Drinking at night due to insomnia, now feeling dependent, what should I do?

Hi there, I'm really sorry to hear you haven't had a good night's sleep for a while. I hope my answer below helps you get back to enjoying peaceful sleep again soon.

From what you've said, it seems like we've got two main issues to look at.

What's the root cause of your sleep issues?

Is there an alcohol or drug dependency?

For the question "Why do I have insomnia?,"

I'd highly recommend the book "The Sleep Well Method" by Rafael Perlaio, Clinical Professor of Psychiatry and Behavioral Sciences at the Stanford Center for Sleep Science and Medicine. It's a great reference guide for all things sleep-related, including how to establish a healthy sleep routine. It also includes specific guidance that I think you'll find helpful. I'll list a few methods you can try:

What do you do when you start to worry too much? Try writing down everything you need to do the next day for 15 to 30 minutes. Then, close the notebook and tell yourself that your day is over.

If you start to worry again, remind yourself that you've got all the important things down and that your day is over. (It's best to write by hand, away from work and the bedroom, in a quiet place.)

* Don't worry about the quality of your sleep. It'll only lead to insomnia if you do.

* Set a regular wake-up time every day. It's easier to fall asleep when you force yourself to get up at a specific time. Plus, a strong biological clock will help you go to sleep at a more regular time.

* Mindfulness meditation: Put your hands on your abdomen and focus on your breath going in and out, from your toes to your head. There are lots of meditation audio files you can use (10 minutes a day for at least 8 weeks).

If you wake up during the night:

Don't check the time, just lie there and focus on your breathing.

If you feel anxious, get up and leave the bedroom. Do something else that's really boring, like reading a book you bought a while ago but don't want to read.

Try to avoid turning on electronic devices and eating snacks.

Question 2: Is there an alcohol or drug dependency?

I'm not sure how often you fall asleep this way or if you feel more tired or have other symptoms when you wake up. If you think this is already an issue, I'd suggest seeking professional guidance from a specialist institution or hospital. This kind of dependence can have long-term effects on both your mind and body.

I hope my answer is helpful for you. If anything in the answer seems inappropriate, please feel free to discuss it.

Hello (^_^)/, I'm happy to meet you on the Yixinli platform.

Hello ( ^_^)/, It's a pleasure meeting you on the Yixinli platform.

Take a moment to read your words again. It's clear you're feeling troubled. Your subconscious knows that alcohol can be fatal, that dependence on it can be fatal, that quitting is difficult, and that you need to rely on your own strong willpower.

Alcohol dependence is a psychological state caused by long-term repeated drinking that causes a craving for alcohol.

You can choose to try my method.

✡️✡️✡️ Be more aware of the dangers of alcohol. If you're struggling with alcohol addiction,

You can remind yourself

1. There's an increase in body fat.

The alcohol calories that the body can't burn are stored as fat.

2. It can also affect your eyesight.

Alcohol can make it hard to focus because it paralyzes the eye muscles. It can also disrupt the brain's coordination system, which makes people more likely to fall.

3. It also affects the skin.

Alcoholism can also lead to serious issues with the skin, including dehydration, loss of elasticity, accelerated aging, and an increased likelihood of wrinkles.

?️?️?️Adjust your mindset about alcohol abstinence and get support from others.

Once you've got a good attitude about not drinking, you should let your family and friends know. Ask them to keep an eye on you and make sure you don't drink.

?️?️?️ Make an addiction recovery plan.

It's best to break the plan down into small goals, like cutting back on drinking by six times in the first month and 12 times in the second. Make sure the goals are reasonable and realistic.

Set up a reward and punishment system.

For every goal you meet in your alcohol-free plan, you'll get a reward. It could be a trip, some shopping for clothes, or even playing with the kids.

If you have a drink without your partner knowing, you can be made to do the housework for a month, or help your kids with their homework for a month, or eat bitter melon for a month.

?️?️?️Make sure you're feeling full.

When you're full, you're less likely to want to drink. This is because your stomach sends a signal to your brain when you've eaten enough. This feeling can help you avoid drinking, as well as food. So before drinking, have some soup and fruit to feel fuller, and you'll be less likely to drink.

✡️✡️✡️ Try something new!

Try to find a new hobby, volunteer work, or a job that is meaningful and fulfilling. If you feel like you have a purpose in life, it'll be easier to resist the appeal of drinking.

If you find you can't refuse the temptation in a short period of time, you can choose to...

It's important to drink plenty of water before drinking. Alcohol can really speed up the loss of body water, so it's a good idea to drink lots of water before you start drinking to make up for it. It's also a good idea to drink water while you're drinking, as this can help your body process the alcohol more effectively and reduce the damage it can do.

That's all I have to say for now. I hope it helps.

Best of luck!

Hello,

Host:

After carefully reading the post, it is clear that the poster is dependent on alcohol. It is also evident that the poster has the courage to express his distress and actively seeks help on the platform, which will undoubtedly help him understand himself better.

You need to adjust yourself accordingly.

Next, I will share my observations and thoughts in the post, which will undoubtedly help the poster to look at himself from a different perspective.

1. Fighting pain often makes it worse.

From the post, it is clear that the poster needs to drink a little wine at night to get better sleep quality because of insomnia. I understand the reason why the poster does this.

I want to know why the poster wants to get rid of his dependence on alcohol. Is it because of the amount of alcohol?

We must pay attention to whether a lot of alcohol is needed to fall asleep.

If a little alcohol is enough, then it doesn't matter.

It's a common misconception that fighting pain makes it go away. The reality is that just like insomnia, the more you want to sleep, the less you can sleep.

If you don't drink too much, within the limits you can accept, then drinking a little is not a problem.

2. You need to find out why you are suffering from insomnia.

The host mentioned in the post that he has been suffering from intermittent insomnia for the past six months. There must have been a lot of stress in the past six months.

You need to think about and explore whether you're feeling a little anxious.

The original poster's fundamental issue is insomnia. If you don't have insomnia, you don't need alcohol.

Stress and anxiety often prevent us from sleeping. The host should learn ways to deal with anxiety and stress, such as relaxing the body when feeling anxious and listening to meditation music.

This is often when we sleep well. It is followed by some small meditations.

The host should try meditation. Many people now rely on meditation to deal with insomnia.

3. Get help.

There is a lot of research on insomnia these days, and some psychologists have published books and courses on the subject. The original poster should definitely check them out.

If you have the means, you should seek professional counseling.

I hope this is helpful and inspiring. I can't answer more because there's only so much information in the post. I am Zeng Chen, a psychological coach at Yi Xinli.

Your message implies two problems.

1. You have suffered from intermittent insomnia for the past six months.

2. You have developed a dependence on alcohol.

The two problems are interlinked and affect each other. They impact your daily life. The following information is for you. It will help alleviate your problems and promote peaceful sleep.

First, tackle the root of the problem and improve your insomnia.

First, you need to improve your insomnia.

You first tried to fall asleep by drinking alcohol. This is a way of exploring ways to help yourself sleep better.

Alcohol plays a role in helping you sleep, but it can also lead to addiction.

We can tackle the issue of insomnia again and find other solutions to help you get a good night's sleep, aside from alcohol.

You must understand the physiological factors affecting insomnia.

Hunger, overeating, fatigue, sexual excitement, and somatic pain all cause insomnia in individuals.

2. You must understand the impact of environmental factors on insomnia.

A noisy environment, uncomfortable lighting, being too hot or too cold, polluted air, living in a crowded place, or suddenly changing the sleeping environment will cause some people to suffer from insomnia. The phenomenon we mentioned earlier of "bed dependency" is a common example.

3. Understand the impact of psychosocial factors on insomnia.

Various unpleasant events in life and work, such as work pressure and interpersonal tensions, are significant contributors to the prevalence of insomnia.

4. Understand how drugs and food affect insomnia.

The improper use or overdose of caffeine, theophylline, thyroxine, corticosteroids, antiepileptic drugs, central stimulants, etc., is a significant factor in the occurrence of insomnia.

Individual insomnia is also caused by withdrawal or adverse drug reactions.

5. Understand how factors that change sleep rhythms impact your health.

Frequent changes in night and day shifts undoubtedly lead to insomnia.

6. Understand the influence of lifestyle factors.

If you rest too much during the day, exercise too much before bed, or smoke, you will likely experience insomnia.

7. Understand the influence of personality traits.

People with excessive tension, anxiety, and obsessive-compulsive disorder are more prone to insomnia than the average person.

The above seven dimensions will help you examine and understand the factors that may have affected you over the past six months.

