Sleep Disruption During Withdrawal: Why You Can’t Sleep and What Helps

Written by: Chris Goodman, SEO Specialist

Clinically Reviewed By: Donnita Smart, LCDC

Last Reviewed: April 27, 2026

How Substances Change Sleep

Most substances of misuse change the structure of sleep: how long it takes to fall asleep, how often you wake up, and how much deep sleep and dreaming (REM) sleep you get. People who are actively using often feel like they are sleeping fine, but the sleep they get is usually lighter and less restful. When the substance stops, the brain has to relearn how to sleep on its own. That takes time, and the path looks different for each substance.

Sleep and substance use also feed each other. A review in NIAAA’s journal Alcohol Research and Health by Roehrs and Roth notes that “disturbed nocturnal sleep increases the likelihood of alcohol use,” and that about 30 percent of people with persistent insomnia in the general population reported using alcohol to help them sleep in the past year.

Alcohol Withdrawal and Sleep

Alcohol can make you drowsy, but it is a poor sleep aid. Roehrs and Roth found that at higher doses, people had more wake periods and light sleep during the second half of the night, and that tolerance to alcohol’s sedative effects can develop within 3 nights.

After someone stops drinking, the Angarita review says “insomnia is the most frequent complaint.” It also reports that:

Trouble falling asleep is common in acute withdrawal (roughly weeks 1 and 2) and post-acute withdrawal (roughly weeks 2 through 8).
REM rebound, which many people notice as vivid or disturbing dreams, has been documented after 2 to 3 weeks of abstinence.
Deep sleep recovery has no definite timeline, but the literature suggests it may take 3 to 14 months or longer.

The NIAAA Core Resource on Alcohol puts the prevalence of sleep disorders among people with alcohol use disorder at 36% to 91%, and says sleep changes may recover “only after 30 or more days of abstinence.” Our posts on alcohol and sleep and the benefits of quitting drinking go into more detail.

Alcohol withdrawal itself can be dangerous. NIAAA warns that when someone who has been drinking heavily for a long time suddenly stops, withdrawal can be painful or even potentially life-threatening. Do not stop suddenly after heavy regular drinking without medical advice. Our guide to alcohol withdrawal explains the warning signs.

Opioid Withdrawal and Sleep

Opioid withdrawal brings muscle aches, restlessness, sweating, anxiety and cravings, all of which make sleep hard. Most people sleep very little in the first few days. The Angarita review reports trouble falling asleep, less total sleep and lower sleep efficiency during the first 3 weeks of abstinence compared with healthy sleepers, along with reports of insomnia and oversleeping after 3 weeks.

Sleep problems do not always end with medication treatment either. The same review found that more than three-quarters of people on methadone maintenance still report sleep complaints, and it notes that opioids, including methadone and buprenorphine, are linked to breathing problems during sleep in some people. If you take an opioid medication and snore heavily, gasp awake or feel exhausted every day, tell your prescriber. Our page on opioid withdrawal covers the acute phase.

Sleep is one of the first things people ask me about after detox, and one of the most frustrating. I tell them it usually gets better, but it rarely happens overnight. The worst thing you can do is reach for something to knock yourself out. Talk to your care team instead, so you have a plan for the hard nights.
Donnita Smart, LCDC

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Stimulant Withdrawal and Sleep

Stimulants often flip the pattern. The Angarita review says the first several days to a week after stopping cocaine bring sleep disturbances, oversleeping (hypersomnia), bad dreams and low mood. After that, sleep often gets worse in a way people do not notice. Researchers call it “occult insomnia”: people report sleeping better while sleep studies show their sleep getting worse. In research on cocaine abstinence, measured sleep time around the third week was as low as 300 to 330 minutes, even with the chance to sleep 8 hours or more.

That matters because the same review links poor sleep during cocaine abstinence to worse thinking and to more cocaine use or relapse. Our page on meth withdrawal covers stimulant withdrawal more broadly.

Benzodiazepine Withdrawal and Sleep

Benzodiazepines are often first prescribed for anxiety or sleep, so stopping them can bring back the original problem along with rebound insomnia and anxiety. The FDA’s 2020 boxed warning says physical dependence “can occur when benzodiazepines are taken steadily for several days to weeks, even as prescribed,” and that stopping abruptly or reducing the dose too quickly can cause withdrawal reactions, including seizures, which can be life-threatening. The FDA also notes some patients had withdrawal symptoms lasting many months. Never stop a benzodiazepine on your own. A prescriber can set up a gradual taper. Our post on benzo tolerance explains how dependence builds.

