Understand the caffeine-alcohol-insomnia spiral

What to Do

Recognize the self-reinforcing cycle: poor sleep → daytime caffeine to compensate → evening insomnia from caffeine → alcohol to relax and fall asleep → fragmented sleep → repeat. Break the cycle by addressing the root cause, not the symptoms.

Why It Works

Each substance temporarily solves the problem created by the other while making the underlying sleep disruption worse. Caffeine blocks adenosine (the sleepiness signal) without clearing it, creating a "sleep debt bomb" that detonates when caffeine wears off. Alcohol sedates but destroys sleep quality, creating more need for caffeine the next day.

Tips

• If you recognize this pattern, taper caffeine intake gradually (reduce by 25% per week) rather than quitting cold turkey
• Expect 1-2 weeks of increased daytime tiredness during the transition — this resolves as natural sleep quality improves
• Replacing both substances simultaneously is ideal but difficult; start with whichever feels more achievable
• Exercise and morning light exposure help compensate for reduced caffeine alertness during the transition