When you stop drinking alcohol, especially after heavy or long-term consumption, the body and brain undergo significant changes. Alcohol withdrawal produces a range of uncomfortable symptoms, including irritability, nausea, anxiety, tremors, and insomnia. Insomnia during alcohol withdrawal can feel like your brain won’t shut off, often due to chemical imbalances, dysphoria, and anxiety.
Understanding Alcohol Withdrawal Symptoms and Insomnia
Insomnia in alcohol withdrawal is a common symptom during the alcohol detoxification process. Alcohol withdrawal insomnia occurs because alcohol disrupts the brain and body’s natural balance, known as homeostasis. With regular alcohol consumption, the brain starts to compensate for alcohol’s depressant effects by increasing excitatory brain chemicals like glutamate and dopamine.
When someone with an alcohol dependence or addiction stops drinking, the body and brain begin experiencing withdrawal symptoms. Alcohol withdrawal symptoms can include:
- Headache
- Anxiety
- Irritability
- Insomnia
- Nausea and vomiting
- Excessive sweating
- High blood pressure
- Increased heart rate
- High body temperature (hyperthermia)
- Tremors
- Seizures
Each of these symptoms can make it incredibly challenging to function mentally and physically, contributing to insomnia. Alcohol’s effects on the brain’s neurotransmitters, its rebound effects, and severe anxiety and stress experienced during withdrawal all facilitate alcohol withdrawal insomnia.
Why Your Brain Won’t Shut Off During Alcohol Withdrawal
The drug and alcohol withdrawal process is an overwhelming experience, with a racing mind, restlessness, and insomnia being the most challenging symptoms. Alcohol’s effects on the brain, during exposure and withdrawal, can take time to rebalance itself after chronic alcohol abuse.
The withdrawal symptoms experienced in alcohol detoxification can be overstimulating and distressing, hence why alcohol detox programs provide round-the-clock supervision. Withdrawal symptoms like hallucinations, seizures, and severe agitation can accompany insomnia in drug and alcohol detox.
Chemical Imbalances
Alcohol interferes with glutamate and gamma-aminobutyric acid (GABA), the central nervous system’s primary excitatory and inhibitory neurotransmitters. During the alcohol detoxification process, an imbalance in glutamate-mediated excitation and GABA-mediated inhibition occurs, triggering CNS hyperexcitability.
When you stop drinking alcohol, there is a chemical imbalance of insufficient GABA and excess glutamate in the brain. As the brain struggles to relax, this increase in excitatory neurotransmitters leads to restlessness and hyperactivity, contributing to insomnia and alcohol withdrawal.
Individuals who struggle with alcohol use disorder (AUD) commonly struggle with sleep disturbances, especially during periods of abstinence. Chronic alcohol abuse and withdrawal have been associated with disturbances in the circadian clock function, which alters the sleep-wake cycle.
REM Sleep Rebound Effects
Alcohol’s initial effects may help people fall asleep faster, but it suppresses rapid-eye movement (REM) sleep. REM sleep is the deep, restorative stage of sleep in which the eyes move rapidly while closed, vivid dreams occur, and the brain is active.
During alcohol detox and withdrawal, the body tries to compensate, which can trigger vivid nightmares, dreams, or frequent waking up. Disruptions with REM sleep can impact brain function, daily performance, mood, and overall health and well-being.
Anxiety and Stress
Drug detoxification and withdrawal typically exacerbate feelings of stress, anxiety, and irritability. Individuals undergoing the withdrawal process are physically and mentally detoxing themselves from the alcohol abuse, which triggers a range of symptoms and emotions. The physical discomfort, racing thoughts, and restlessness can make it challenging for your brain to wind down.
Many individuals experience difficulty concentrating, persistent anxiety and worry, and intrusive thoughts in alcohol withdrawal. Alcohol detox programs may prescribe medications to manage sleep disturbances, anxiety, insomnia, and other mental health issues in withdrawal.
Coping with Insomnia and Restlessness in Alcohol Recovery
As distressing as the alcohol withdrawal and detox process can be, it’s essential to remind yourself that the insomnia and racing thoughts are temporary. With time and practical strategies, your brain will recalibrate in alcohol recovery, restoring your natural rest and calmness.
Following the detox and withdrawal process from alcohol use disorder (AUD), coping with a restless mind can help you regain control of your sleep and peace of mind in recovery.
Adjust Your Daily Habits
Your daily routine significantly affects how well you sleep at night. Limiting screen time, exercising regularly, and prioritizing nutrition and hydration are essential daily habits.
Moderate physical activity, such as walking, running, weight lifting, or pilates, reduces the body’s stress response. Lower cortisol levels can help promote better sleep and reduce restlessness in alcohol recovery.
Avoid scrolling on your phone or any other electronic device an hour before sleep. This will give your brain optimal time to wind down and help you sleep through the night.
Establish a Sleep-Friendly Environment
To create a sleep-friendly environment, keep your bedroom calm, dark, and quiet at bedtime. Avoid watching TV or scrolling on your phone while in bed; reserve your bed for relaxation and sleep only.
Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on the weekends. This schedule can help avoid sleep disturbances and improve sleep quality.
Adopt Relaxation Techniques
Stress management and relaxation techniques can help calm the mind during the daytime. Mindfulness meditation and deep breathing techniques ease anxiety, restlessness, and stress in alcohol recovery.
Professional Therapy and Support Groups
More often than not, detox programs offer a continuity of care and support following alcohol withdrawal and detox. Attending psychotherapy and recovery support groups can help sustain alcohol recovery and offer encouragement.
Cognitive behavioral therapy (CBT) is a practical, non-medication treatment approach for insomnia in addiction recovery. CBT for insomnia helps reframe negative thoughts that may disrupt sleep and establish healthier sleep habits and behaviors.
Recovery management programs are provided at Coastal Detox to assist patients following the alcohol detox and rehabilitation process. Reach out today for more information on our alcohol detox programs in Stuart, FL.
References:
- Cleveland Clinic, 2024. Alcohol Withdrawal.
- National Institute on Alcohol Abuse and Alcoholism, 2023. Neuroscience: The Brain in Addiction and Recovery.
- Alcohol Research Current Reviews, 2017. Pathophysiology of the Effects of Alcohol Abuse on the Endocrine System.
- National Institute on Alcohol Abuse and Alcoholism, 2022. Alcohol’s Effects on Health: Alcohol and the Brain: An Overview.
- Handbook of Clinical Neurology, 2014. Chapter 9 – Neurochemical mechanisms of alcohol withdrawal.
- National Sleep Foundation, 2024. What is REM Sleep?
- Handbook of Clinical Neurology, 2018. Alcohol and the Sleeping Brain.
- Mayo Clinic, 2023. Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills.