3 Weeks Without Alcohol: The Key to More Energy, Better Sleep and Radiant Skin

What is consistent from one person to the next, is the science of how alcohol diminishes sleep quality —regardless if you struggle to fall asleep or not after drinking it. The truth is, alcohol isn’t the sleep aid many of us think it is. While it’s true that a few whiskeys may have you dozing off more quickly, in the first stages of sleep, your nightcap wreaks havoc in your body like a couple of burglars on the loose.

This doesn’t take into account any post-drink foods or tipsy purchases that you might not make otherwise. These are real and meaningful funds that can be stashed away in savings or used to buy something that will last longer than a few drinks. Make sure to drink a lot of water when abstaining from alcohol and you will start to feel the benefits of better hydration within the first day.

When should I stop drinking alcohol before bed?

Unfortunately, recovery and abstinence are more challenging if you aren’t able to get enough good-quality sleep. Difficulty sleeping, particularly when a person feels that they can’t sleep sober, may increase the risk that they will relapse. This article discusses how alcohol affects sleep and the disruptions you might continue to experience after you quit drinking. It also explores why you might feel like you can’t sleep sober and what you can do to cope.

When it does make you feel sleepy, the sedating effect wears off and in the second half of the night, you can experience more nighttime awakenings and more light sleep. Again, REM is our slow-wave, deeply restorative, and emotionally supportive stage . Walker refers to REM as “overnight therapy” and “emotional first-aid” because of its powerful influence on emotional reactivity, anxiety, fear, and mood. Meaning that drinking alcohol as a sleep aid is more likely to leave you irritable, anxious, and struggling to concentrate the next day. For some, preparing for sleep can be a bit like practicing a ritual. Over time, we know what keeps us up at night, and we also know what helps us sleep.

Limit Yourself to One or Two Alcoholic Drinks

However, since the effects of alcohol are different from person to person, even small amounts of alcohol can reduce sleep quality for some people. During apnea-related breathing episodes – which can occur throughout the night – the sleeper may make choking noises. People with sleep apnea are also prone to loud, disruptive snoring. Some studies suggest that alcohol contributes to sleep apnea because it causes the throat muscles to relax, which in turn creates more resistance during breathing. This can exacerbate OSA symptoms and lead to disruptive breathing episodes, as well as heavier snoring. Additionally, consuming just one serving of alcohol before bed can lead to symptoms of OSA and heavy snoring, even for people who have not been diagnosed with sleep apnea.

As you progress, you can add a half hour or so to your sleep time. You are essentially retraining your brain to expect to sleep when in your bed. If you cannot recover can’t sleep without alcohol mentally and physically, it will be hard to stay sober long-term. That’s why it is important to implement actions that promote sleep quality, like the ones below.

Best nonalcoholic drinks and spirits

Serotonin, the brain’s pleasure chemical necessary for confidence and sleep. There are plenty of distractions to be had in the home including music, TV, or a good book. Often the urge to drink stems from boredom and if the mind and senses are otherwise occupied, the thirst for that peaty Scotch can be postponed. The oral fixation of sipping a liquid can be an issue for frequent drinkers. Substituting that with a sparkling water, which mimics the bubbles of beer, or tea can be very effective.

And here, you feel like you can not sleep unless you are in a drunken stupor. Melissa McCarthy is the Vice President of Business Development at Amatus Health. With a decade of experience in the behavioral healthcare and addiction treatment industry, McCarthy is passionate about recovery. She has her finger on the pulse of marketing trends, with the end goal of helping businesses grow so they can serve more people in need. While drinking a actually had more than average REM and DEEP sleep and less than average light sleep.

They’re also a big hit with police, who are busy dealing with drunk mayhem outside of regular bars, while the kava bar attendees enjoy relaxed conversation. For people that quit drinking and can’t sleep… I’m SUPER PUMPED to tell you about Sleep Supportbecause it’s an easy and affordable way to consume many of my favorite sleep-inducing nutrients. It’s generally a good idea to limit the quantity and frequency of drinking altogether, especially in the evenings before bedtime to ensure a good night’s rest. To that end, here are a few alternatives to reaching for the bottle when you’re trying to relax. Naps decrease your overall amount of sleep debt, making it more difficult to fall asleep again at night at the proper time.