Persistence of insomnia following abstinence from alcohol - SoberRecovery : Alcoholism Drug Addiction Help and Information

bottleslave · 03-27-2009, 04:18 AM

Found this fairly interesting 2001 academic piece by Kirk J. Brower, M.D., called "Alcohol’s Effects on Sleep in Alcoholics."

(Hey, I was up at 3:00 a.m. and couldn't sleep, right?)

I gots good news and bad news.

The good: insomnia is a common subacute withdrawal symptom that persists only for approximately 5 weeks. (I think this may be one reason I've had trouble staying sober to 45 days; just before that, I start feeling better and get cocky.)

The bad: some sleep abnormalities can persist for 1 to 3 years after cessation of alcohol consumption. Here's the money shot: "sleep fragmentation manifested by increases in sleep-stage changes, brief arousals, and REM sleep disruptions can persist for 1 to 3 years after establishing sobriety. Furthermore, most sleep disturbances that occur during recent abstinence (i.e., decreased total sleep time and SWS%, and increased sleep latency and stage 1 sleep) appear to normalize with sustained abstinence. REM sleep latency may remain abnormal from 9 to 27 months. Although some studies documented a return to normal REM% at 3 to 9 months, REM% may remain elevated for 27 months."

soidog · 04-01-2009, 09:00 PM

Thanks for posting that information. Its one of the common questions that come up often here. Nice to see some good info.

pearlwolf911 · 06-04-2009, 07:54 PM

Thanks. but the question is....how can I fix it?

Overman · 06-06-2009, 01:49 AM

I'm nearing 9 mos and I still struggle with insomnia (argh!).

I've found that diet and exercise help...the basics. No caffeine or high-sugar foods after 6pm, taking walks, lifting weights, swimming, etc.

Exercise will make you naturally tired, even if its just push-ups and sit-ups.

Also try reading. Mental exercise makes the brain tired (and by extension, the body).

GassyJack · 07-24-2009, 08:14 AM

thanks for posting that. explains alot.
Last drink i had was Dec2007. Sleeping not very well last few months. I fall asleep pretty easy but pretty much every nite i wake up at around 4am ..some times i can fall asleep again but most times its just a light sleep. Trying to sleep in on weekends is impossible. 6am to 7am is as far as i can get.
Nice to read that according to what you post it should get better over the next few months. Would love to be able to just sleep for 6hrs straight every nite like i used to

Walter · 12-22-2009, 11:27 PM

oh great. more waiting.

Introvrtd1 · 01-03-2010, 11:40 AM

Bottle,

I know exactly how u feel. After a nite of bingeing, I would abstain the next day, but the sleep was horrible. One nite it was so bad, I just paced the floor all nite until sun-up. Then, I had to go to work very sleepy.

Needless to say, after I survived that day, it was time for bed..........the sleep was fragmented. What happened to all that drowsiness? I was so ready to sleep good that nite.

By the time I would recover and get my sleeping pattern just about back to normal.....another binge. Sheesh. I would start the whole vicious cycle all over again.

Intro

spryte · 01-05-2010, 07:36 PM

Thanks for the info. At least this is normal. ugh, I have had a lot of problems sleeping since quitting about 5 weeks ago. I either go right to sleep at a normal time, or I'm up all night. Well, not all night, but 3 or 4 am. When I can't sleep, my mind is racing and I feel really wired. I can't even focus on anything for longer than a few minutes. I can watch tv for 20 minutes and have no idea what is happening in the show. My mind is just going going going. sigh. Reading, warm milk, walking around, cool air, nothing makes a difference. Tonight is one of those nights.

Introvrtd1 · 01-06-2010, 05:02 AM

getting any exercise? I hear just some light to moderate walking, 30 min, enough to get the heart rate up a bit.

should help with sleep.

Intro

spryte · 01-06-2010, 09:42 AM

Intro, good idea. I think exercise would help (but not at night), and I'm going to cut down on my caffeine. None after lunch.

55438 · 01-07-2010, 11:04 PM

My insomnia is one of the things that caused my excessive drinking. Now my past drinking may be what is causing or at least adding to my current insomnia.

What a mess.

55438

Toronto68 · 02-15-2010, 10:01 PM

I can see that walking at a minimum is one of the things that can help me. Not always in the mood for physical activity, but I think I have to do it. The insomnia is really bugging me. I used to have a pretty bad problem with it before alcoholism set in. I joked that there's nothing like going into recovery only to have all your old problems come back

Another thing that I have noticed is that I am a bit of a neat freak now (thank god). Sometimes I will accumulate enough tiredness from that activity.

