Why Insomnia Happens During Alcohol Withdrawal and How to Improve Sleep

You've closed the blackout curtains, turned on a relaxing sleep playlist, but you're still tossing and turning? Unfortunately, insomnia is a common experience for people going through alcohol withdrawal. Withdrawal can be physically and mentally taxing, and to make matters worse, you can't even get a good night's rest.

Now that you've stopped drinking, shouldn't your sleep improve? It's frustrating, but recovery takes time. Let's better understand why this happens and what strategies you can implement to improve insomnia during recovery.

Alcohol Withdrawal Insomnia: A Barrier to Much-Needed Rest

Alcohol withdrawal insomnia is a symptom that can occur after quitting alcohol, marked by difficulties sleeping. Sleep disturbances can occur during acute alcohol withdrawal or even for a prolonged period after quitting.

It's a common misconception that sleep improves immediately after quitting alcohol. Your body needs time to adjust to not having alcohol and repair normal sleep patterns after acute detox. According to the Substance Abuse and Mental Health Services Administration (SAMHSA), 25-72% of those with alcohol use disorder report trouble sleeping.

What Causes Alcohol Withdrawal Insomnia?

Withdrawal occurs when your body adjusts to not having a substance that you've developed a physical and neurological dependence on. This change requires significant physiological and neurological adjustments, which can cause symptoms such as insomnia.

Alcohol is a depressant, which means it slows down messaging in your brain. This explains the sedative or relaxing properties associated with alcohol that may help you fall asleep initially. Your body can become dependent on the depressant effects of alcohol to help you fall asleep, making it difficult to sleep without it at first.

Neurologically, alcohol stimulates your GABA receptors, which produce feelings of pleasure and relaxation. When you're in withdrawal, your GABA receptors are understimulated. This can cause feelings of restlessness and anxiety — making sleep difficult.

Other Symptoms That Worsen Insomnia

While adjusting to independence from alcohol can cause sleep disturbances, your sleep is affected by many factors. Alcohol withdrawal can include many symptoms that contribute to decreased sleep quality, including:

• Heart palpitations
• Headaches
• Anxiety
• Shakes and tremors
• Hyperthermia (overheating)
• GI disturbances
• Fever

Just as these symptoms can worsen insomnia during alcohol withdrawal, insomnia can exacerbate other symptoms. This can create a vicious cycle, but it won't last forever.

How Long Does It Take to Improve Insomnia After Quitting Drinking?

Everyone's experience with alcohol withdrawal can vary. Some people may never experience insomnia during withdrawal. For those who do, sleep disturbances may subside as other withdrawal symptoms decrease. Acute withdrawal typically lasts about 7-10 days.

After acute withdrawal, some people may experience post-acute withdrawal syndrome (PAWS). PAWS describes symptoms of prolonged withdrawal that can occur for months to years after quitting alcohol. For some, insomnia can continue after acute withdrawal — lasting months to years, especially if you experienced difficulties sleeping previously.

The Importance of Sleep During Recovery

Sleep is essential to the proper functioning of your body systems. Getting adequate rest helps optimize your cell and organ function to detox from alcohol effectively and efficiently. It also supports cell and tissue repair, which can be essential in preventing and minimizing long-term health consequences caused by alcohol.

Getting proper sleep after quitting alcohol can also help prevent relapses. Research shows that sleep deprivation decreases the sensitivity of dopamine receptors. This can make you more susceptible to participating in impulsive behaviors, increasing the risk of relapse.

Although insomnia is a common experience during alcohol withdrawal, sleep is essential to help you recover.

Tips on How to Get Sleep During Alcohol Withdrawal

Unfortunately, no magic pill or practice can get rid of insomnia completely. However, humans are habitual; we thrive off habit and routine. Implementing healthy sleep habits can help improve your sleep:

• Have a sleep schedule: Developing a consistent sleep schedule helps your body redevelop a normal sleeping pattern. In the beginning, you may end up lying in bed for a while, but if you keep at it, you can train your body to sleep again.
• Avoid caffeine and nicotine: Both are stimulants that can cause hyperactivity — decreasing your quality of sleep. You might be tempted to reach for coffee after a poor night's rest, but depending on caffeine for energy throughout the day can perpetuate the cycle of insomnia.
• Avoid naps: Daytime naps can be difficult to avoid, especially during the fatigue of withdrawal. However, taking lengthy naps during the day can increase the chance of difficulties sleeping at bedtime. Stick to power naps of no longer than 15 minutes.
• Exercise regularly: Movement is beneficial for your physical and mental health. While vigorous exercise may be difficult while your body heals during withdrawal, walks or light stretching can help you expend energy and promote the production of "feel-good" hormones.
• Develop a calming nighttime routine: Dimming the lights, listening to relaxing music, and winding down with a book can help your nervous system relax and set you up for a good night's rest. A nighttime routine helps your body recognize that it's time to sleep.
• Use medication/supplements: Supplements such as melatonin and magnesium are reported to support improved sleep. If your insomnia becomes severe and no other strategies are helping, your doctor may prescribe medication to help you get some much-needed rest.

These tactics may not work immediately, but they can help reestablish a normal sleep schedule and fight off insomnia.

Preventing Insomnia During Alcohol Withdrawal

If you're not already experiencing insomnia, there are some things you can do to prevent it. While there's no surefire method to prevent alcohol withdrawal insomnia, these methods can help minimize the risk:

• Don't wait: Alcohol withdrawal occurs when your body has developed an alcohol dependence. To minimize the risk of alcohol-related insomnia, address your relationship with alcohol before it becomes a bigger problem.
• Quit or cut back on alcohol: Since alcohol directly affects your sleep, quitting or cutting back limits disruptions.
• Reduce stimulants: Stimulants such as caffeine and nicotine may provide a short energy boost during the day, but they can increase hyperactivity in the brain that makes it difficult to sleep at night.
• Consider alcohol detox treatment: In severe cases of alcohol withdrawal, assisted treatment may be needed. Detox treatment can consist of medical supervision and medically assisted treatment, which can help keep you safe and reduce severe symptoms that may contribute to insomnia.
• Try supplements: Supplements such as melatonin, glycine, lavender, and magnesium can support better sleep. These may not automatically fix your sleep but can be helpful when used with other healthy habits.

Winding Down

Not being able to sleep when you want to can be excruciating. In fact, sleep deprivation is known to be used as a form of torture. For those experiencing alcohol withdrawal, insomnia can feel exactly like that.

Sleep is crucial during alcohol withdrawal, as your physical and neurological systems are repairing. Sticking to a sleep routine can be difficult in the beginning since you might end up tossing and turning. However, as your body adjusts to following a consistent sleep routine, your natural circadian rhythm will return.

Remember that recovery apps like Quitemate can provide additional support and resources to help you through this challenging time.