1. If it is the influence of physiological and behavioral habits,

You must adjust your work and rest schedules, avoid eating four hours before bed, avoid strenuous exercise three hours before bed, etc. Do not take the above-mentioned drugs that affect sleep. If you must take them, discuss the medication with your primary care doctor to help you improve the state of sleep from a physiological and behavioral perspective.

2. If it is the influence of environmental and circadian rhythm factors, then you must change your physical space. Buy better blackout curtains, create a sleeping environment with the right temperature, have a relatively stable routine, and reserve sleep for the night. This will alleviate your insomnia.

You can alleviate insomnia by changing the physical space. Buy better blackout curtains, create a sleeping environment with the right temperature, have a relatively stable routine, and reserve sleep for the night.

3. If it is the influence of psychosocial and personality factors

You must seek professional psychological services, such as psychotherapy or counseling, to help you cope with stressors, interpersonal tensions, and other events that may cause psychological fluctuations. These services will also help you adjust and improve your flexibility in terms of your personality.

Second, alcohol-dependent individuals must take small steps and gradually reduce their alcohol consumption to gain freedom to drink.

When sleep improves, alcohol dependence will improve as well. If dependence is high due to long-term use, reduce addictive behavior a little at a time until a normal use or non-use state is restored. At the same time, replace the type of alcohol from high concentration to low concentration.

For specific methods, see below.

You currently drink 100ml of white wine every night.

In the first week, you must reduce by 10ml to 90ml.

After one to three weeks of adjustment, in the fourth week, you must continue to reduce by 10 ml to 80 ml, and if possible, replace with beer.

You can do this. Gradually reduce the amount of alcohol you drink until you reach a point where you are consuming none or just a sip of fruit wine. Once you have reached this point, you can stop this kind of withdrawal behavior.

You can do this.

I am not a psychologist. I am a spiritual therapist who cares for the human heart. I wish you well.

Hello, I'm Fly's heart detective coach.

I can see how insomnia is causing you distress, especially the suffering you feel when you drink alcohol to sleep. It's clear that you've developed a dependency on alcohol, and you're unable to sleep peacefully.

Let's look at this from two angles. We all have our own patterns, like ways of thinking and behaving, and we bring these into our relationships with other people, things, and situations.

1. Thinking mode:

The ABC model of emotions: A, the triggering event; B, the belief; C, the emotion triggered by the event. We often think it is event A that triggers our emotions, but in fact it is B that triggers C.

People tend to live in a cycle, which can be either virtuous or vicious. As you mentioned in your text, the cycle goes like this: insomnia – suffering – drinking/taking pills – falling asleep – insomnia again – suffering – drinking/taking pills...

Every challenge that makes you feel frustrated has a limiting belief in your brain.

The belief that insomnia is caused by external factors and can be treated with alcohol is a common one.

To break the pattern and change your assumptions/beliefs, you need to understand that your brain is active when you're trying to sleep, whether you realize it or not. This is why hypnosis and meditation can help. Once you've found a way to calm your brain, you'll be able to achieve a restful state and finally get the sleep you need.

2. Behavioral patterns:

2. Behavioral patterns:

Should we look for solutions outside ourselves or work on developing our inner resources?

Insomnia is often caused by external factors like recent work pressure, a fast pace of life, or relationship problems.

Cultivating inwardly means looking for the cause within yourself, developing your ability to meditate, handle pressure, and have a good relationship with others.

When we go to the gym, we work out our bodies and muscles. Meditation is a way to work out our brains.

You can develop mindfulness and focus on each breath to live in the present moment through meditation.

Furthermore, awareness of insomnia will only increase. The more we drink to numb ourselves, the more we reinforce the idea that "I have insomnia" and "drinking can counteract my insomnia symptoms."

I hope this is helpful to you. Best regards, [Name]

I'd highly recommend checking out Mr. Liao Yupeng's hypnosis course on the platform. It's a great way to learn hypnosis, and it can be really effective for quickly solving insomnia issues.

Just empty your mind and don't think of anything. Breathe in and out slowly. You'll be asleep in no time.

I hope this is helpful to you, and I wish you all the best.

I hope this is helpful to you, and I wish you all the best.

If you want to keep in touch, just click "Find a coach" in the top right corner or at the bottom. I'd be happy to work with you one-on-one as we move forward.

Greetings!

As a heart exploration coach, I believe that learning is the cornerstone of physical health.

From the information provided, it is evident that you are experiencing distress and a strong desire for change.

