Table of ContentsView AllTable of ContentsAlcohol-Related Sleep ProblemsNon-Restorative SleepInsomniaTreatmentsCoping
Table of ContentsView All
View All
Table of Contents
Alcohol-Related Sleep Problems
Non-Restorative Sleep
Insomnia
Treatments
Coping
Many people withalcohol use disordersalso have sleep problems. If you drink to excess, even occasionally, you have probably experienced sleep problems.
Such problems can persist for some time even after you decide to quit drinking. In fact, difficulty sleeping is one of the most commonalcohol withdrawal symptomsand one that causes many to relapse.
This article discusses how alcohol affects sleep and the disruptions you might continue to experience after you quit drinking. It also explores why you might feel like you can’t sleep sober and what you can do to cope.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
Types of Alcohol-Related Sleep Problems
According to the Substance Abuse and Mental Health Services Administration (SAMHSA), 25% to 72% of people with alcohol use disorders report sleep troubles. The more prevalent, disruptive effects include:
Such effects lead people to feel that they did not get enough sleep. Daytime sleepiness, reduced concentration, irritability, and other symptoms can then result.
Studies have found that sleep problems can last for weeks, months, or even years after quitting drinking.In many cases, people recovering from alcohol use typically have more problems with sleep onset than with sleep maintenance
Many people who are recovering from alcohol use disorders had sleep problems that predated their alcohol dependence.
Unfortunately, recovery and abstinence are more challenging if you aren’t able to get enough good-quality sleep. Difficulty sleeping, particularly when a person feels that they can’t sleep sober, may increase the risk that they will relapse.
Alcohol Consumption and Sleep Disorders
People in alcohol recovery take a long time to fall asleep, have problems sleeping through the night, and feel that their sleep is not restorative.
Sleep problems are often viewed as one of the last things to improve among people in alcohol recovery. It is also a symptom that poses a significant risk for relapse.
In fact, 12-step recovery programs often refer to the factors that increase a person’srisk for relapseas HALT, standing for Hungry, Angry, Lonely, or Tired. Sleep disruptions may increase the risk that a person will feel tired, which might cause a person to reach for a drink if they feel like they can sleep sober.
People in recovery are often more likely to have problems with sleep onset than with sleep maintenance, which is why some might conclude that they can’t sleep sober.
Types of Insomnia
Insomnia is also common among people who have an alcohol use disorder, but the problem can persist or even begin during recovery. However, it is also important to note that many people experiencing insomnia during withdrawal and recovery also had insomnia before they became dependent on alcohol.
Treatment for Insomnia
The first treatment for insomnia in recovery is sobriety, and many patients will see improvement. For the specific treatment of insomnia, behavioral therapies are the preferred treatment (rather than medications), as they have been shown to be effective and they won’t interfere with sobriety.
Cognitive Behavioral Therapy for Insomnia (CBT-I)
The goal ofcognitive behavioral therapy for insomnia(CBT-I) is to change sleep habits as well as any misconceptions about sleep and insomnia that may perpetuate sleep difficulties.
CBT-I often entails regular, weekly meetings, during which your therapist will give you sleep assessments, work with you to alter problematic sleep behaviors, and ask you to complete a sleep diary at home.
Sleep Restriction
Medication
There are many medications used to treat insomnia, includingbenzodiazepineand nonbenzodiazepine medications. If you’re in recovery, your healthcare provider will need to weigh the risks and benefits of prescribing these medications for insomnia. There are also some relapse-prevention medications that can help promote sleep.
Complementary Therapy
Numerous complementary therapies have been used to treat insomnia in people in recovery, including:
Coping With Alcohol-Related Sleep Problems
Working on your sleep hygiene is another way to help prevent or reduce insomnia. These are changes you can make to your environment and routine to help promote sleep.
Press Play for Advice On Sleep HygieneThis episode ofThe Verywell Mind Podcast, featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Click below to listen now.
Press Play for Advice On Sleep Hygiene
This episode ofThe Verywell Mind Podcast, featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Click below to listen now.
A Word From Verywell
Alcohol can have a detrimental impact on sleep, but these problems can also persist once you decide to stop drinking. Finding ways to cope with insomnia and other sleep issues is important since poor sleep can be a risk factor for alcohol relapse.
Fortunately, there are treatments and coping techniques that can help you get better rest, which can help you feel better during alcohol recovery. If you are experiencing sleep problems, be sure to talk to your doctor about your options.
13 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Colrain IM, Nicholas CL, Baker FC.Alcohol and the sleeping brain.Handb Clin Neurol. 2014;125:415-431. doi:10.1016/B978-0-444-62619-6.00024-0Substance Abuse and Mental Health Services Administration.Treating Sleep Problems of People in Recovery from Substance Use Disorders.SAMHSA In Brief. 2014;8(2).Roehrs TA, Auciello J, Tseng J, Whiteside G.Current and potential pharmacological treatment options for insomnia in patients with alcohol use disorder in recovery.Neuropsychopharmacol Rep. 2020;40(3):211-223. doi:10.1002/npr2.12117Roehrs TA, Roth T.Sleep disturbance in substance use disorders.Psychiatr Clin North Am. 2015;38(4):793-803. doi:10.1016/j.psc.2015.07.008Koob GF, Colrain IM.Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework.Neuropsychopharmacology. 2020;45(1):141-165. doi:10.1038/s41386-019-0446-0Martindale SL, Hurley RA, Taber KH.Chronic alcohol use and sleep homeostasis: risk factors and neuroimaging of recovery. JNP. 2017;29(1):A6-5. doi:10.1176/appi.neuropsych.16110307Melemis SM.Relapse prevention and the five rules of recovery.Yale J Biol Med. 2015;88(3):325-332.Geiger-Brown JM, Rogers VE, Liu W, Ludeman EM, Downton KD, Diaz-Abad M.Cognitive behavioral therapy in persons with comorbid insomnia: A meta-analysis.Sleep Med Rev. 2015;23:54-67. doi:10.1016/j.smrv.2014.11.007Rossman J.Cognitive-behavioral therapy for insomnia: An effective and underutilized treatment for insomnia.American Journal of Lifestyle Medicine. 2019;13(6):544-547. doi:10.1177/1559827619867677Maurer LF, Schneider J, Miller CB, Espie CA, Kyle SD.The clinical effects of sleep restriction therapy for insomnia: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;58:101493. doi:10.1016/j.smrv.2021.101493Brower KJ.Assessment and treatment of insomnia in adult patients with alcohol use disorders.Alcohol. 2015;49(4):417-427. doi:10.1016/j.alcohol.2014.12.003National Sleep Foundation.What Temperature Should Your Bedroom Be?McNamara JP, Wang J, Holiday DB, et al.Sleep disturbances associated with cigarette smoking.Psychol Health Med.2014;19(4):410-419. doi:10.1080/13548506.2013.832782
13 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Colrain IM, Nicholas CL, Baker FC.Alcohol and the sleeping brain.Handb Clin Neurol. 2014;125:415-431. doi:10.1016/B978-0-444-62619-6.00024-0Substance Abuse and Mental Health Services Administration.Treating Sleep Problems of People in Recovery from Substance Use Disorders.SAMHSA In Brief. 2014;8(2).Roehrs TA, Auciello J, Tseng J, Whiteside G.Current and potential pharmacological treatment options for insomnia in patients with alcohol use disorder in recovery.Neuropsychopharmacol Rep. 2020;40(3):211-223. doi:10.1002/npr2.12117Roehrs TA, Roth T.Sleep disturbance in substance use disorders.Psychiatr Clin North Am. 2015;38(4):793-803. doi:10.1016/j.psc.2015.07.008Koob GF, Colrain IM.Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework.Neuropsychopharmacology. 2020;45(1):141-165. doi:10.1038/s41386-019-0446-0Martindale SL, Hurley RA, Taber KH.Chronic alcohol use and sleep homeostasis: risk factors and neuroimaging of recovery. JNP. 2017;29(1):A6-5. doi:10.1176/appi.neuropsych.16110307Melemis SM.Relapse prevention and the five rules of recovery.Yale J Biol Med. 2015;88(3):325-332.Geiger-Brown JM, Rogers VE, Liu W, Ludeman EM, Downton KD, Diaz-Abad M.Cognitive behavioral therapy in persons with comorbid insomnia: A meta-analysis.Sleep Med Rev. 2015;23:54-67. doi:10.1016/j.smrv.2014.11.007Rossman J.Cognitive-behavioral therapy for insomnia: An effective and underutilized treatment for insomnia.American Journal of Lifestyle Medicine. 2019;13(6):544-547. doi:10.1177/1559827619867677Maurer LF, Schneider J, Miller CB, Espie CA, Kyle SD.The clinical effects of sleep restriction therapy for insomnia: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;58:101493. doi:10.1016/j.smrv.2021.101493Brower KJ.Assessment and treatment of insomnia in adult patients with alcohol use disorders.Alcohol. 2015;49(4):417-427. doi:10.1016/j.alcohol.2014.12.003National Sleep Foundation.What Temperature Should Your Bedroom Be?McNamara JP, Wang J, Holiday DB, et al.Sleep disturbances associated with cigarette smoking.Psychol Health Med.2014;19(4):410-419. doi:10.1080/13548506.2013.832782
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Colrain IM, Nicholas CL, Baker FC.Alcohol and the sleeping brain.Handb Clin Neurol. 2014;125:415-431. doi:10.1016/B978-0-444-62619-6.00024-0Substance Abuse and Mental Health Services Administration.Treating Sleep Problems of People in Recovery from Substance Use Disorders.SAMHSA In Brief. 2014;8(2).Roehrs TA, Auciello J, Tseng J, Whiteside G.Current and potential pharmacological treatment options for insomnia in patients with alcohol use disorder in recovery.Neuropsychopharmacol Rep. 2020;40(3):211-223. doi:10.1002/npr2.12117Roehrs TA, Roth T.Sleep disturbance in substance use disorders.Psychiatr Clin North Am. 2015;38(4):793-803. doi:10.1016/j.psc.2015.07.008Koob GF, Colrain IM.Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework.Neuropsychopharmacology. 2020;45(1):141-165. doi:10.1038/s41386-019-0446-0Martindale SL, Hurley RA, Taber KH.Chronic alcohol use and sleep homeostasis: risk factors and neuroimaging of recovery. JNP. 2017;29(1):A6-5. doi:10.1176/appi.neuropsych.16110307Melemis SM.Relapse prevention and the five rules of recovery.Yale J Biol Med. 2015;88(3):325-332.Geiger-Brown JM, Rogers VE, Liu W, Ludeman EM, Downton KD, Diaz-Abad M.Cognitive behavioral therapy in persons with comorbid insomnia: A meta-analysis.Sleep Med Rev. 2015;23:54-67. doi:10.1016/j.smrv.2014.11.007Rossman J.Cognitive-behavioral therapy for insomnia: An effective and underutilized treatment for insomnia.American Journal of Lifestyle Medicine. 2019;13(6):544-547. doi:10.1177/1559827619867677Maurer LF, Schneider J, Miller CB, Espie CA, Kyle SD.The clinical effects of sleep restriction therapy for insomnia: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;58:101493. doi:10.1016/j.smrv.2021.101493Brower KJ.Assessment and treatment of insomnia in adult patients with alcohol use disorders.Alcohol. 2015;49(4):417-427. doi:10.1016/j.alcohol.2014.12.003National Sleep Foundation.What Temperature Should Your Bedroom Be?McNamara JP, Wang J, Holiday DB, et al.Sleep disturbances associated with cigarette smoking.Psychol Health Med.2014;19(4):410-419. doi:10.1080/13548506.2013.832782
Colrain IM, Nicholas CL, Baker FC.Alcohol and the sleeping brain.Handb Clin Neurol. 2014;125:415-431. doi:10.1016/B978-0-444-62619-6.00024-0
Substance Abuse and Mental Health Services Administration.Treating Sleep Problems of People in Recovery from Substance Use Disorders.SAMHSA In Brief. 2014;8(2).
Roehrs TA, Auciello J, Tseng J, Whiteside G.Current and potential pharmacological treatment options for insomnia in patients with alcohol use disorder in recovery.Neuropsychopharmacol Rep. 2020;40(3):211-223. doi:10.1002/npr2.12117
Roehrs TA, Roth T.Sleep disturbance in substance use disorders.Psychiatr Clin North Am. 2015;38(4):793-803. doi:10.1016/j.psc.2015.07.008
Koob GF, Colrain IM.Alcohol use disorder and sleep disturbances: a feed-forward allostatic framework.Neuropsychopharmacology. 2020;45(1):141-165. doi:10.1038/s41386-019-0446-0
Martindale SL, Hurley RA, Taber KH.Chronic alcohol use and sleep homeostasis: risk factors and neuroimaging of recovery. JNP. 2017;29(1):A6-5. doi:10.1176/appi.neuropsych.16110307
Melemis SM.Relapse prevention and the five rules of recovery.Yale J Biol Med. 2015;88(3):325-332.
Geiger-Brown JM, Rogers VE, Liu W, Ludeman EM, Downton KD, Diaz-Abad M.Cognitive behavioral therapy in persons with comorbid insomnia: A meta-analysis.Sleep Med Rev. 2015;23:54-67. doi:10.1016/j.smrv.2014.11.007
Rossman J.Cognitive-behavioral therapy for insomnia: An effective and underutilized treatment for insomnia.American Journal of Lifestyle Medicine. 2019;13(6):544-547. doi:10.1177/1559827619867677
Maurer LF, Schneider J, Miller CB, Espie CA, Kyle SD.The clinical effects of sleep restriction therapy for insomnia: A meta-analysis of randomised controlled trials.Sleep Med Rev. 2021;58:101493. doi:10.1016/j.smrv.2021.101493
Brower KJ.Assessment and treatment of insomnia in adult patients with alcohol use disorders.Alcohol. 2015;49(4):417-427. doi:10.1016/j.alcohol.2014.12.003
National Sleep Foundation.What Temperature Should Your Bedroom Be?
McNamara JP, Wang J, Holiday DB, et al.Sleep disturbances associated with cigarette smoking.Psychol Health Med.2014;19(4):410-419. doi:10.1080/13548506.2013.832782
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