Cannabis Withdrawal and Sleep

NIDA lists cannabis withdrawal symptoms that include irritability, anxiety, restlessness, insomnia and “strange or unsettling dreams.” The Angarita review reports sleep difficulties in anywhere from 32% to 76% of people going through cannabis withdrawal. Strange dreams typically start 1 to 3 days after stopping, peak around days 2 to 6 and last 4 to 14 days, though larger studies have found sleep problems lasting around 43 days and strange dreams as long as 45 days. Many people used cannabis to fall asleep, so the first weeks without it can feel rough.

Why Sleep Matters for Recovery

Poor sleep is not just uncomfortable. In a 2001 study of people treated for alcohol dependence, Brower and colleagues found that 61% had insomnia symptoms in the 6 months before treatment. Among 74 patients followed for about 5 months, 60% of those with baseline insomnia relapsed to any alcohol use, compared with 30% of those without it. Insomnia remained a robust predictor of relapse after controlling for other factors. The Angarita review reports similar links between poor sleep and relapse for cannabis, cocaine and opioids.

None of that means bad sleep causes relapse on its own. It does mean sleep is worth treating as part of recovery, not something to just wait out. Our post on handling cravings pairs well with this one, since tired nights and strong cravings often show up together.

What Helps

The CDC’s sleep guidance recommends 7 or more hours a night for adults and lists habits that can improve sleep. They apply in recovery too:

Keep a consistent schedule. Go to bed and get up at the same time every day, even after a bad night.
Set up your room. Keep it quiet, relaxing and cool.
Power down. Turn off electronic devices at least 30 minutes before bed.
Watch caffeine and late meals. Avoid caffeine in the afternoon or evening and large meals before bed.
Move during the day. Regular exercise helps. Check with a doctor first if you have heart, liver or other health problems.

If sleep problems last, ask about cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends that all adults with chronic insomnia receive CBT-I as the initial treatment. The National Heart, Lung, and Blood Institute describes CBT-I as a 6 to 8 week plan to help you fall asleep faster and stay asleep longer. In a small 2019 pilot trial with veterans in early alcohol recovery, CBT-I substantially reduced insomnia, though it did not reduce drinking. So it is a sleep treatment, not a stand-in for addiction treatment. Our guide to sleep and sobriety has more practical tips, and our post on evidence-based treatment covers the bigger picture.

What to Avoid

Alcohol or other substances as a sleep aid. Alcohol and other substances may disrupt sleep further and can increase risks related to continued use and relapse.
Mixing sedating substances. Do not combine alcohol, opioids, benzodiazepines or other sedating medicines unless a prescriber specifically tells you to.
Self-prescribing sleep medication. NIAAA advises against prescribing as-needed medications with misuse or overdose potential, such as benzodiazepines, for sleep in people with alcohol use disorder. Some over-the-counter and prescription sleep aids also carry risks, so talk with a clinician before taking anything.
Long or late naps. They can make nighttime sleep harder.
Judging recovery by one night. A bad night is not a sign of failure. Look at the trend over weeks.

I would rather someone tell me they haven’t slept well in a week than tough it out quietly. Being exhausted makes everything harder, including saying no to cravings. Sleep problems are something your care team can actually work on with you.
Donnita Smart, LCDC

When to Reach Out for Help

Talk with a doctor, counselor or treatment provider if:

Insomnia is not improving after several weeks, or is getting worse
Poor sleep is affecting work, safety (like driving) or your recovery plan
You notice loud snoring, gasping awake or heavy daytime sleepiness, which can point to sleep apnea
Low mood or anxiety is getting worse along with poor sleep
You feel tempted to drink or use to get to sleep

If you or someone you know is in emotional crisis, call or text 988. If anyone is in immediate danger or cannot stay safe, call 911 or go to an emergency department. If someone has stopped breathing, cannot be woken or may have overdosed, call 911, give naloxone if available, and stay with the person until help arrives. Alcohol and sedative withdrawal can be dangerous, so do not stop suddenly after heavy regular use without medical advice.

Talking With a Professional

Sleep is part of the bigger recovery picture and deserves real clinical attention. Before you call, it can help to keep a simple sleep diary for a week: when you went to bed, when you woke, how often you woke up, any naps and any caffeine. The admissions team at Discovery Point Retreat can explain what an assessment involves. Ask which services are currently available and whether outside care, such as a sleep specialist, might also be needed. A primary care doctor is another good place to start.