I will not delve into the specifics of your struggles with alcohol dependency resulting from insomnia in this forum. However, I will offer three pieces of advice for your consideration.

Firstly, it would be beneficial to consider the recent events that may have contributed to the onset of insomnia.

It is probable that the insomnia will recur if it is not resolved if the objective is to eliminate the dependency on alcohol.

In other words, the key to resolving the issue of insomnia is to identify the underlying cause of the inability to sleep.

You indicated that you have been experiencing intermittent insomnia for the past six months. What events occurred six months ago that may have precipitated this condition? It is important to consider these questions.

Only by identifying the underlying cause can one cease suffering from insomnia and cease relying on alcohol to facilitate sleep.

Secondly, it would be beneficial to engage in a rational consideration of the underlying reasons for this finding.

Rational thinking can facilitate a more nuanced understanding of oneself and of reality.

To rationalize, one must perform the following two tasks:

One must recognize that the status quo is not immutable and that change is possible.

It is essential to recognize one's own capacity for initiative.

Indeed, it is crucial to recognize that regardless of the underlying cause of insomnia, it is imperative to adopt a developmental perspective and recognize the potential for growth and improvement. This shift in thinking can facilitate relaxation, which in turn can enhance the quality of sleep.

Secondly, it is important to recognise that even if the issues currently being experienced cannot be resolved immediately, alternative methods can be employed to replace the role of alcohol.

In other words, alternative methods for facilitating sleep can be employed.

When viewed in a rational manner, some of the negative emotions may dissipate.

It is recommended that you direct your attention to your own needs and consider how you might achieve a greater sense of relaxation.

Upon rational consideration of the underlying causes of insomnia, individuals may gain insight into potential solutions. At this juncture, it is crucial to shift the focus towards oneself and strive to implement these strategies with dedication.

For example, one can engage in a period of introspection regarding events that transpired six months prior. This practice, in and of itself, has the potential to elicit a sense of well-being, as it entails a willingness to accept one's circumstances. When one is able to embrace their current state, they gain the inner fortitude to effect change.

One might also inquire as to whether there are truly no actions that can be taken with regard to the events of the past six months. This kind of rational thinking may also lead to the realization that the actual situation may not be as unfavorable as initially perceived, which may result in an improvement in one's emotional state. Even if the events that are a source of concern ultimately materialize, one may come to understand that there is a high probability of being able to cope with them because of one's growth and development, including the acquisition of financial resources, interpersonal skills, and other abilities. This may also prove to be an effective solution for insomnia.

In the event that one is unable to cope with recent events and continues to experience insomnia, it is recommended to explore alternative methods for promoting sleep. These may include engaging in physical exercise prior to bedtime, reading material of a relatively less engaging nature, or, in instances where sleep remains elusive, allowing the mind to wander and relax. This approach may prove beneficial in facilitating sleep. It is crucial to recognize that one has the capacity to take action to alter the circumstances.

Once action is initiated, the various negative emotions will gradually dissipate, thereby reducing the likelihood of suffering from insomnia and simultaneously facilitating the cessation of alcohol dependence.

It is my hope that this response is of some assistance. Should you wish to pursue further communication, you are invited to click on the "Find a Coach" link at the foot of this page, which will enable me to engage with you on an individual basis.

Hello!

You've had insomnia for six months. Is it work-related?

Or is there a relationship problem?

The questioner also had insomnia before. He could fall asleep without alcohol. This time is worse. What caused the insomnia last time?

Can you think about these questions?

Let's look at the dangers of alcohol.

Alcohol suppresses the central nervous system. Alcoholism can damage the peripheral nerves in the central nervous system, causing diseases like gastritis, oral cancer, digestive tract tumors, cirrhosis, and hypertension.

How can I quit drinking?

Find out why you can't sleep.

The questioner wants to quit drinking. First, assess how much alcohol you drink every night. If you get slightly drunk, that's fine. If you get drunk, it's not a viable option.

What other benefits do you get from drinking? Do you stop facing reality after drinking?

If you drink to escape reality, you'll only feel worse. You'll become addicted. You need to find the real reason for your insomnia and the right solution to break your dependence on alcohol.

2. Listen to soothing music before bed. It can help you relax. Muscle relaxation therapy is when you relax your muscles. You can control your muscles and relax your spirit and anxiety.

