At sleeping without alcohol Foundation, we personally test every product featured in our reviews and guides. This hands-on approach allows us to provide accurate, data-driven recommendations for mattresses, pillows, sheets, and other sleep essentials. Dr. Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the entire myriad of sleep disorders. Quitting drinking and not being able to sleep sucks… but now you have some strategies to help! Since inositol can contribute to episodes of low blood sugar, it might be wiser to try niacinamide first if you’re among the many alcoholics prone to hypoglycemia. Many alcoholics are deficient in B-vitamins, which can lead to various psychological disturbances including insomnia.

substance abuse

Alcohol depresses the body’s neurological system, making it easier to relax and fall asleep. While alcohol helps you fall asleep more easily, it will ultimately negatively affect sleep duration and quality.


It should not be used in place of the advice of your physician or other qualified healthcare provider. Whilealcohol usecan cause hidden insomnia, a more obvious form of insomnia can occur during alcohol withdrawal.


Drinking to fall asleep can cause or worsen some health issues over time. These include breathing issues like sleep apnea, which is linked to drinking. A person might think that having a drink before bed may help them sleep because alcohol helps them relax. However, alcohol is detrimental to getting a good night’s rest. Because of drinking’s negative impact on sleep cycles, a person does not sleep as well if they drink before bed.

Overall benefits of three weeks without alcohol

Once your has built up a physical dependence upon alcohol, called tolerance, and alcohol use stops, withdrawal symptoms will occur. Symptoms can range from mild to severe, and frequently include insomnia and other sleep disruptions. The information we provide while responding to comments is not intended to provide and does not constitute medical, legal, or other professional advice. The responses to comments on are designed to support, not replace, medical or psychiatric treatment.

stress and anxiety

The more consistent your sleep is, the better quality of sleep you will achieve. All of these behaviors are part of healthy sleep hygiene, which can act as a natural, healthy sleep aid, so you don’t need to turn to alcohol to feel sleepy. In general, it’s recommended you avoid alcohol three to four hours before bed.

How long before bed should you stop drinking caffeine?

This makes it difficult to stay asleep, but this may not be directly noticeable. Insomnia caused by alcohol can be hidden, creating symptoms of fatigue and sleepiness throughout the day without an obvious cause.

How can I fall asleep without alcohol?

  1. Find a Routine and Stick to It: Establish regular intervals of sleep every night to train your mind and body.
  2. Find a Way to Relax: Find something – anything – that puts you at ease.
  3. Wear Yourself Out (in a Good Way): Many recovering substance abusers agree – Keeping busy is key.

And in low doses, alcohol can even act as a stimulant within the first hour of drinking it, keeping you awake for longer. When it does make you feel sleepy, the sedating effect wears off and in the second half of the night, you can experience more nighttime awakenings and more light sleep. When people in America notice they’ve developed issues falling asleep, their first reaction is often to have a drink. 20% of adults in the United States will use some form of alcohol to help them fall asleep.