How to Get Better Sleep in Early Alcohol Recovery

If you’ve quit drinking and now you can’t sleep, welcome to the club. Early recovery wrecks your sleep cycle, and it’s frustrating as hell. But here’s the good news—you can fix it. You just need to understand what’s happening and what actually works. No fluff. No gimmicks. Just real strategies to get you sleeping again.

Why Sleep Sucks in Early Recovery

Alcohol messes with your brain chemistry. When you quit, your body has to rewire itself, and that takes time. Here’s what’s happening: ✔ Your brain is adjusting. Alcohol used to knock you out, but it prevented real, deep sleep. Now, your body is relearning how to sleep naturally. ✔ Your nervous system is overstimulated. Alcohol suppressed it for so long that without it, you’re wide awake when you should be winding down. ✔ Anxiety and racing thoughts are real. Sobriety means facing emotions without numbing them, which can keep your brain buzzing at night.

What Actually Works to Fix It

1. Cut Out Caffeine After Noon

You’re already dealing with a nervous system on high alert—don’t make it worse with caffeine. Switch to herbal tea or water in the afternoon. Simple but effective.

2. Ditch the Screens Before Bed

Scrolling your phone in bed? Watching Netflix until you pass out? Bad move. Blue light messes with melatonin production, making it harder to fall asleep. Shut it down an hour before bed.

3. Get Up at the Same Time Every Day (Yes, Even on Weekends)

Your body craves routine. Even if you barely slept, get up at the same time every day. It forces your body into a rhythm, and over time, your sleep will regulate.

4. Move Your Body (But Not Too Late)

Exercise is your best friend in recovery, and it helps with sleep too. Just don’t do it right before bed, or you’ll be too wired to wind down. Aim for morning or afternoon workouts.

5. Keep Your Bedroom Cold and Dark

Your body sleeps best in a cool, dark room. Get blackout curtains. Lower the thermostat. Make your bed a place for sleep, not a second living room.

6. Try Magnesium or Herbal Sleep Aids

Melatonin is hit or miss, but magnesium can help relax your nervous system. Herbal teas like chamomile or valerian root can also help without knocking you out like a sleeping pill.

7. Create a Simple Nighttime Routine

Your body needs signals that it’s time to shut down. Try something like: 🔹 Warm shower or bath 🔹 Stretching or light yoga 🔹 Reading (an actual book, not your phone) 🔹 Deep breathing or meditation

8. Stop Napping

If you’re exhausted, a quick 20-minute power nap is okay. But long naps? They’ll mess up your nighttime sleep. Push through the tiredness so your body is ready for bed.

9. Watch What You Eat Before Bed

Heavy meals, sugar, or spicy food before bed? Bad idea. They can keep you awake. Try a light snack with protein if you need something before sleep.

10. Be Patient

Your body will adjust. The first few weeks are the hardest, but your sleep will get better. Stick with the routine, trust the process, and remind yourself: this is temporary.

Final Thought

Sleep struggles in early recovery are frustrating, but they don’t last forever. Follow these tips, be consistent, and give your body the time it needs to heal. The better you sleep, the better you’ll feel—and that’s one more reason to keep going.