Also have returned to liking sweets, and that figures.

Intro, hope you get the steady, regular sleep you deserve and without drinking!

Fandy · 02-17-2010, 05:14 AM

I think i increased my drinking because I have ALWAYS had trouble sleeping....i would drink to sleep, along the way mixing it up with ambien, ativan, valium that was prescribed for the cat's bladder infection, percocet for my broken shoulder, anything to sleep.

i'm currently on Day 2 of sobriety and have had 6 hours of sleep in 48 hours.

I never do caffiene after 12noon, always exercised in the am. i hope sleep and better health will return sooner rather than later. sleep deprivation is horrible, difficult to function at work.

Fandy · 02-17-2010, 02:31 PM

it's just after 4PM and I feel tired/sleepy for the first time in 2 days...I'm killing fruit flies in my office and they are NOT my imagination...but it is frigging February so WHY are they here??? (i'm irritated, cranky). I'm going home will have a cup of cammoile tea (without liquor) and try to take a nap....but then will I be able to sleep tonight?

no wonder I have no energy! I am so tired of "toughing it out" and still not sleeping.

I've always envied those who can nap during the day, I'm not one of them!!!

loveon2legs · 04-12-2010, 09:24 AM

I am almost 3 months sober, and my sleeping patterns are HORRIBLE!!! up most of last night, then when it's time to get up all I want to do is sleep!!!! I have a prescription for serqueol which I don't like taking because it makes me feel foggy in the morning. almost hungover like..... and I'm quite active.....so I guess I will just have to wait it out!!! blah!!

03-27-2009, 04:18 AM	#1 (permalink)
bottleslave Member Join Date: Mar 2009 Location: Nashville, TN Posts: 21	Persistence of insomnia following abstinence from alcohol Found this fairly interesting 2001 academic piece by Kirk J. Brower, M.D., called "Alcohol’s Effects on Sleep in Alcoholics." (Hey, I was up at 3:00 a.m. and couldn't sleep, right?) I gots good news and bad news. The good: insomnia is a common subacute withdrawal symptom that persists only for approximately 5 weeks. (I think this may be one reason I've had trouble staying sober to 45 days; just before that, I start feeling better and get cocky.) The bad: some sleep abnormalities can persist for 1 to 3 years after cessation of alcohol consumption. Here's the money shot: "sleep fragmentation manifested by increases in sleep-stage changes, brief arousals, and REM sleep disruptions can persist for 1 to 3 years after establishing sobriety. Furthermore, most sleep disturbances that occur during recent abstinence (i.e., decreased total sleep time and SWS%, and increased sleep latency and stage 1 sleep) appear to normalize with sustained abstinence. REM sleep latency may remain abnormal from 9 to 27 months. Although some studies documented a return to normal REM% at 3 to 9 months, REM% may remain elevated for 27 months."

06-06-2009, 01:49 AM	#4 (permalink)
Overman 9/15/08 Join Date: Jul 2008 Location: midwest Posts: 257	I'm nearing 9 mos and I still struggle with insomnia (argh!). I've found that diet and exercise help...the basics. No caffeine or high-sugar foods after 6pm, taking walks, lifting weights, swimming, etc. Exercise will make you naturally tired, even if its just push-ups and sit-ups. Also try reading. Mental exercise makes the brain tired (and by extension, the body). __________________ "If you can smile whenever anything goes wrong, you are either an idiot or a repairman." (or sober!) ~ Anon

01-07-2010, 11:04 PM	#11 (permalink)
55438 On my path. Join Date: Dec 2009 Location: Home Posts: 315	My insomnia is one of the things that caused my excessive drinking. Now my past drinking may be what is causing or at least adding to my current insomnia. What a mess. 55438 __________________ If you want to be fast in your journey go alone. If you want to go far on your journey go with others.

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04-01-2009, 09:00 PM	#2 (permalink)
soidog Member Join Date: Mar 2008 Location: The Plains Posts: 149	Thanks for posting that information. Its one of the common questions that come up often here. Nice to see some good info.

06-04-2009, 07:54 PM	#3 (permalink)
pearlwolf911 Member Join Date: Jun 2009 Posts: 25 Blog Entries: 9	Thanks. but the question is....how can I fix it?

07-24-2009, 08:14 AM	#5 (permalink)
GassyJack Member Join Date: Feb 2008 Location: Vancouver BC Posts: 11	thanks for posting that. explains alot. Last drink i had was Dec2007. Sleeping not very well last few months. I fall asleep pretty easy but pretty much every nite i wake up at around 4am ..some times i can fall asleep again but most times its just a light sleep. Trying to sleep in on weekends is impossible. 6am to 7am is as far as i can get. Nice to read that according to what you post it should get better over the next few months. Would love to be able to just sleep for 6hrs straight every nite like i used to

12-22-2009, 11:27 PM	#6 (permalink)
Walter Member Join Date: Aug 2009 Location: New York Posts: 40	oh great. more waiting.

