Finding hard to sleep now I'm not drinking.

[pablito-uk]

For the last two weeks I have not been drinking any alcohol at all. These are a for reasons known only to myself; but that's not important.
I am finding it hard to sleep at night. Initially I can't get to sleep, then I wake up a few times at night, and then in the morning I am knackered and can't get up!
I think it's that my brain is still very active, where-as after a drink or two my mind is much more relaxed.
Can anyone suggest anything to do or to take to help me? I do not want to start taking pills (chemical or natural). Cheers.

[Grimalkin]

Hi Pablito-uk. I have recently cut down on drinking for the opposite reason!

There are several things to consider I think. What are you doing instead of drinking in the evenings? Eating late, drinking caffinated drinks (tea, coffee, cola etc), exercise/lack of exercise could all be factors.

Also I think you need to train yourself into a new routine, and give it time to work. Give yourself an hour to wind down, write a short list of things on your mind and/or tasks for the next day or a journal to calm your brain, have a bath/shower, read, get some peace and quiet, dim the lights. Don't lie there thinking "I can't sleep" - read or listen to music instead. It may take a few weeks to get into a new routine, but I expect it will work.

If you find no improvement maybe you should see your GP - they wouldn't necessarily prescribe tablets, but if it's really troubling you may refer you to a sleep clinic - you could be waking up due to breathing problems etc. that you are not normally conscious enough to register when you are "anaesthetised". Good luck - I hope things improve.

[loopey]

sounds odd but try changing your room around, if you get into the habit of not sleeping it can sometimes help to break that, good luck,

[Morrisonker]

maybe you could start doing a bit of exercise? Get yourself good and tired physically for a few days, have an early night and hopefully that will get a new routine started. Alternatively exercise your brain! Whenever I've got an exam to study for I'm shattered by about 9pm and have to go to bed. Maybe do some puzzles, on paper not online, read a book etc. Try not to watch tv, go online or play videogames at night because it'll wake you up too much.

[joko]

You could try hypnosis cds played on a loop all night.

or listen to serene music on a loop

or listen to comedy cds or audio books in order to stop yourself thinking about things. don't listen too intently though. you will drift off and miss most of it.

lavender essential oil - sniff it

eat lettuce before bed

[pablito-uk]

Lettuce... really?

It's worth a go I guess, cheers!

[Yingying1987]

iv read in a few magazines that carbs help ppl sleep so like pasta etc.. and protein in the morning for energy.

Also try excersing in the afternoon to tire you out abit.

Another thing you can do it to force your body clock so you sleep. Ie maybe tonight you wont sleep at all or very late but force yourself to get up really early and go outside asap as daylight helps set your body clock. Then by the end of the night youll be dieing to crawl into bed. Thats how i do it when i pull all nighters so this might help you.

[mimififi]

try caffeine free teas before bed particularly "sleepy time tea" (tesco) or "night time tea" (health food shops.)

Also, make sure you are caffeine free from lunch time onwards. If I have a coffee in the evening, I can say good bye to good sleep that night. If you need a pick me up aroung 3pm as you start to flag, then you could try peppermint tea. Excellent for stomach health and also a good stimulant. Also try slow release sugars in the avo tea, like pasta, bread, bananas, dried fruit etc.

Also, don't have too much sugar in the evening either.

It's a bit like anything really, when you suddenly stop something the body is used to having, it has to rebalance itself and adjust to it's new chemical levels.

[tellboy]

Depends on how much you were drinking before you suddenly stopped.
Alcohol is a depressant. Although you do not want to take pills you may need to for a while. Nothing wrong with doing that for a while to get a sleep routine going.

[pablito-uk]

Hi again and thanks for all your comments and suggestions. I am sleeping better now during the night, but strangely enough I am waking up feeling like I have a hangover! It clears quickly though.

I have heard before that this is normal for the first few weeks. It is something to do with the body detoxing itself. I am losing my beer belly and generally health-wise I am much better.

Cheers again for contributing to this topic. Keep adding if you feel like it. It appears to be an interesting theme...

[bankythehat]

The 6 Points to a good nights sleep: (Curtosy of Paul Mckenna)

1. Get up half an hour earlier than usual and stick to it every day (weekends included)

2. Go to bed only when you feel tired

3. Use your bed only for sleeping. Don't use it to eat, read, watch TV etc

4. Don't take naps or rests during the day or this will upset your sleep pattern.

5. If you can't get to sleep within 1 hour then get up and do something boring like tidying etc. Soon your brain will associate night time with doing boring things and it will induce sleep

6. Sort out any worries before going to bed. A lot of people toss and turn because they are worring about something. Try if you can to sort out what you plan to do about your worry and go to bed with a clear head!

[hallcross]

Hi Pablito
I have also stopped for the last 12 days, and really have found it hard to switch off in bed, plus getting a bit irritable in the day. I am an athlete, so my reason for stopping was it was intererfering with training, and I was normally sluggish during the day. I also realised it must be doing me harm.

I never used to get drunk, just enjoyed a bottle of wine and a beer or two at night, never in the day.

I go to bed tired from a days work and my training session, but the brain seems too active, and flits from one thing to another. Things seem to be getting easier, so early days yet, drinking had become a habit to my wife and I.

Good luck Pablito, things will get better

[pablito-uk]

Cheers, and Good Luck to you hallcross! Cheers for your words.

It's been 4 weeks today since I stopped drinking and I am delighted to tell everyone that it does improve with time. I sleep much better now and I wake up in the mornings feeling fine. My health has improved no end too.

I did try some of the suggestions put on this thread and they do work. I eat slow release foods as suggested here. Bananas are great. I have started drinking Green Tea after a friend suggested it to me. It has a little caffeine in, but it is much better than coffee, and very good for you. I have been working my brain during the day so that at night it is tired.

I was like you hallcross. Just a drink or two, but enough to get me thinking that I should stop for a while. And the money I've saved...! I'm of to Spain next week to visit my girlfriend where I will be having a little to drink, but I've proved to myself that I don't need to drink all the time. I'm very pleased with myself!

If anyone reading this is thinking of going-on-the-wagon for a while then I recommend it and 'Good Luck!' (Consult your doctor, etc...)

Cheers for everyone's comments. You've all been a great help and very supportive.