Getting sober is an incredibly difficult step that speaks volumes about the strength of your character. It is a step in the direction that will lead you to rejuvenate your mind and body, allowing yourself to heal mentally and physically.
Alcohol can be a particularly challenging substance to move away from, considering its normalcy in society. Drinking can be seen as a social or individual activity without much societal judgment being passed. However, if you do feel as though you are becoming too dependent on alcohol, you are not in control of your actions and words when consuming it, or if you simply want to stop drinking, then withdrawing from the act might be the best course of action to take.
When we withdraw from any substance we once heavily relied on, we might notice good and bad shifts in our daily lives. One noticeable shift may be in the amount of sleep we can get. While some may not feel any difference in this domain, others might suffer from too much or too little sleep. In today’s article, we will focus on the latter.
If you feel you cannot sleep on your journey to becoming sober, you are not alone. Many face This common issue on the same path as you. Consider utilizing some of our tips on how to get sleep during alcohol withdrawal to see if you can notice a beneficial change to your sleep patterns, allowing you to get your full 8 hours and leaving you feeling refreshed in the mornings!
1. Gradual reduction of alcohol intake
Our first tip to you would be to not rush the withdrawal process. If quitting cold turkey is your best action plan, you should follow your gut and continue. However, you might find that abruptly discontinuing alcohol consumption can lead to a range of withdrawal symptoms, some of which can be severe and even life-threatening. One strategy for making the process safer and more manageable is gradual reduction.
Chronic alcohol consumption alters the brain’s chemistry and leads to physical dependence. When someone dependent on alcohol suddenly stops drinking, the body and brain react to the abrupt absence adversely. This heightened activity can result in withdrawal symptoms, including anxiety, tremors, etc. These symptoms can be physically and mentally distressing and pose serious health risks.
Start by setting a schedule to follow for your alcohol intake reduction. Record your progress in a journal to help you stay on track. As you progress through it, make sure to keep decreasing the amount, eventually leading to no alcohol consumption at all. By doing this, you may find that your sleep schedule is not as disrupted as you allow your body to get used to this change over some time.
2. Consulting healthcare professionals
Our second tip to fight sleep issues during alcohol withdrawal would be to consult the help of an addiction treatment center.
Someone who is medically trained can provide a thorough evaluation of your condition. They will assess the severity of your alcohol withdrawal symptoms and provide an accurate diagnosis. This evaluation helps determine the appropriate level of care needed during the withdrawal process. Healthcare professionals can create personalized treatment plans tailored to your specific needs.
For some individuals, the symptoms of alcohol withdrawal, including insomnia, can be severe. In such cases, medicalization may be a necessary option. These medications should only be administered and monitored by healthcare professionals, as they can be addictive and must be carefully managed.
With the right guidance and medical intervention, you can increase your chances of achieving the essential sleep you need to heal and recover.
3. Ensure a comfortable environment
Setting up a comfortable sleeping environment would significantly change your sleeping patterns when withdrawing from alcohol. It offers a sense of security and relaxation, which can alleviate anxiety and restlessness — common withdrawal symptoms.
A cluttered, noisy, or uncomfortable bedroom can increase stress and anxiety levels, making it even harder to fall asleep. So clear up the space and keep it clean and clutter-free. Darkness is also conducive to sleep. Invest in blackout curtains or shades to block out external light sources.
Consider using an eye mask if you’re sensitive to light. You should also pay attention to the room’s temperature, as the most comfortable temperature would be optimal for your sleep. If external noise is problematic, use white noise machines or earplugs to block out disturbances.
Furthermore, some people find that using essential oils, such as lavender or chamomile, can promote relaxation and better sleep. Use a diffuser or place a sachet near your pillow to enjoy the soothing scents!
4. Visit addiction treatment centres
Making a few trips to addiction treatment centres can also provide your required support.
Addiction treatment centres offer medical supervision, which is invaluable during the early stages of alcohol withdrawal. This ensures that any potentially dangerous symptoms, including severe insomnia, are closely monitored and promptly addressed by healthcare professionals.
Medications may be administered as needed to manage withdrawal symptoms and improve sleep. These centres also offer various forms of therapy and counselling to address addiction’s psychological and emotional aspects. These therapies help individuals learn coping strategies and stress management techniques, reducing anxiety and improving sleep quality.
Furthermore, being surrounded by individuals on a similar recovery journey can be immensely comforting. Sharing experiences and mutual support within the treatment centre community can alleviate feelings of isolation and improve emotional well-being, which, in turn, can positively impact sleep!