01-03-2010, 11:40 AM	#7 (permalink)
Introvrtd1 Member Join Date: Jun 2007 Location: Overseas Posts: 490	Bottle, I know exactly how u feel. After a nite of bingeing, I would abstain the next day, but the sleep was horrible. One nite it was so bad, I just paced the floor all nite until sun-up. Then, I had to go to work very sleepy. Needless to say, after I survived that day, it was time for bed..........the sleep was fragmented. What happened to all that drowsiness? I was so ready to sleep good that nite. By the time I would recover and get my sleeping pattern just about back to normal.....another binge. Sheesh. I would start the whole vicious cycle all over again. Intro

01-05-2010, 07:36 PM	#8 (permalink)
spryte Member Join Date: Nov 2009 Posts: 592 Blog Entries: 40	Thanks for the info. At least this is normal. ugh, I have had a lot of problems sleeping since quitting about 5 weeks ago. I either go right to sleep at a normal time, or I'm up all night. Well, not all night, but 3 or 4 am. When I can't sleep, my mind is racing and I feel really wired. I can't even focus on anything for longer than a few minutes. I can watch tv for 20 minutes and have no idea what is happening in the show. My mind is just going going going. sigh. Reading, warm milk, walking around, cool air, nothing makes a difference. Tonight is one of those nights.

01-06-2010, 05:02 AM	#9 (permalink)
Introvrtd1 Member Join Date: Jun 2007 Location: Overseas Posts: 490	getting any exercise? I hear just some light to moderate walking, 30 min, enough to get the heart rate up a bit. should help with sleep. Intro

01-06-2010, 09:42 AM	#10 (permalink)
spryte Member Join Date: Nov 2009 Posts: 592 Blog Entries: 40	Intro, good idea. I think exercise would help (but not at night), and I'm going to cut down on my caffeine. None after lunch.

02-15-2010, 10:01 PM	#12 (permalink)
Toronto68 2009/11/18..... Join Date: Feb 2010 Location: Toronto, ON Posts: 1,561	I can see that walking at a minimum is one of the things that can help me. Not always in the mood for physical activity, but I think I have to do it. The insomnia is really bugging me. I used to have a pretty bad problem with it before alcoholism set in. I joked that there's nothing like going into recovery only to have all your old problems come back Another thing that I have noticed is that I am a bit of a neat freak now (thank god). Sometimes I will accumulate enough tiredness from that activity. Also have returned to liking sweets, and that figures. Intro, hope you get the steady, regular sleep you deserve and without drinking!

02-17-2010, 05:14 AM	#13 (permalink)
Fandy Enlighten and Expurgate Join Date: Feb 2010 Location: NJ Posts: 8,272	I think i increased my drinking because I have ALWAYS had trouble sleeping....i would drink to sleep, along the way mixing it up with ambien, ativan, valium that was prescribed for the cat's bladder infection, percocet for my broken shoulder, anything to sleep. i'm currently on Day 2 of sobriety and have had 6 hours of sleep in 48 hours. I never do caffiene after 12noon, always exercised in the am. i hope sleep and better health will return sooner rather than later. sleep deprivation is horrible, difficult to function at work.

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02-17-2010, 02:31 PM	#14 (permalink)
Fandy Enlighten and Expurgate Join Date: Feb 2010 Location: NJ Posts: 8,272	it's just after 4PM and I feel tired/sleepy for the first time in 2 days...I'm killing fruit flies in my office and they are NOT my imagination...but it is frigging February so WHY are they here??? (i'm irritated, cranky). I'm going home will have a cup of cammoile tea (without liquor) and try to take a nap....but then will I be able to sleep tonight? no wonder I have no energy! I am so tired of "toughing it out" and still not sleeping. I've always envied those who can nap during the day, I'm not one of them!!!

04-12-2010, 09:24 AM	#15 (permalink)
loveon2legs Member Join Date: Nov 2006 Posts: 1,238	I am almost 3 months sober, and my sleeping patterns are HORRIBLE!!! up most of last night, then when it's time to get up all I want to do is sleep!!!! I have a prescription for serqueol which I don't like taking because it makes me feel foggy in the morning. almost hungover like..... and I'm quite active.....so I guess I will just have to wait it out!!! blah!!