FAQ

How long does insomnia last after quitting drinking?

It varies. NIAAA says sleep changes may recover only after 30 or more days of abstinence, and research suggests deep sleep may take 3 to 14 months or longer to fully recover. Many people notice gradual improvement week by week.

Why am I having such vivid dreams?

Vivid or strange dreams are common after stopping alcohol and cannabis. After alcohol, REM sleep rebounds. After cannabis, strange dreams usually start within a few days and fade over a few weeks.

Why am I sleeping so much after stopping stimulants?

Oversleeping in the first days after stopping cocaine or other stimulants is common. Sleep often becomes lighter and shorter after that, even if it feels better.

Can I take a sleeping pill?

Ask a clinician first. Some sleep medications can be habit-forming or interact with recovery, and NIAAA advises against as-needed benzodiazepines for sleep in people with alcohol use disorder.

Is CBT-I worth trying?

Yes, if insomnia is lasting. It is the recommended first treatment for chronic insomnia and has been studied in people recovering from alcohol dependence.

Does bad sleep mean I will relapse?

No. Studies link insomnia to higher relapse risk, but that is a reason to treat sleep problems, not a prediction about you. The timelines in this article are group averages from research, not a forecast for any one person.

References

Angarita GA, Emadi N, Hodges S, Morgan PT. Sleep abnormalities associated with alcohol, cannabis, cocaine, and opiate use: a comprehensive review. Addiction Science and Clinical Practice. 2016. Accessed October 2026. pmc.ncbi.nlm.nih.gov
Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Research and Health. 2001. Accessed October 2026. pmc.ncbi.nlm.nih.gov
National Institute on Alcohol Abuse and Alcoholism (NIAAA). Mental Health Issues: Alcohol Use Disorder and Common Co-occurring Conditions. Core Resource on Alcohol. Accessed October 2026. niaaa.nih.gov
U.S. Food and Drug Administration (FDA). FDA Requiring Boxed Warning Updated to Improve Safe Use of Benzodiazepine Drug Class. 2020. Accessed October 2026. fda.gov
National Institute on Drug Abuse (NIDA). Cannabis (Marijuana). Accessed October 2026. nida.nih.gov
Brower KJ, Aldrich MS, Robinson EA, Zucker RA, Greden JF. Insomnia, self-medication, and relapse to alcoholism. American Journal of Psychiatry. 2001. PubMed. Accessed October 2026. pubmed.ncbi.nlm.nih.gov
Centers for Disease Control and Prevention (CDC). About Sleep. Accessed October 2026. cdc.gov
Qaseem A, et al. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine. 2016. PubMed. Accessed October 2026. pubmed.ncbi.nlm.nih.gov
National Heart, Lung, and Blood Institute (NHLBI). Insomnia: Treatment. Accessed October 2026. nhlbi.nih.gov
Chakravorty S, et al. Cognitive Behavioral Therapy for Insomnia in Alcohol-Dependent Veterans: A Randomized, Controlled Pilot Study. Alcoholism: Clinical and Experimental Research. 2019. PubMed. Accessed October 2026. pubmed.ncbi.nlm.nih.gov
NIAAA. Treatment for Alcohol Problems: Finding and Getting Help. Accessed October 2026. niaaa.nih.gov
SAMHSA. National Helpline. Accessed October 2026. samhsa.gov

Resources

988 Lifeline. Call or text 988, or chat at 988lifeline.org. Free, confidential support 24/7.
SAMHSA National Helpline. Call 1-800-662-HELP (4357) or visit the SAMHSA National Helpline page for free, confidential referrals to local treatment.
911. For any medical emergency, including a suspected overdose, call 911 immediately.

This article is general education and is not medical advice.

If you or someone you love is ready to talk, call Discovery Point Retreat at (855) 245-7133 to speak with our admissions team.

Reviewed By: Donnita Smart, LCDC Executive Director - Ennis

Donnita Smart is the Executive Director of Discovery Point Retreat with over a decade of leadership experience in addiction treatment and recovery services. She holds a Bachelor of Science in Social Work from the University of North Texas at Dallas and is a Licensed Chemical Dependency Counselor, with a proven track record in managing multi-site programs, regulatory compliance, and strategic growth. Donnita leads with compassion, accountability, and collaboration, driving programs that support lasting recovery for individuals and families.

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Reviewed By: Donnita Smart, LCDC