A recent Article in Sleep Review explained why having alcohol in the evening might help you to get to sleep, but will stop you from sleeping well. In fact it frequently causes you to wake up (typically around 3.00am) and often a few times.
It is nice to have a drink or two at the end of a hard day. And at this time of year, there are the Christmas Drinks with your office staff, clients, or friends.
You might even have a relaxing drink to help you drift off to sleep.
But it doesn’t actually help you sleep. Alcohol affects the neurotransmitters in the brain in interesting ways. Initially it does help you to relax and feel drowsy. It helps you fall into the early stages of sleep.
But, it interrupts the deep stages of sleep and REM (Rapid Eye Movement) sleep. REM Sleep is really important for cognitive function and mood control, and lack of REM sleep can affect the way you think and react the next day.
But the numerous arousals (awakening but not necessarily conscious awakening) also mean that you are not achieving the quantity of sleep that might be suggested by the clock. You might think you had 7-8 hours of sleep, when you actually effectively had 3-4 hours – and almost none of it in the essential REM stage of sleep.
The next day you are likely to be sleepy, moody and unable to focus. Even if you are not “hung over” you will be displaying many of the signs of poor brain function.
This is the cause of many car and industrial accidents.
…and if you have sleep apnoea, it is even worse…
So I am not saying not to drink – I am not a prude. I suggest that you enjoy a drink or two (but preferably no more), and follow some simple tips to minimise the harmful effects of drinking on your sleep –
- alternate your drinks with something non-alcoholic – water, soda water, whatever mixer you might be having with your alcohol
- don’t drink on an empty stomach – have some food with or before your alcohol
- avoid caffeine with your alcohol – it will further disturb your sleep
- generally, drink plenty of water – do this all day as well as alternating it with your alcoholic drinks
- don’t drink too close to bed-time – allow some time for your body to process the alcohol before you want to sleep
I wish all of my readers a very Happy, Safe and Peaceful Christmas, and a prosperous 2024. Enjoy the holiday period and be sensible with the alcohol, so you can sleep well and stay safe.
Copyright © 2023 Mountains TMJ & Dental Sleep Medicine