Content
Engaging in regular exercise can have a positive impact on your sleep. Physical activity helps to reduce stress and tire your body, making it easier to fall asleep at night. Exercising too close to bedtime can actually have a stimulating effect, making it harder to fall asleep.
While it might be boring going to bed and getting up at the same time every day, after a while it has a great effect. You need 7–9 hours sleep per night, so bear that in mind when deciding on your bedtime and alarm clock. Ok, so you’ve realised the sleep-inducing effects of alcohol. The chances are you’ve also realised the morning after effects too.
Can New Weight Loss Drugs Improve Sleep?
Sleep disorders like insomnia can co-occur with alcohol abuse, and treating insomnia can improve a person’s sleep quality while in recovery. The RISE app can help you fall and stay asleep without a drink. RISE can tell you the best time to do 20+ sleep hygiene habits at times that make them the most effective for you. RISE can also predict your circadian rhythm, so you can sync up your sleep times to match for an easier time falling asleep.
Secondly, using alcohol as a sleep aid fails to address the underlying causes of sleep disturbances. It masks the symptoms rather than providing a long-term solution. It’s important to identify and address the root causes of sleep issues for sustained improvement in sleep quality.
Tips to Improve Your Quality of Sleep
Sleep medications should be used judiciously and only for a short period of time. They can help regulate sleep patterns and assist in transitioning away from alcohol as a sleep aid. It’s crucial to follow the recommended dosage and consult with a healthcare professional to minimize the risk of dependency or other potential side effects. Studies have shown that short-term alcohol use can shorten the time it takes to fall asleep. Having a routine that you practice every night signals to your body that it’s time to start winding down. This looks different for everyone, but consider starting about half an hour before bed.
However, as we discussed earlier, normalizing your brain chemistry during the day can help you sleep better at night. My favorite amino acid of all is DLPA, which is not specifically used for insomnia. can’t sleep without alcohol In fact, it’s not advisable to take DLPA before bed, because it is a combination of amino acids that are precursors for neurotransmitters that can make you feel euphoric and motivated.
The Year in Sleep: 37% of Us Slept Worse in 2023
And we’ll tell you some healthier alternative ways of getting to sleep at night without alcohol. It’s true, sleep may happen more quickly after consuming a drink or two. Alcohol often does reduce sleep onset latency—the time it takes to fall asleep.
Your brain spends more time in this stage of sleep than in other stages. At the beginning of the NREM cycle, within seconds to just a few minutes after nodding off, alpha and theta brain waves cause eye movement to slow down. This is a stage of light sleep where the individual can be easily woken.