Breaking the Cycle of Sleep Deprivation: How Cutting Alcohol and Building Better Habits Changed My Life

There was a time in my life when sleep felt like an impossible dream. I’d crawl into bed, absolutely drained, expecting the sweet relief of sleep to wash over me—only to spend the night tossing, turning, and waking up every few hours. My mornings were even worse. I’d drag myself out of bed feeling as though I hadn’t slept at all, forcing myself through another tiring day, and somehow, I’d still look forward to bedtime. But every night was the same—unfulfilled promises of rest, no relief in sight.

Eventually, I realized that my entire routine had become a vicious snowball of poor habits. I wasn’t just sleep-deprived; I was sleep-deprived because of how I was living. And while I blamed stress, my schedule, or even my mattress, the foundational culprit wasn’t any of those things—it was alcohol.

The Role Alcohol Played in My Sleep Problems

For years, I used alcohol as a crutch at the end of the day. A glass of wine or a beer felt like a reward, a way to unwind after the chaos of life. But what I didn’t realize was that alcohol was the root cause of my sleepless nights. Sure, it made me feel relaxed enough to fall asleep at first, but the quality of sleep it allowed was anything but restful.

Alcohol messes with your natural sleep cycle, particularly the stages of deep sleep and REM sleep, which are crucial for restoration. I’d wake up repeatedly during the night without realizing it, and even when I stayed in bed for eight hours, I’d wake up feeling as if I hadn’t slept at all. My energy levels tanked, my mood was all over the place, and my ability to focus was nonexistent.

It wasn’t until I made the decision to cut out alcohol that the pieces of the puzzle started to fall into place.

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The Solution: Breaking the Cycle

Fixing my sleep deprivation wasn’t an overnight success—it was a process that took persistence, patience, and a complete overhaul of how I approached my days and nights. Here’s what worked for me and how it could work for you, too.

1. Cut the Alcohol

This was the game-changer. Removing alcohol from my routine not only improved my sleep but also gave me the clarity and energy to start making other changes. The first week was tough—I won’t lie. I had trouble falling asleep without the “numbing” effect of alcohol. But after just a few weeks, my body adjusted, and I started to experience the kind of deep, restorative sleep I hadn’t felt in years.

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2. Build Better Habits Throughout the Day

Sleep starts long before bedtime. I had to make changes in how I lived during the day to set myself up for success at night.

• Exercise: Regular exercise became a cornerstone of my routine. It helped burn off excess energy and made falling asleep easier. Plus, the better I felt physically, the more motivated I was to stick to these new habits.
• Nutrition: Cutting alcohol also led to better eating habits. I swapped late-night snacks for balanced meals earlier in the evening, and my body started responding with more energy and focus.

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3. Create a Nighttime Ritual

Establishing a bedtime routine helped signal to my body that it was time to wind down. I started small, but these steps became non-negotiable:

• Dim the Lights: I switched to cozy, warm lighting about an hour before bed to create a calming sleep aesthetic.
• Put Away the Screens: This was one of the hardest changes to make. I realized that scrolling through my phone at night—whether it was catching up on emails or getting lost in social media—was overstimulating my brain and keeping me awake.
• Relaxing Activities: I replaced screen time with reading, journaling, or listening to calming music.

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The Snowball Effect of Better Sleep

The difference was night and day—literally. As my sleep improved, everything else started falling into place.

• Productive Days: Waking up rested meant I had the energy to tackle my to-do list, focus on work, and even find time for hobbies I had neglected.
• Better Mornings: I started waking up earlier, feeling refreshed and ready to embrace the day instead of dreading it.
• Improved Relationships: Being well-rested made me more present for my family, friends, and even coworkers.

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The Challenges Along the Way

I won’t sugarcoat it—breaking the cycle of sleep deprivation is hard. There were nights when I still struggled to fall asleep and mornings when I woke up feeling groggy despite my best efforts. But I reminded myself that this was a journey, not a quick fix.

If you’re in the middle of this cycle, know that you’re not alone. Whether you’re a high school student pulling late-night study sessions, a parent juggling family responsibilities, or a coach trying to balance your schedule, sleep deprivation is a common struggle. The key is persistence and recognizing that change doesn’t happen overnight—but it does happen.

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For Drinkers: Alcohol’s Impact on Sleep

If you’re a drinker like I was, it’s worth taking a hard look at how alcohol might be affecting your sleep—and your life. It’s not just about feeling tired the next day; alcohol disrupts every aspect of your health, from your energy levels to your mental clarity. Cutting it out isn’t easy, but the rewards are beyond worth it.

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Final Thoughts: Finding Your Way Back to Sleep

Sleep deprivation doesn’t have to be a life sentence. It takes time, effort, and consistency to break the cycle, but the results are life-changing. For me, cutting alcohol was the foundation that allowed me to rebuild my habits and my health. It created a domino effect that improved every area of my life.

If you’re struggling, start small. Make one change today—whether it’s cutting back on alcohol, setting a consistent bedtime, or turning off your phone an hour before bed. You deserve to feel rested, energized, and fully alive.

Now, grab a cozy blanket, set your screens aside, and give your body the rest it needs. Your best self is waiting on the other side of a good night’s sleep.

Which tip resonated most with you? Let me know in the comments—I’d love to hear your thoughts and support you on your journey to better sleep!