3. Learn breathing relaxation training. Search online for the method. It's simple.

Do it yourself. Exercise too.

Don't sleep too much during the day.

4. Use the relaxation training method.

Lie on your back and imagine yourself in a sunny spot by the sea, listening to the waves and enjoying nature. It's best to imagine scenes from your own past that you've experienced and that make you feel relaxed.

Imagine a relaxing scene.

If nothing works, go to the hospital! You need to find the root cause to solve it.

Best,

Hello!

Insomnia affects your body and mind. To get rid of it, you may take sleeping pills or drink alcohol.

Using medication or alcohol to deal with insomnia is not the best approach. They may only treat the symptoms, not the root cause.

Your problem is trying to quit drinking, which only solves short-term problems. You often use it to solve insomnia. Have you thought about what you'll do if you quit drinking and still have insomnia? Sleeping pills have side effects and may lead to drug dependence.

So, find the cause of your insomnia.

First, see a doctor to check for other physical causes of your insomnia.

You can also go to a specialist hospital to see if your mental health is affecting your sleep.

You can also see a psychologist if your sleep is affected by your mental health.

There are many causes of insomnia. You know best about this problem. Choose a method to find the root cause of your insomnia. Then take targeted treatment measures.

When you stop needing alcohol to sleep, it will be easier to quit.

I hope Hongyu's reply helps. Thanks for asking!

How old are you? Did you have similar insomnia before you had it for six months?

"The only way I can fall asleep is to drink or take some medicine. If I don't drink, I'm likely to stay awake until dawn." How did the questioner come to this conclusion?

Have you had this experience yourself, or do you think it could be the case?

"I've had insomnia before, but I've never used alcohol before. I got better on my own," so why do you think you won't "get better on your own" this time?

Is this insomnia different from what you've experienced in the past? Does it mean that you have to rely on alcohol and medicine to overcome it?

"I'd like to know if there's a way to get rid of alcohol dependence." "Alcohol dependence" has been diagnosed by a hospital?

If it's just a "self-perception," then you're more open to the idea of "alcohol dependence" because you didn't mention you were concerned about "drug dependence." Perhaps the medicine you take doesn't create a dependence?

If taking medicine doesn't make you dependent, then the questioner can simply change to "just take some medicine" to help you sleep and stop drinking. This way, there'll be no alcohol to rely on. And it doesn't affect sleep, so it's the best of both worlds.

It's possible that the questioner is subconsciously drawn to drinking and reluctant to give up alcohol because they can't sleep at night.

If you can control yourself, just drink less every day and do it gradually. It's not easy to get rid of it if you think about it!

I really hope my reply helps you out, and I'm happy if it's useful. Best wishes!

Hello question asker!

What should I do if I drink too much alcohol to sleep?

I don't know what kind of alcohol the questioner drinks or how much. If it's not hard liquor, the amount is small.

Wine is good for you if you drink it before bed.

If you drink a lot of strong alcohol, you need to make some adjustments. The following suggestions are made:

(1) Don't worry about insomnia.

Occasional insomnia is not harmful. You can still work and study the next day.

If you can't sleep, don't worry. Being nervous makes it harder to sleep. You'll probably sleep well the next night.

Exercise after dinner helps you sleep.

Do some exercise after dinner. Go for a walk, dance, practice yoga, jog, etc. This helps you fall asleep naturally when you're tired.

(3) Let go of things that have been on your mind for a long time.

Maybe something in our lives didn't go well or we're having trouble letting go. When we lie in bed, our mind goes back to those things, and we can't sleep. At this point, it might be a good idea to say, "Let it go!"

Read a book and go to bed when you feel sleepy.

(4) Breathe deeply to relax

Lie on your back and take deep breaths. Inhale and expand your stomach for five seconds. Exhale for six seconds. With practice, you may fall asleep.

(5) Keep using what works.

The author of the question also had insomnia. What method worked well? I'll try it again.

(6) Create a good sleep environment.

Listen to music and turn off the lights before bed. Take a hot bath an hour before bed.

These things help you sleep.

(7) If you can't sleep, just lie in bed.

Lying in bed without falling asleep is as good as falling asleep.

(8) The right mindset

The subconscious mind finds "no" difficult to understand. When we are lying in bed, we should tell ourselves, "I hope I sleep well tonight!" instead of thinking, "I must not be sleepless tonight!"

These suggestions are for reference only.

We hope these tips help. Best regards!