How to Achieve Restful Sleep after Stopping Drinking

Alcohol is often thought of as a “nightcap” that can help you fall asleep, but in reality, it disrupts your sleep patterns and leads to dependence. When you stop drinking, it may take some time for your body to adjust to this change and allow you to get the restful sleep you need. In this blog post, we will explore the best ways to sleep when you stop drinking.

Reasons why alcohol makes it difficult to sleep

Before we dive into how to improve your sleeping habits after giving up alcohol, let’s first understand why alcohol makes it difficult for us to fall asleep:

1. Disrupting REM Sleep

Alcohol consumption decreases Rapid Eye Movement (REM) sleep – a crucial component of our nightly slumber cycle – leading us towards light or shallow stages of non-REM (NREM) sleep.

2. Night-Time Urination

Consuming large amounts of alcohol before bed increases urine production which causes frequent urinations throughout the night.

3. Negative effects on Melatonin levels

Melatonin is a hormone that regulates our internal clock telling our brain when it’s time for bed; Alcohol consumption inhibits melatonin production making harder falling asleep than usual

Now that we have covered why getting a good night’s rest after quitting heavy drinking might not be easy let’s focus on tips and tricks one could follow:

Tips on Sleeping Better Without Alcohol

Establish A Regular Bedtime Routine:

Our bodies are designed with an internal clock known as circadian rhythms regulating essential bodily functions such as digestion or metabolism.
It works by aligning itself with external environmental factors like daylight hours.

By going at bedtime at the same hour every day helps regulate our internal clock, and a regular sleep schedule can help us fall asleep faster than usual.

Create A Sleep-Friendly Environment:

Having the right setup in your bedroom is key to getting a restful night’s sleep. This includes things like:

  • Your bed should be comfortable
  • A dark environment
  • Cool temperature range between 60-67°F (15-19°C) degree

Exercise Regularly:

Exercise promotes better health and quality of life but it also provides benefits when it comes to sleeping by reducing stress levels that make it difficult for individuals to fall asleep.

Try engaging yourself in any physical activity you enjoy doing like running, weight lifting or even yoga.


Getting enough quality sleep every day has many benefits: improved mental function, reduced obesity risks, lower rates of chronic disease such as diabetes or heart-related illness.
By quitting heavy drinking habits and following these tips regularly can potentially improve your sleeping pattern significantly. It takes time to train your body into good habits – have patience with yourself during this adjustment period!