Source: AnnaStills / Getty
A glass of wine or a cocktail has long been considered the perfect tool to unwind after a hard day. However, recent studies are debunking that notion.
National Library of Medicine researchers found that even moderate alcohol consumption can significantly disrupt your sleep.
How Alcohol Affects Sleep
Alcohol has a complex relationship with sleep. At first, it acts as a sedative, making you feel relaxed and potentially helping you fall asleep faster. However, this initial drowsiness is deceptive. According to Dr. Arisidis Iatridis, pulmonologist and sleep medicine specialist at Piedmont Hospital in Atlanta, Georgia, alcohol’s impact on the body’s sleep architecture can bring serious disturbances later in the night. In other words, alcohol causes insomnia.
Dr. Iatridis explains alcohol disrupts the release of melatonin in your brain. As a result, people who drink before bed are less likely to enter deep sleep.
Sleep apnea is also triggered by alcohol before bed. “The part of the airway that runs from the voice box to the back of the throat is held up only by muscle, but when you fall asleep the muscle goes slack,” Dr. Iatridis says. “In some people, it goes so slack the airway obstructs, and they wake up choking and gasping for air. Because alcohol is a muscle relaxer, it can make this problem even worse.”
Dr. Iatridis says it’s important to stop drinking at least four hours before bed to prevent sleep disruption.
SEE ALSO:10 Foods To Help You Sleep Better
Sleep occurs in cycles, each consisting of stages that include light sleep, deep sleep, and rapid eye movement (REM) sleep. These stages are crucial for physical recovery, memory consolidation, and emotional regulation. Alcohol can suppress REM sleep during the first part of the night making you feel groggy or mentally foggy the next morning.
As alcohol is metabolized by the body, it causes sleep fragmentation. After the sedative effects wear off, people often experience midnight awakenings or wake up earlier than usual. These disturbances reduce the total amount of restorative deep sleep.
Why Alcohol Can Be Harmful for Sleep
Another way alcohol disrupts sleep is through the metabolism. As the body metabolizes alcohol, it can affect blood sugar regulation, leading to dips in glucose levels during the night. This can cause wakefulness and difficulty staying asleep, especially in the early morning hours.
Alcohol is a diuretic, which means it promotes frequent urination. This dehydration can lead to disrupted sleep, as your body works to rehydrate overnight.
Lastly, alcohol can interfere with your body’s internal clock, or circadian rhythm. Even if you fall asleep faster after drinking, alcohol can delay the natural progression of sleep and disturb your body’s timing for optimal rest.
Rethinking Your Nightcap
While alcohol may seem like a quick solution for winding down at night, the reality is that it disrupts the sleep process. If you find that you’re relying on alcohol to fall asleep, it might be time to reconsider your nighttime habits.
For better sleep, focus on healthier sleep hygiene practices. Establishing a consistent sleep schedule, creating a relaxing pre-bedtime routine, and limiting screen time before bed, for example. If you’re struggling with sleep, it’s always a good idea to consult a healthcare professional who can help guide you toward more effective solutions.
DON’T MISS…
Dry January: Tips to Stay Strong and Reap the Benefits of a Sober Start to the Year
How Alcohol Transforms Your Skin — And A Simple Way To Reduce The Damage
Sober Bars Gain Popularity Amid Health-Conscious Young Adults
US Surgeon General Wants Cancer Risks Warning Labels Added To Alcoholic Drinks
