Sober And Can’t Sleep? Here’s Why (and what to do)
Sober and can’t sleep? You’re not alone. While many people sleep like babies in early sobriety, others take months of insomnia to find a consistent sleep pattern. It can be frustrating. Especially if you’ve used alcohol to get to sleep in the past AND if feeling exhausted is a trigger to drink.
The good news is there is a LOT you can do to get to sleep. But first, let’s look at why our sleep is so disrupted in early sobriety…
Why does it sometimes feel impossible to get to sleep when you’re sober?
If your body has built up a physical dependence on alcohol, when you quit drinking, withdrawal symptoms take over. They range from mild to severe and often include insomnia or disrupted sleep patterns. Not getting quality sleep is often the biggest challenge for people when they quit drinking. Being overly tired, emotional, and exhausted is also a trigger to drink alcohol – which doubles the battle. People who are middle-aged also encounter more sleep disruption during all stages of withdrawal than other age groups leaving us feeling extra restless and exhausted.
According to the Substance Abuse and Mental Health Services Administration, 25% to 75% of people with alcohol use disorders report sleep problems. If you used to self-medicate to get to sleep when you were drinking, it’s likely the insomnia will still be there when you get sober.
For most people, insomnia in early sobriety passes within a month or two. If you’re still struggling, here are ways to get your sleep back on track so you can enjoy sober living (and not drag yourself through the day)…
How to improve your sleep in early sobriety
Yoga or mindfulness meditation
Aromatherapy – lavender, bergamot, and jasmine promote sleep
Progressive muscle relaxation
Regular physical exercise
Healthy diet – less caffeine and processed foods. Eat grains, lean proteins, vegetables, fruits, and drink lots of water
Sleep hygiene (see below!)
Turn off electronics at least one hour before bedtime
Let’s take a closer look at improving our sleep hygiene
Here are some changes you can make to your environment and routine to help promote sleep if you’re struggling in early sobriety.
Morning routine. Getting 10-15 minutes of natural sunlight (without sunglasses) first thing in the morning boosts our cortisol levels. Ideally, cortisol should be high in the morning as it acts as a seesaw with melatonin. If cortisol is high in the morning then melatonin will be low in the morning and then they naturally start to swap - with cortisol lowering and melatonin increasing as the day goes on. If we don't get our first natural sunlight until the afternoon then we risk increasing our cortisol levels late in the day which means it takes much longer for melatonin to kick in.
Develop a relaxing bedtime routine – and stick to it. Whether you meditate, write in a journal, or wind down with a warm bath, doing something calming before sleep time will help set the tone for a decent sleep.
Keep your room cool, dark, and comfortable. Keep television, mobile phones, computers, or e-readers out of your bedroom. The blue light from electronic devices can suppress the body's sleep-inducing hormone melatonin and interfere with your internal body clock.
Keep up a regular sleep schedule. Wake up at the same time each day and go to bed at the same time each night. Stick to it! This will allow your body to get used to a certain bedtime and then be ready to fall asleep at that time.
Avoid napping. Naps make it more difficult to fall asleep again at night.
Avoid stimulants at night. Stimulants that disrupt sleep include caffeine (coffee, tea, soft drinks, chocolate) and nicotine.
Supplements. Iron, magnesium, Vitamin D, melatonin, B Vitamins, chamomile, calcium, potassium, Vitamin E, and Valerian root will all help aid your sleep.
Here’s a simple hack to try today: One less coffee and an extra hour of exercise will have a big impact on your sleep tonight.
The good news is for most people sleep will settle down after a month or two. Hang in there!
Xx Sarah
P.S. If this resonates with you and you’d like support and more information, you can read about Grey Area Drinking HERE. My next Alcohol Free Challenge is also coming in July, join the Waitlist to be the first to know when the doors open! And if you haven’t already, come and join my online community of wonderful, supportive women over at The Women’s Wellbeing Collective.
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