Detoxing from alcohol is rarely an easy exercise. Fortunately, people struggling with alcohol have access to plenty of detox resources in the UK. Making the most of those resources requires setting yourself up for success. And a big part of that is getting enough good sleep.

Getting good sleep during alcohol detox is challenging. Nevertheless, good sleep is critically important for recovery. Sleep problems, like insomnia, are relatively standard in alcohol detox. They can persist for weeks or months. So it’s essential to make good use of safe, effective rest strategies.

Why Sleep Is a Problem

Sleeping during detox is problematic because of the way the brain responds to alcohol withdrawal. But to understand why, we need to go back to the root of the problem: alcohol dependence.

Alcohol interacts with the brain by attaching itself to specific brain receptors. This interaction actually changes the way the brain functions. Over time, your brain gets used to dealing with alcohol well enough that you don’t struggle with getting decent sleep. But as soon as you take the alcohol away, sleep problems begin.

Just like alcohol dependence affects the brain, alcohol withdrawal does the same thing – but in reverse. Withdrawal disrupts the brain’s sleep architecture to the point that you might have trouble falling and/or staying asleep.

The Consequences of a Lack of Sleep

We all know how important restorative sleep is for good health. It is even more critical in an alcohol detox situation because the body is trying to recover from alcohol’s negative impacts. Not getting enough restorative sleep ultimately makes detox harder.

Alcohol withdrawal symptoms tend to peak around the 48-hour mark. They generally start to wane on the third day and completely subside around day 7-10. Unfortunately, sleep disturbances are the one exception to the rule. Trouble with sleep can persist for weeks or months after detox.

It turns out that persistent insomnia is linked to a higher risk of relapse. So it’s essential to set yourself up for good, restful sleep. The goal is to increase your chances of sleeping well during and after detox.

5 Key Strategies for Better Sleep

If you are considering alcohol detox in the UK, give some serious consideration to setting yourself up for good sleep. Here are five key strategies that should help:

1. Establish a Regular Sleep Cycle

The first strategy is to establish a regular sleep cycle. Choose a particular time to go to bed each night and a time to wake up each morning. Even if you’re struggling to fall asleep initially, stick with the schedule. Establishing a schedule helps set your internal clock so your body knows when it’s time to sleep and when it’s time to get up.

2. Create a Relaxing Pre-Sleep Routine

Each night, begin preparing yourself for sleep 30-60 minutes before bedtime. The best way to do that is with a consistent pre-sleep routine that encourages your body and mind to relax. Include relaxing activities in your routine.

You might listen to soothing music or read a good book. Consider learning deep breathing exercises, yoga nidra, or other meditative practices. And whatever you do, turn off the screens and avoid bright lights for the entire 30-60 minutes. Screens and bright lights only stimulate brain activity.

3. Optimise Your Sleep Environment

Interestingly, a lot of people (even those not going through detox) struggle with sleeping because their environment isn’t conducive to relaxation. So in advance of beginning detox, optimise your sleep environment.

Wherever you sleep, it should be quiet, dimly lit, and cool. Blackout curtains eliminate light pollution that could keep you awake. Most of all, remove any distractions like TVs and small electronics. If you live in an urban area and can’t avoid city noise, consider using a white noise machine to cover it while you sleep.

4. Limit Stimulant Use

You will find sleeping easier if you limit your use of stimulants after midday. Avoid coffee, tea, and other caffeinated drinks. Also, limit your consumption of sugary beverages like juices and fizzy drinks. From midday on, your best choices are water, vegetable juices, and natural fruit juices with no extra sugar added.

5. Pay Attention to Your Diet

Believe it or not, what you eat affects how well you sleep. So be sure to eat three nutritionally balanced meals per day during and after detox. It’s also essential for you to stay hydrated. Drinking about three litres of non-caffeinated and non-alcoholic liquids per day is ideal.

There is one caveat to this. Avoid drinking large amounts in the hour or so before bedtime. The idea is to avoid disrupting your sleep with late-night bathroom trips.

Medication and Professional Support

You might still struggle to sleep even after implementing these five strategies. If that’s the case, talk to your GP about medication and professional support. Although it’s not a good idea to take sleep medications long-term, they might help in the short term. Meanwhile, professional support through therapy can help address issues that might be preventing you from getting restful sleep.

Get Plenty of Exercise

You might also combine regular exercise with the five strategies already discussed here. Exercise is good for the body and mind. It also conditions the body for restorative sleep. Think of it this way: regular exercise will tire you out. The more tired you are at bedtime, the more ready you will be to sleep.

You don’t have to exercise at night to enjoy the benefits of doing it. Even exercising first thing in the morning will help you sleep later that night. In short, do not underestimate the power of exercise to help you both feel and sleep better.

Sleeping during alcohol detox can be difficult. If you are struggling, don’t let it defeat you. Keep working at it until you eventually overcome your alcohol problem. If you can get past the alcohol, restful sleep will ultimately find its way back to you.