trouble sleeping

[ikon]

Hello Dr. Pearlman:
I've been alcohol free since new years day and I'm experiencing trouble sleeping. My mind is racing and I seem to just stare at the ceiling. I usually end up getting out of bed and reading or watching TV and this makes me tired enough that I eventually sleep but I am just exhausted the next day. Is this normal and has anyone else been through this?

[rem1]

Hey Ikon...I had the same problem and apparently its pretty common for early recovery. You might try stopping all caffiene after 7:00 pm, no smoking an hour before bed. thats all I have for the physical part. what worked for me was deep breathing like meditation only focusing on all the good things in my life now and in the future...it may sound like new age hokum but it works. You'll be sleeping like a baby in no time! good luck

[ikon]

Hello rem1, thank u for ur help. I'll try anything if it has potential.
How long have you been 'on the wagon' rem?
I'm new to this [i mean not drinking] and don't have many people to talk to so this forum is a great idea. I hope you return so we can talk about more things and maybe help each other.
I hope we talk soon.

[drpearlman]

Sleeping difficulties are a common and frequent problem associated with excessive drinking, and also prevalent during the recovery. I had an experience of drinking primarily to shut my 'racing mind' down, I would combine a good deal of alcohol and Xanax medication to attempt sleep. It was only after I stopped using alcohol and other medications that I found that I was indeed able to sleep without any medications whatsoever.
For many people in early recovery sleep is difficult. There are various remedies for insomnia. There are medications to treat sleep in the short-term many of them are non-addictive could be prescribed by your PCP or psychiatrist - such as but not limited to Trazodone, Remeron and possibly Seroquel.

Still, further, there are variety of meditation or hypnosis tapes that are available. Many patients use a headset and listen to their iPod, which may have collections of hypnosis and home relaxation tracks that are quite useful in calming their minds and inducing a sound night's sleep.

Additionally, here are two articles on CBT, cognitive behavioral therapy, and 'sleep restriction', where, without medications you are able to adjust your sleep. This may require at the outset, for several nights some lessened sleep or sleepiness, until eventually your sleep cycle is re-established.

In any event, difficulties with sleep are far less a problem then excessive drinking. And, sleep problems are amenable to appropriate therapy, whether they are pharmacologic, mind soothing audio tracks or a cognitive behavioral therapy such as 'sleep restriction'.

I hope this is helpful.

Michael Pearlman, M.D.

[ikon]

I can't believe it's been almost seven months sober now and I'm finally able to count on a decent nights sleep. You were right REM1. What helped me alot was a relaxation tape I bought with deep breathing and nature sounds! Before long I was waking up before I realized I was asleep! I also started walking 20 minutes a day. I don't know if this had anything to do with my sleep but I feel better physically. Thanks for your interest Dr. Pealman