How do you get to sleep without alcohol?

[MalbecJunkie]

I managed Day 1 with less difficulty than I anticipated thanks to an extended gaming session with my adult son. I was so busy and engaged that tea and chocolate was mostly fine.

I went to bed at 11:30, thinking I was tired enough to go straight to sleep. At 4am I was still awake.

My body expects to have a couple of bottles of wine in it to knock me out. I’m so, so tired.

Physical exercises to tire me out is a non-starter because of disability, and I don’t know what else to do.

I would appreciate any advice. TIA

Hi @MalbecJunkie (which incidentally was my tipple of choice). We’re starting on the same day, therefore I know exactly what you mean about the struggle to sleep last night.

I found the last time I had a prolonged break from alcohol it was about night 5 or 6 before I managed to get a half decent kip, I was like a zombie before that point running on next to no sleep. Perhaps try Nytol? I got some sleep herbal tea bags from Aldi in preparation for last night but didn’t really do the trick, so I think I might see if Nytol does any better.

Good luck staying the course, just got to play it forward and think how you will feel in a week, perhaps getting a proper nights sleep instead of falling into the usual wine coma.

It will only take a few days and your body will start to adjust. Then as your body learns to sleep 'properly' you'll start to sleep so deeply it will feel like a coma! And you'll wake up feeling AMAZING!

Remember alcohol doesn't make you 'sleep', it makes you unconscious which is not the same thing. Your body doesn't get proper quality sleep when you have had alcohol.

If you can't sleep, just lie still and try and rest your body and mind. Even lying down with your eyes closed and no alcohol gives your body a better rest than being unconscious from alcohol x

Valerian, in Kalms, from health store, herbal tea/bags, natural and non addictive

This is normal when you are used to drinking to pass out rather than sleep. I’m sober after struggling with alcohol myself and I went through the insomnia, a lot of people do. Just remember that it will pass. Set up a good bedtime routine, read about sleep hygiene and consider supplementing with magnesium (this really helped me). Sober sleep will come and it will be worth it.

Did you drink tea with caffeine? Don’t do that! Maybe skip caffeine after lunch and stick to herbal teas. The chocolate is good to avoid craving the sugar.

I echo the valerian suggestion, hot bath and a book.

Don't drink much but do have insomnia from breast cancer treatment and only thing that helps me is an anti-histamine a night. Think that is what is in Nytol but I take piriton or similar.

Magnesium spray (I use the Better one on Amazon).

Speaking from experience, alcohol disrupts sleep. Although you may nod off on the sofa initially, you'll be wide awake in the middle of the night. If you read your phone in bed, put it on the sleep /soft light setting and reading a book is even better for making eye lids tired and droop. I get to sleep pretty soon after putting my book down. Good luck.

I think itll take you time to readjust but caffeine free tea and maybe not loads of sugar could be a start. I love night time teas. Breathing exercises and if you can do any stretches dependent upon your disability that may help. Bath maybe? Avoiding screens before bed, maybe a print or audiobook (a gentle one), or a guided sleep meditation. I think either way you're making a big change so don't be surprised if it takes a bit of time but you'll get there. Perhaps concentrate on building a relaxing routine rather than worrying about sleep itself to start.

Make sure you are properly hydrated. If you are not drinking alcohol, you need to drink something else, water, herb tea, etc, but nothing more dehydrating like de-alcoholised wine.

Stop looking at screens long before you go to bed and have a paper novel to read. Make your bed inviting and use pillow spray. Use a guided meditation if needed to relax and stop any anxiety.

Sweet dreams!

I use insight timer meditation app to get me off to sleep. Sometimes I wake up again to remove the headphones and need to start again🙄. It usually works though.

This is brilliant advice. Don't be tempted to look to drugs or supplements to make you sleep, your body has always known how to do it.

When do we ever get the chance to lie down and do absolutely nothing for 6-8 hours apart from on holiday? Don't worry about actual sleep, just enjoy relaxing and being comfortable.

Hydrated is not a problem 😂😂😂😂

I must drink 4 or 5 litres of water a day, I have always got a big glass in the go. That made my first night easier. Every time i automatically reached for a glass, there was something to drink.

Two cups of mild Earl Grey was enough.

Thank you all for supporting and advice.

I find sleeping difficult because of my autoimmune condition. I strongly recommend avoiding caffeine from midday and screens for at least a couple of hours before you go to sleep.

Unfortunately, getting to sleep is one of the few things you can't achieve by trying harder to do it 😫 I think focusing on really needing to get to sleep can make you stressed and reduce the chances of actually sleeping. I find it helps to listen to a podcast in bed (nothing exciting and appreciate it might have the opposite effect for some people). If I can't sleep and I'm lying there feeling stressed and frustrated, I get up and read a book for 15 minutes or so until I feel sleepy and less stressed. Sometimes having a second crack at bedtime works quite well.

Good luck, it's awful not sleeping and I really sympathise.

It will take a few weeks at least for your body to get back to normal. In the short term, I wouldn't hesitate to use a small dose of nytol to help you with sleep. There's no reason to be exhausted when you're making a big life change. I found that half of the smallest dose (25mg, so 12.5mg) was enough to let me sleep initially.

It’s 2:18am. I’ve read my book, I’ve done breathing exercises and a meditation. I guess it just takes time.

I can't sleep with alcohol- or not well anyway, I wake up in the night, which is why I'm awake now!

You are doing an amazing thing here congratulations and good luck x

Happy place cafe thread is usually good for insomniac chat

I’ve got the Headspace app and find the sleep stories really help me get to sleep, that and playing white noise/rain/waves sounds (rain rain app). I am awake now as have a baby - I realise the implication is that neither work very well! It probably will take a while for your body to learn new habits but once it does I’m sure you will feel amazing. Huge congrats on kicking the drink!

Try an audiobook on your phone, with timer in the audiobook app set to shut it off after an hour.

Nothing novel or exciting; a gentle mystery like Agatha Christie is best. It will lull you to sleep.

Audiobooks aren't cheap but worth the investment v insomnia, I find.

There's a series called Bodies from the Library (about 6 volumes) of classic golden age detective stories, narrated by Philip Bretherton. I find his jaunty voice soothing and soporific.

No coffee/caffeine after 3pm
Magnesium supplement
Camomile tea
Cherry juice
Sometimes ibuprofen / paracetamol
No phones in bedroom and no social media for 30 mins before bed
I read my kindle every night

@LaurieStrode - audiobooks were my go-to but they disturbed DH so I stopped.

Get yourself some AirPods / earphones for the audio books and podcasts. Buy a half decent pair so you won’t disturb other half and don’t need them too loud.

You can try taking melatonin or using melatonin patches. I’ve heard good reviews of the patches.

youve mentioned disability so not sure if this is possible OP, can you ensure to get outside in the day, get plenty of sunlight. Sitting in the garden or even by a big window. It can make a big difference to your circadian rhythm not getting enough daylight exposure.

Good luck with everything!

Hi OP, I have bouts of hormone related insomnia. I have a Bluetooth pillow speak and play stormy sea surf or wind/ rain / thunder sounds. It's just loud enough for me to hear, but not enough to disturb dh. I like the feeling of being snug and warm whilst 'outside' sounds stormy!
Hope it gets easier for you soon.