How long will alcohol disturb sleeping patterns after cessation?

I began drinking 7 years ago and have steadily increased my drinking to having become what I'd classify as a heavy drinker. I've now stopped, and don't intend to return. I don't feel any physical symptoms of dependence now nor have I in the past. It seems more of a psychological dependence to my body. My question pertains to sleeping patterns.  I know drinking disturbs sleep, but how long after cessation before one can expect to sleep the night through?  As it is now I find I'm taking melatonin (6mg) to get to sleep early enough but I'm still waking 3 to 4 hours later.

[Jacker]

It varies by person, but it can take a few months for your body to readjust.  You can help things along by common sense actions such as limiting caffeine late in the day.  Also, make sure you get exercise, but not too late in the day.  I find that if I exercise around dinner time, I've very sleepy at the end of the evening.  

[DrDuude]

Wow! A few months would be a real bummer. Nevertheless, it doesn't alter my decision to stop. I'm also wondering if my coffee consumption may be partly at fault. I've been a heavy coffee drinker for a long time but it could be my body isn't dealing with it as well as it once did. Perhaps I ought to cut out coffee for a few days and note the results.  As for exercise, I'm already using that to help alter my health. Aerobic in the morning and weightlifting in the afternoon a few times  a week.

[Jacker]

If you were a drinker for 7 years, it takes some time for your body to heal itself and reach a new equilibrium.  It may not be for several months, because we all have our own individual physiology.  But it wouldn't hurt to look at the caffeine consumption either.

Sometimes, when people first stop drinking alcohol, they will drink additional caffeine as sort of a "new buzz".  I used to drink a lot more caffeine than I do now (including energy drinks), but that was to combat the hangovers.  Just treat yourself well, and give it a little time.  You can't chemically change your body overnight.  

[ibizan]

i agree 150% with Jacker.....i drank/drugged for 14 years when in quit.I was really amping on caffeine and chocolate which i know aggravated the situation so i cut out the caffeine after 4pm and found reading myself to sleep helped plus taking good long walks and more of  a high protein good complex carbs diet mix.....it did take several months but i did not get the way i was overnite....be patient with this and urself.......Rome wasn't built in a day!:)