35 Effective Ways How to Get Sleep during Alcohol Withdrawal
There are some things that an alcohol withdrawal will cause to your body. While undergoing the difficult process, you may experience an extreme case of a bad insomnia. This insomnia may not allow you to get a good sleep that you really need. Other than that, a lack of sleep is a serious condition that may become worse if you do not treat it.
This article will give you the 35 Ways How to Get Sleep during Alcohol Withdrawal. You can also read the causes and effects from lack of sleep as you may experience some of them already.
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Causes of Inability to Sleep
Some causes that make you unable to fall asleep are:
- Tension
- Anxiety
- Alcohol craving
- Stress
- Worrying too much
- Overthinking
- Feeling overwhelmed
- Depression
Effects from Having No Sleep
These are the effects that will take a toll on you:
- Moody
- Irritable
- Unfocused
- Hallucinations
- Relapse in alcohol
- Lack of Energy
How to Get Sleep
Here are some ways that you can do to help you fall asleep during alcohol withdrawal:
1. Avoid Napping
You may feel the urge to take naps during the day but don’t. Naps will only confuse your body from the right schedule to sleep. Moreover, naps will also make you feel less sleepy at night.
2. Keep Regular Sleeping Time
Make sure that you have a regular sleeping time. Stick to that particular time every day. This will create a sleeping habit for your body. It will make you fall asleep easier.
3. Avoid Caffeine at Night
Don’t consume any caffeine at night. The caffeine will only give your body a push of high energy. You will not be able to have a good sleep. Drink water or juice instead.
4. Don’t Stay Awake in Bed
When you find it hard to sleep in your bed, leave it. Don’t stay awake in your bed for too long. Leave the bed for a couple of minutes to relax your body. Calm your mind to set yourself to sleep.
5. No Electronic Device in Room
You should not put any of your electronic device in your room. This means you have to clear out your TV or your computer. They will only tempt you to stay awake at night.
6. Dimming the Lights
Dim the lights from a couple of hours before you sleep. This will make your eyes and your mind to go right into the sleeping mode. Moreover, your body can become more relaxed too.
7. Listen to Relaxing Music
Relaxing music is known to help the mind stay calm. It can create a relaxing ambient in the house. Listen to some relaxing music before you sleep to ensure a good night rest. You may want to read about Helpful Ways How to Get Good Sleep When Stressed.
8. Avoid Watching TV Before Sleep
Don’t watch your TV right before you are going to sleep. It is okay to watch it a couple of hours before though. The light from the TV can strain your eyes and cause them to stay awake.
9. Manage Stress
During an alcohol withdrawal, stress can be unavoidable. But try to manage it the best way you can. Write your worries down or go outside and spend time with your friends.
10. Take Hot Bath
Take a hot bath before you sleep. The warmth from the water can help keep your mind relaxed. In return, your body will become more relaxed too. It will definitely help you fall asleep quicker.
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11. Clean Space
Clean your bedroom every day. Do not leave clutter around as that could cause more stress for you. A clean bedroom space can clear your mind. It’s also more comfortable for sleeping.
12. Well Ventilated Room
Keep your bedroom well ventilated. Ensure fresh air can circulate in the room. This keeps the room comfortable for sleeping. A cool room can help you sleep too.
13. Drink Chamomile Tea
Chamomile tea is known for its calming effect. Rather than craving for alcohol or caffeine, drink this tea instead. Make sure that it’s warm. Your body will thank you for it.
14. Reading a Book
An activity that can help you fall asleep is reading a book. Reading a book can induce relaxation to your mind. As your mind focuses on something else, it will often drift off and cause you to sleep.
15. Minimise Sugar Intake
Don’t consume too many sugar during the day. This includes taking it from drinks, snacks or other kind of fast food. Sugar will only cause lingering energy in your body which makes it harder to sleep.
Other Ways (16-35)
Besides all of the above, the following are more ways that can help you sleep.
- Yoga: Helps to relax the body.
- Meditation: Helps to calm the mind from worries.
- Exercise: Induce a better rest at night.
- Get Sunlight: Proven to improve sleeping habit.
- Good Mattress: A more comforting place to sleep on.
- Hypnosis: Helps sleep quicker.
- Breathing Exercise: Calms the mind for sleep.
- Valerian Root: Improve sleep quality.
- Medication: Sedating medicines to treat insomnia.
- Passionflower Tea: Has strong calming effect on body.
- Use Lemon Balm: Reduce extreme level of stress and anxiety. Read more about How to Treat Anxiety with Aromatherapy.
- Kudzu Roots: Decrease craving for alcohol.
- Vitamin B6: Detox the body from alcohol.
- Holy Basil: Improves sleep.
- Lavender Oil: Has relaxing effect on the mind.
- Eat Small Meal: Increase sleep quality.
- Melatonin Supplements: Regulate sleep pattern.
- Therapy Session: Treatment for stress.
- Earplugs: Block noise when sleeping.
- Hot Milk: Calms the body before sleeping.
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Things to Consider
Alcohol withdrawal can be a rough time for a person to go through. If you suffer form a bad case of insomnia, then there are sedatives that can help you. However, before taking those sedatives, make sure that you consult with your doctor first. The sedatives may cause the opposite effect on your body or increase alcohol cravings.
Beside what I explained above, here I also give you useful information about how to reduce alcohol withdrawal based on Expert. Watch the video below.
No matter how difficult an alcohol withdrawal is, do not let the insomnia take over. The right treatment might be hard to find but always keep looking for it as you are on the right path to recovery.
