Many people rely on alcohol’s calming effect after a rough day. They believe that it might reduce their anxiety over what has taken place in their day and that it will help them get to sleep. If this pattern repeats on a daily basis, these people are likely to become dependent upon alcohol to fall asleep and, as such, are likely to become addicted to alcohol. Shaking this addiction and learning to sleep without alcohol can be difficult for them to achieve, as the idea of attempting to sleep without alcohol use can cause anxiety which, in turn, causes them to drink -perpetuating the cycle of alcohol abuse.

How to Sleep Without Alcohol

For the recovering alcoholic, sleeping properly can be one of the hardest things to accomplish. Their body has become addicted to the sedative effects of alcohol and turning the brain off is very difficult for them.

The early days of sobriety can be the worst, as sleeplessness is one of the most common side effects associated with alcohol withdrawal. Sleep onset is often cited as being harder to attain than a full night of sleep but, in either situation, these are real problems that need to be managed effectively to maintain sobriety.

Sleeping without relying on the consumption of alcohol is an achievable goal that is necessary since a sound night’s sleep has many restorative properties for the body and mind.

Establishing good sleeping habits is essential, beginning with regular intervals of sleep and sleep patterns. Ideally, you should wake up and go to bed at the same time each day. Stimulants, such as caffeine, should be avoided especially at night. Napping is discouraged as well.
As a means to alleviate anxiety, new methods of finding relaxation should be explored. This can include things like yoga, fishing, biking, meditating, massage, reading, or anything that produces a happy and sedated effect. Calm activities allow the brain to produce more serotonin. Serotonin is important in the brain as it helps with management of willpower and the delaying of gratification –meaning it can help curb the appeal of alcohol.
Recovering alcoholics report that during the initial steps of sobriety, keeping busy was one of the most successful ways to stay sober and get enough sleep. Their objectives were to have enough to do on a daily basis so that their mental focus and physical activity would wear them out –allowing for a full and restful night of sleep.
For some people, sleep without alcohol seems impossible. This could be due to a preexisting sleep disorder like insomnia that predates the alcohol abuse. In this case, it is suggested that they reach out to a medical provider to assess whether or not they have a condition and seek appropriate treatment from there.

Taking any other drugs that have a sedative effect should be avoided unless they are prescribed by an attending medical care provider. Doing so without medical supervision can trigger a new addiction to another substance.