How to Sleep When Quitting Drinking

It’s no secret that quitting drinking can be a challenge. One of the biggest hurdles many people face is getting quality sleep. Alcohol has a sedative effect, so when you quit drinking, it’s common to experience insomnia or poor sleep quality as your brain and body adjust. So, how can you improve your sleep hygiene while in recovery? Here are some tips:

Create a Sleep-Friendly Environment

The first step to better sleep is creating an environment that promotes restfulness. Ensure that your bedroom is quiet and cool enough for comfortable sleeping. Also, make sure the room is dark – blackout curtains or eye masks can help with this.

Reduce Screen Time

Electronic devices emit blue light which stimulates our brains by suppressing melatonin production – the hormone responsible for regulating our wake-sleep cycle. It isn’t easy leaving technology behind since many jobs require constant online presence but taking breaks from screen time before bed can go a long way in improving your chances of drifting off into peaceful slumber.

Establish a Consistent Sleep-Wake Schedule

Your body thrives on routine! Try going to bed and waking up at around the same time every day.

Avoid Sleeping During The Day

If you’re struggling with insomnia at night; avoid napping during daytime hours as well – even if tempted after experiencing fatigue throughout the day.

Practice Relaxation Techniques Before Bedtime

Relaxing activities like reading or taking hot showers before bedtime can help ease feelings of anxiety associated with early stages of alcohol withdrawal; ultimately promoting better sleeping habits.


Finding stillness amidst racing thoughts may seem impossible post-rehabilitation but meditation could be just what one needs- whether it’s through guided audio sessions or apps like Headspace which offers various degrees catering towards individual requirements.

In conclusion, quitting drinking can be a difficult and challenging process; one that demands patience and perseverance. It’s crucial to understand that quality sleep is vital for strong mental health in the course of early recovery. The tips above are an excellent starting point when it comes to getting better quality sleep during this time. Remember, your body will need some time adjusting after being exposed to alcohol for such a long period so don’t be too hard on yourself if you have trouble sleeping at first!