You quit drinking. You’re feeling clearer, healthier… but every night, sleep feels like a battle. If you’re months into sobriety and still tossing and turning, you’re not alone. In this article, we’ll break down why sleep problems can stick around long after alcohol withdrawal and how to get your nights (and peace of mind) back.
1. Why Alcohol Messes with Your Sleep (Even Before You Quit)
- Alcohol disrupts REM sleep (the most restorative phase).
- It may help you fall asleep faster, but it fragments your sleep cycle.
- Over time, your brain becomes dependent on alcohol to sleep.
“Even low to moderate alcohol use can significantly reduce REM sleep.” (Sleep Foundation)
2. What Happens to Sleep After You Quit Drinking
- Many people experience rebound insomnia in early withdrawal.
- Your brain is readjusting its neurotransmitters (GABA, glutamate).
- Sleep architecture slowly begins to heal, but it can take time.
A 2023 study in Alcohol Research: Current Reviews showed that some individuals report sleep disturbances up to 6 months after quitting alcohol.
3. Why Sleep Issues Persist for Some People
- PAWS (Post-Acute Withdrawal Syndrome) may be to blame.
- Your circadian rhythm might need time to recalibrate.
- Sleep anxiety and psychological stress can create a loop.
“Disrupted sleep may persist long after detoxification, especially in heavy drinkers.” (NIH)
4. The Types of Sleep Disorders Linked to Sobriety
- Insomnia (can’t fall or stay asleep)
- Hypersomnia (oversleeping due to exhaustion)
- Sleep apnea (can worsen with or without alcohol)
- Restless leg syndrome (sometimes worsens in withdrawal)
5. What You Can Do About It
- Stay consistent with a bedtime routine (even if it feels pointless at first).
- Avoid screens, caffeine, and heavy meals before bed.
- Try natural supplements like magnesium, L-theanine, or glycine (always consult your doctor).
- Consider CBT-I (Cognitive Behavioral Therapy for Insomnia)—backed by science.
- Exercise during the day, even a 20-minute walk, helps.
- Don’t obsess about sleep—focus on rest rather than perfect sleep.
6. When to Get Help: If your sleep issues…
- Last longer than 3 months,
- Causes daytime impairment (fatigue, depression, brain fog),
- Or trigger cravings or relapse thoughts…
…it’s time to speak with a sleep specialist or recovery coach. There is zero shame in needing extra help.
Healing takes time
Healing takes time, and sleep is no exception. Just like sobriety, your sleep journey is not linear. Be patient, stay curious, and don’t be afraid to ask for help. You made it this far—better sleep is part of the reward, and it’s on its way.
Read more: Does Alcohol Affect Sleep? And How Does Alcohol Affect Sleep
Sources:
- Sleep Foundation – https://www.sleepfoundation.org/
- Alcohol Research: Current Reviews – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10190151/
- National Institutes of Health (NIH) – https://www.ncbi.nlm.nih.gov/
