. 

See a doctor

If you’ve maintained healthy sleep hygiene for several weeks, and you’ve tried meditation, hypnosis, and sleep stories, and you’re still struggling to fall asleep or stay asleep, make an appointment with your doctor. They can help determine if there is an underlying issue that’s causing your sleep troubles, and offer further suggestions or prescribe medication to help you get the sleep you need to feel rested. 

What are your best tips for getting a good night’s sleep? Leave your thoughts in the comments!

Julie Miller
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