Alcohol and Sleep: How Drinking Affects Your Rest
You know that alcohol can be harmful to your physical health and your psychological well-being. But at least it can help you get a good night’s sleep, right? It may surprise you to learn that the relationship between alcohol and sleep isn’t nearly as beneficial as many people believe.
How Does Alcohol Affect Your Sleep?
Alcohol is a depressant that, over time, can cause fatigue and loss of consciousness. When discussing alcohol and sleep, being unconscious isn’t the same as getting quality sleep.
Several studies on alcohol and sleep have found that drinking can have a direct negative impact on both the amount and quality of a person’s sleep
For example, a November 2015 study in the Korean Journal of Family Medicine reported that men who consume alcohol are more likely than non-drinkers to experience:
- Poor sleep quality
- Trouble staying asleep
- Shorter duration of sleep
- Disrupted sleep due to snoring
KJFM researchers found that alcohol is less likely to affect women’s sleep duration but more likely to disrupt its restorative functions. As a result, women may sleep better than men but still feel the effects of poor sleep during the day.
According to the Handbook of Clinical Neurology, the effects of alcohol use before bed can include:
- Alcohol can delay the onset of rapid eye movement (REM) sleep. It can also reduce the overall amount of REM sleep that a person gets, especially in the first half of the night:
- REM sleep, which should account for about one-fourth of the time a person is asleep, has been linked with an array of benefits, including better mental health and a stronger immune system.
- During the second half of the night, people who drink alcohol before bed are more likely to wake up or spend more time at the N1 sleep stage.
- Characterized by very light sleep, the N1 stage should ideally only take up about 5% of your time asleep.
Alcohol-related sleep disruptions can lead to a “downward spiral,” as described in the Handbook of Clinical Neurology. A person self-medicates exhaustion with caffeine, then uses alcohol at night to offset it and attempt to sleep.
Can Any Particular Type of Alcohol Help Your Sleep?
Contrary to what you may have heard or read, there is no type of alcohol that can actually help you sleep better.
Yes, alcohol can help you fall asleep quicker – but the drug may cause you to wake up several times during the night and prevent you from getting an adequate amount of the quality, deep sleep that can be essential to your continued health.
If you’ve had difficulty getting a good night’s sleep, the National Sleep Foundation suggests:
- Keeping your bedroom cool, dark, and quiet
- Avoiding alcohol, nicotine, and caffeine
- Not eating for at least two to three hours before going to bed
- Establishing a sleep schedule that includes going to bed and getting up at the same time every day (yes, even on weekends and holidays)
- Exercising on a regular basis throughout the week
What if I Can’t Fall Asleep Without Alcohol?
If you can’t fall asleep without alcohol, it’s time to talk to a professional.
Insomnia can be symptomatic of a medical problem or a mental health concern. It may also be a sign that you have developed alcohol use disorder, which is the clinical term for alcoholism.
The first step is to schedule a thorough evaluation with your primary physician or a qualified healthcare provider. Once the issue is identified, you can explore treatment options and choose the best path forward.
If your evaluation reveals that you have become addicted to alcohol, your options may include:
- Detoxification: This is a short-term program to help you get through alcohol withdrawal safely and with minimal discomfort. In severe cases, alcohol withdrawal can include life-threatening symptoms, which underscores the value of detox.
- Inpatient rehab: At this level, you can participate in full days of treatment and benefit from 24/7 support. While you’re in an inpatient program, your care will likely include a variety of therapies and support services, as well as nutritious meals and therapeutic leisure activities.
- Outpatient programming: After you have completed inpatient rehab, outpatient care can be an ideal source of continuing support, which can help you establish a stronger foothold in early recovery.
- Medication to ease withdrawal symptoms and minimized alcohol cravings
- Individual, group, and family therapy sessions
- Cognitive behavioral therapy (CBT)
- Acceptance and commitment therapy (ACT)
- Dialectical behavior therapy (DBT)
If your alcohol abuse and addiction are related to untreated trauma, services such as eye movement desensitization and reprocessing (EMDR) therapy may be vital components of your treatment plan.
There is no standard course of treatment for alcohol addiction that works for everyone. This is why it can be so important to find a provider that will closely review your history and thoroughly assess your needs, then develop a customized plan just for you.
Personalized care can be particularly important if you also have anxiety, depression, or another co-occurring mental health concern. In such a case, dual diagnosis programming – which incorporates care for your struggles with both addiction and mental illness – can best prepare you for long-term success.
Contact Sanctuary Treatment Center to Treat Alcohol Dependency
If you’ve been unable to quit drinking on your own, Sanctuary Treatment Center is here to help.
At our alcohol rehab in Los Angeles, California, you can receive a full continuum of personalized care. Work with skilled professionals to end alcohol use and build a healthier, hopeful life in recovery. When you’re ready to get started, the Sanctuary team is here for you. To learn more or to schedule a free assessment, please visit our Contact page or call us today.
