Is terrible sleep normal after quitting drinking?
From the RecoveryHome team. We write some questions from situations people often ask us about, and answer them with general information from public health sources. Been through this yourself? Your answer could help the next person who finds this page. How we write team posts
RH
RecoveryHome team Team
asked 3 months ago
Two weeks after stopping, many people fall asleep fine but wake at 3 a.m. like clockwork. When does sleep come back?
RH
RecoveryHome team Team
answered 7 days ago · general information, not medical advice
Very common. Alcohol disrupts normal sleep patterns, and it takes time for the brain to readjust. For many people sleep improves over several weeks to a few months, though some have trouble longer.
What helps:
- The same wake-up time every day, which matters more than bedtime
- No screens in bed
- No caffeine after about noon
- If you're awake for a while, get up and read in low light instead of lying there
Talk to a doctor if poor sleep comes with sweating, shaking, or feeling physically unwell, or if it isn't improving. There are treatments for insomnia, including a specific therapy called CBT-I, that don't involve alcohol or habit-forming sleep aids.
Read more: Alcohol withdrawal: what to expect
Been through this? Add your answer.
Browsing is open to everyone — sign up free to answer.