Does Quitting Alcohol Improve Sleep? What to Expect in the First 30 Days

For many Aussies, pouring a glass of wine or cracking open a beer in the evening feels like a way to relax after a long day. And while alcohol might help you doze off faster, it’s not doing your sleep any favours in the long run. If you’ve decided to give up drinking—or are thinking about it—it's natural to wonder what impact this change will have on your sleep. The truth? Quitting alcohol does improve sleep, but the journey isn’t always smooth in those first 30 days.¹

Week 1: The Toughest Stretch

In the first few nights after you stop drinking, sleep can actually get worse before it gets better.¹ This is part of the acute withdrawal phase, and it’s completely normal. You might struggle to fall asleep, wake up frequently during the night, experience intense or even disturbing dreams, and wake up drenched in sweat.¹ It’s your body’s way of recalibrating and starting to heal after relying on alcohol to wind down. This phase can feel frustrating—but it’s temporary, and it’s a powerful sign that your system is resetting.

Weeks 2 to 4: Sleep Starts to Settle

Once you get through that first week, things usually start to look up. During the post-acute withdrawal phase, your sleep may still feel a bit hit and miss, but you’ll begin to notice progress.¹ The time it takes to fall asleep (called sleep latency) tends to decrease, and you may start sleeping longer overall.¹ That said, your sleep quality might still fluctuate. A few good nights might be followed by a restless one—but overall, you're heading in the right direction.¹

Science backs this up: during alcohol withdrawal, the body’s internal clock (your circadian rhythm) is thrown off—but for most people, it starts to resynchronize within 2 to 3 weeks. Melatonin levels (the hormone that regulates sleep) can take a little longer to bounce back, so patience is key.²

Long-Term Outlook: Stick With It

Here’s the thing—sleep disturbances in early recovery are common and can persist for weeks, sometimes even months.³ That doesn’t mean something is wrong; it just means your brain and body are learning how to sleep naturally again. But it’s important to address sleep issues, because poor sleep can be a trigger for relapse.³ If you're still struggling after a month, and it’s affecting your mood or functioning during the day, it’s worth speaking with your doctor.³

There are a number of helpful treatment options—both medication and behavioural strategies—that can support your sleep recovery.³ Practising good sleep hygiene (like keeping a regular bedtime, limiting screen time, and creating a calm sleep environment) is a great place to start.

Final Thoughts

Yes, quitting alcohol does improve sleep—but it’s a journey. The first month may come with its ups and downs, but your body is doing the deep work of healing. If sleep issues persist or are impacting your wellbeing, don’t tough it out alone—speak to your doctor or reach out to us at Sove CPAP Clinic. Getting the right support early can make all the difference.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. ppcmidwest. “Insomnia after Quitting Alcohol: How Long Do Sleep Issues Last.” Midwest Recovery Centers, 11 Apr. 2020, midwestrecoverycenters.com. Accessed 11 July 2025.
2. Meyrel, Manon, et al. “Alterations in Circadian Rhythms Following Alcohol Use: A Systematic Review.” *Progress in Neuro-Psychopharmacology and Biological Psychiatry*, vol. 99, Apr. 2020, p. 109831, doi.org/10.1016/j.pnpbp.2019.109831.
3. Arnedt, J. Todd, et al. “Treatment Options for Sleep Disturbances during Alcohol Recovery.” *Journal of Addictive Diseases*, vol. 26, no. 4, 27 Aug. 2007, pp. 41–54, doi.org/10.1300/j069v26n04_06.