Sleep is vital for our mental and physical well-being. It’s during sleep that our body goes into maintenance mode, repairing and rejuvenating itself. However, many people are unaware of the impact alcohol can have on their sleep. While it may help some individuals fall asleep faster, it can disrupt sleep patterns and prevent deep, restorative sleep. In this blog, we’ll explore the effects of alcohol on sleep and why cutting down on alcohol can lead to a more rested and refreshed waking experience.
The Myth about Alcohol and Sleep:
Many people believe that alcohol helps them sleep, as it can make them feel drowsy and aid in falling asleep more easily. But, believe it or not, alcohol affects your sleep. It hinders the body’s chemical processes required for restful slumber, particularly the crucial REM stage. By delaying this stage early on, alcohol forces the body to compensate later, affecting both memory formation and recall upon waking. As alcohol wears off, it disrupts our sleep cycles, resulting in fragmented and less restorative sleep. Trust us, your sleep will be better without alcohol!
The Impact on Sleep Quality:
Although alcohol may initially make you feel relaxed and sleepy, it negatively impacts your sleep. As a diuretic, it increases the need for bathroom trips during the night and disrupts the release of vasopressin, a hormone that helps regulate your body’s water balance. This can lead to dehydration, resulting in restless sleep or difficulty falling asleep.
Alcohol also interferes with sleep stages, especially the crucial REM (Rapid Eye Movement) phase. While it might help you fall asleep faster, it delays REM sleep, reducing the time spent in this vital stage. As a result, your body misses out on restorative rest, leaving you feeling tired and groggy the next day. The disruption continues as alcohol’s effects wear off, causing frequent wake-ups and preventing deeper, more restful sleep.
Additionally, alcohol can act as a stimulant, making insomnia more severe for some individuals. Drinking alcohol disturbs our brain rhythms and prevents us from achieving the deep sleep necessary for feeling rested and refreshed in the morning.
Even consuming one or two alcoholic beverages can negatively affect sleep quality. Exceeding the recommended weekly alcohol intake guidelines can contribute to excessive fatigue the following day.
Here are some reasons why alcohol impairs sleep quality:
- Increased likelihood of waking up during the night to use the bathroom.
- Disruption of your circadian rhythm, or ‘body clock,’ which includes your natural sleep cycle.
- Reduced time spent in the deep sleep phase, known as rapid eye movement (REM) sleep, which is essential for restoration.
- Possibility of waking up with a hangover, leading to grogginess, headaches, and fatigue. (Surprising fact: Your brain lacks pain receptors, so that hangover headache you feel isn’t your brain hurting. Instead, the pain originates from the inner lining of the skull and blood vessels, giving the illusion of the brain pounding against the skull!)
The Link Between Alcohol and Insomnia:
Regular alcohol consumption can increase the risk of developing insomnia over time. Alcohol is a central nervous system depressant that initially slows down brain activity. However, as alcohol levels in the blood decrease a few hours later, it can have a stimulant or wake-up effect, disrupting sleep. People with alcohol use disorders commonly experience symptoms of insomnia.
Sleep Apnoea, Snoring and Alcohol:
For individuals with sleep apnoea, drinking alcohol can exacerbate the condition. Alcohol raises the arousal threshold, making it harder to wake up and adjust breathing if it becomes obstructed during sleep. It also relaxes the muscles around the airways, increasing the likelihood of breathing obstructions.
Drinking can also make you snore. It relaxes your muscles, which can cause the tissue in your throat, mouth, and nose to vibrate, making it harder for air to flow smoothly.
Tips for Improving Sleep After Drinking Alcohol:
While cutting down on alcohol is the best approach for better sleep, there are strategies you can employ to mitigate its effects:
- Eat a meal before drinking to help slow down alcohol absorption.
- Hydrate wisely: Drink water between alcoholic beverages to stay hydrated.
- Say no to caffeine: Avoid consuming caffeine, as it can further disrupt your sleep.
- Timing matters: Skip alcohol within two (ideally four) hours of bedtime, as even moderate amounts can disrupt sleep.
- Sip something soothing: Opt for a warm glass of milk or herbal tea instead of heavy meals, spicy food, or fizzy drinks before sleep.
- Stick to limits: Adhere to recommended limits (2–3 units for women, 3–4 for men) to ensure better sleep quality.
- Empty your bladder regularly before bed to reduce the need to wake up during the night.
- Create a sleep haven: Make your environment sleep-friendly by keeping it dark, cool, quiet, and free from gadgets. Make sure you have a good mattress, bedframe and pillows.
Get a good night’s sleep!
If you regularly drink more than the UK’s recommended guidelines (no more than 14 units a week, spread over multiple days with alcohol-free days in between), you might wake up feeling like you didn’t sleep at all.
Taking alcohol-free days can really help you sleep better and feel more refreshed in the morning. Plus, cutting back on alcohol lowers your risk of serious health issues like heart disease, liver problems, high blood pressure, and even some cancers, improving both your physical and mental well-being.
Prioritise your sleep and make the necessary changes to create a healthier you and a healthier sleep routine.