For many people, trouble sleeping is one of the first signs that something deeper is going on with their health.
At Valley Sleep Diagnostics in Fresno, we see this often: someone comes in because they’re “just exhausted,” and as we talk more, it becomes clear that alcohol, pills, or other substances have been part of their sleep story for years. Others are already in recovery but still can’t get a good night’s rest, even after they’ve stopped using.
Sleep and addiction are closely connected. Substance use can disrupt healthy sleep, and poor sleep can make it much harder to stay in recovery. The good news is that both issues are treatable—and addressing sleep can be a powerful way to support long-term sobriety.
In this article, we’ll walk through how substances affect sleep, what happens to sleep in early recovery, and when it’s time to consider a sleep study or specialized addiction treatment.
How Drugs and Alcohol Disrupt Healthy Sleep
Healthy sleep isn’t just about “hours in bed.” During the night, your brain cycles through different stages of sleep—light sleep, deep sleep, and REM (dream) sleep. These stages help your body repair itself, process memories, regulate mood, and restore energy.
Drugs and alcohol interfere with this process in different ways:
Alcohol: The “nightcap” that backfires
Alcohol can make people feel sleepy at first, which is why some rely on a drink (or several) to fall asleep. But once the alcohol wears off, the brain rebounds:
- More awakenings in the second half of the night
- Lighter, more fragmented sleep
- Less REM sleep, which is important for memory and mood
People who drink heavily may also be more likely to snore or develop sleep apnea, which causes repeated pauses in breathing and can lead to dangerously low oxygen levels overnight.
Opioids and sedatives: Slower breathing, lighter sleep
Pain pills, heroin, fentanyl, and certain sedatives (like benzodiazepines) depress the nervous system. That can:
- Reduce deep, restorative sleep
- Suppress breathing and worsen or trigger sleep-related breathing disorders
- Leave people feeling unrefreshed, foggy, or groggy, even after spending many hours in bed
Over time, the brain adapts to these substances, making it harder to sleep without them—which feeds the cycle of dependence.
Stimulants: Wired at night, wiped out during the day
Stimulants like methamphetamine or cocaine have the opposite effect. They:
- Make it difficult to fall asleep
- Shorten total sleep time
- Shift the body’s internal clock later and later
People often swing between long periods of little or no sleep and “crash” days where they sleep for many hours. This irregular pattern makes it very hard for the brain and body to recover.
Cannabis and other substances
Cannabis and some other substances can also change sleep architecture, especially REM sleep. While some people feel cannabis helps them fall asleep, long-term heavy use can still lead to fragmented, less restorative sleep and challenges when trying to cut back.
Sleep Problems Don’t Always Disappear When You Get Sober
One of the most frustrating parts of recovery is that sleep often gets worse before it gets better.
When someone stops using alcohol or drugs, the brain and body have to recalibrate. During this period, it’s common to experience:
- Trouble falling asleep
- Waking up multiple times during the night
- Intense dreams or nightmares
- Waking up too early and not being able to fall back asleep
- Daytime sleepiness, fatigue, or “brain fog”
For many people, this can last weeks or even months. It doesn’t mean recovery isn’t working; it means the brain is healing and learning how to regulate itself without substances.
However, persistent insomnia and untreated sleep disorders can increase stress, worsen mood, and make cravings harder to handle. That’s why taking sleep seriously is an important part of protecting long-term sobriety.
When Poor Sleep Might Be a Sign of a Sleep Disorder
Not every sleep problem in recovery is “just part of detox” or “something you have to live with.” Sometimes, there is a treatable sleep disorder underneath.
You may benefit from a sleep evaluation or sleep study if you notice:
- Loud snoring, gasping, or pauses in breathing during sleep (reported by you or a bed partner)
- Waking up choking or short of breath
- Morning headaches or very dry mouth
- Restless legs or an overwhelming urge to move your legs at night
- Severe insomnia, even with good sleep habits
- Feeling unrefreshed, as if you barely slept, despite a full night in bed
Sleep apnea, restless legs syndrome, periodic limb movement disorder, and chronic insomnia are all common—and all treatable. For someone in recovery, diagnosing and treating these conditions can reduce fatigue, stabilize mood, and make it easier to stay on track.
At Valley Sleep Diagnostics, we use overnight sleep studies and other tools to understand what’s happening with your sleep in a detailed, objective way. This helps guide the right treatment plan, whether that means breathing support, medication, behavioral strategies, or a combination.
When Someone Also Needs Addiction Treatment
For some people, the sleep problem is only one piece of the puzzle.
If you’re:
- Relying on alcohol, pills, or other substances just to fall asleep
- Drinking or using more than you intend, especially in the evenings
- Unable to cut back on your own
- Experiencing withdrawal symptoms when you try to stop
—then it’s important to address the substance use itself, not just the insomnia.
In these situations, we often recommend pairing sleep-focused care with structured addiction treatment. Here in Fresno, one local resource is New Life Recovery, an addiction and mental health treatment center in Fresno’s Central Valley. New Life offers medically supervised detox, residential treatment, and outpatient programs, along with support for co-occurring mental health concerns.
Working with a program like New Life Recovery and a sleep clinic like Valley Sleep Diagnostics at the same time can be especially helpful. While one team focuses on safe detox and relapse prevention, the other focuses on stabilizing sleep, which supports mood, energy, and decision-making.
Practical Sleep Tips for People in Recovery
Even without a formal sleep disorder, there are simple habits that can make sleep more stable—especially in early recovery. These tips are not a replacement for medical care, but they can support it.
1. Keep a consistent sleep schedule
Try to:
- Go to bed and wake up at roughly the same time every day, including weekends
- Avoid long daytime naps (or keep them under 30 minutes and before mid-afternoon)
This helps your internal clock reset and keeps your sleep-wake cycle steady.
2. Create a wind-down routine
About an hour before bed, choose calming activities:
- Dim the lights
- Take a warm shower or bath
- Read something light or listen to relaxing music
- Try gentle stretching or breathing exercises
The goal is to send a clear signal to your body: “It’s time to slow down.”
3. Protect your sleep environment
Whenever possible:
- Keep your bedroom cool, dark, and quiet
- Use comfortable bedding
- Reserve the bed for sleep and intimacy—not scrolling on your phone or watching TV for hours
If your living situation is noisy or unstable, do the best you can with what you have: earplugs, a fan, or white noise can sometimes help.
4. Watch caffeine, nicotine, and screens
In recovery, many people lean on caffeine or nicotine to get through the day, but using them too late can keep your brain wired at night.
- Avoid caffeine within about 6 hours of bedtime
- Avoid nicotine close to bedtime
- Try to limit bright screens (phone, tablet, TV) in the hour before sleep, or use “night mode” settings
5. Don’t suffer in silence
If you’ve tried basic sleep tips and still can’t sleep—or if you’re using substances to cope with your sleep problems—it’s time to talk with professionals who understand both sides: addiction and sleep.
Fresno-Based Support: Treating Sleep and Supporting Recovery
Addiction and sleep are deeply interconnected. Substance use can damage healthy sleep, and poor sleep can make it harder to stay sober. The most effective approach is not to treat these issues in isolation, but to look at the whole picture.
- For ongoing snoring, gasping, insomnia, or unrefreshing sleep:
Valley Sleep Diagnostics in Fresno can evaluate for sleep apnea and other sleep disorders and help you build a plan toward more restorative rest. - For concerns about substance use or staying stable in recovery:
Programs like New Life Recovery in Fresno provide addiction and mental health treatment, from detox to long-term outpatient care.
If you or a loved one are struggling with sleep, with substances, or with both, you don’t have to navigate it alone. Reaching out for help is a sign of strength, and it can be the first step toward clearer days, calmer nights, and a more sustainable recovery.