{"id":3076,"date":"2019-09-20T10:55:06","date_gmt":"2019-09-20T08:55:06","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=3076"},"modified":"2020-06-05T02:17:09","modified_gmt":"2020-06-05T00:17:09","slug":"alcohol-and-sleep","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/alcohol-and-sleep\/","title":{"rendered":"Alcohol and Sleep: Are They Friends or Foes?"},"content":{"rendered":"

Drinking alcohol<\/span> in the evening can disrupt sleep quality, although it\u2019s the most widely used \u201csleep assistant\u201d in the world. In fact, <\/span>alcohol and sleep<\/span> are inversely correlated, and there\u2019s already evidence that alcohol has devastating effects on sleep.<\/span><\/p>\n

Drinking before going to bed can help you fall asleep more quickly, but this particular habit can also disrupt your deep sleep, meaning you\u2019ll probably be frequently <\/span>waking up in the middle of the night<\/span>. The end result is fatigue the next day.<\/span><\/p>\n

What Science Says About <\/b>Alcohol and Sleep Quality<\/b><\/h2>\n

The results of two recent studies confirm a negative <\/span>alcohol rebound effect<\/span> and its impact on deep sleep.<\/span><\/p>\n

A Japanese study<\/span><\/a> examined the effects of alcohol on sleep in ten male students. The participants were divided into three groups: the first group didn\u2019t drink alcohol at bedtime, the second consumed a low dose of alcohol (measured by volunteer body weight), and the third group consumed a high dose of alcohol 100 minutes before bedtime. The study aimed to assess how well they were <\/span>sleeping after drinking alcohol<\/span>.<\/span><\/p>\n

The researchers measured heart rate variability and monitored each participant\u2019s sleep using a polysomnograph. Results showed that the students who consumed alcohol before bedtime fell asleep quickly, but at night their sleep was superficial and more disturbed than it was for those who didn\u2019t drink before falling asleep. <\/span>Alcohol consumption<\/span> also led to an increase in heart rate. The more alcohol consumed by participants, the more it increased.<\/span><\/p>\n

Is alcohol a stimulant?<\/span> Researchers conclude that alcohol stimulates the heart rate. When they analyzed the correlation between <\/span>alcohol and REM sleep<\/span>, it was shown that alcohol prevents people from entering into the deepest stages of sleep.<\/span><\/p>\n

Another study<\/span><\/a> also examined the effects of alcohol on sleep among young people. Scientists were interested in the impact of alcohol intoxication on sleep, mainly. The study recruited 93 men and women aged 20\u201325. They measured the quality, depth, and duration of their sleep under the influence of alcohol.<\/span><\/p>\n

Along with some of the participants actually registering symptoms related to <\/span>alcohol insomnia<\/span>, researchers found that when drunk, participants slept less, woke up more often at night, and felt more tired in the morning and at the end of the next business day. Interestingly, the participants slept deeply only in the first half of the night and spent less time in the REM phase of sleep.<\/span><\/p>\n

Is It OK to Drink Wine Before Bed<\/b>?<\/b><\/h2>\n

\"Alcohol<\/span><\/p>\n

Alcohol is found to have a more significant disruptive effect on sleep in women than in men, especially concerning the feeling of fatigue the next day due to lack of sleep. However, none of these results mean that we can\u2019t drink a glass of wine or beer after work or at dinner.<\/span><\/p>\n

Still, some tips can help guide us on <\/span>how to sleep better after drinking alcohol<\/span>. For example, it\u2019s a good idea to drink a glass of water after each <\/span>alcoholic<\/span> beverage or to avoid consuming alcohol for up to three hours before bedtime. Nevertheless, using alcohol as a sleep aid should be avoided. It\u2019s advisable to look for other ways to relax if you want to get healthy sleep.<\/span><\/p>\n

Almost everyone has had at least one <\/span>alcoholic<\/span> drink before bedtime\u2014and, not infrequently, more than one. Unfortunately, <\/span>alcohol and sleep problems<\/span> go hand in hand. And yes, it is a way for a person to fall asleep faster, but doing so won\u2019t get you a qualitative, relaxing sleep.<\/span><\/p>\n

A Scientific Approach to a Nightcap<\/b><\/h3>\n

Another study<\/span><\/a> recently showed that if a drink makes you <\/span>nap<\/span><\/a>, then you\u2019re more likely to have a restless night\u2019s sleep and wake up repeatedly. And that definitely won\u2019t help you feel fresh and rested in the morning.<\/span><\/p>\n

A group of scientists reviewed <\/span>20 studies<\/span><\/a> asking, <\/span>Does alcohol help you sleep at night?<\/span> It involved 517 people tested across 38 different laboratories. Volunteers had to drink different amounts of alcohol. The small doses were 1\u20132 drinks, the moderate ones were 3\u20134 drinks, and the larger ones were 4 or more drinks.<\/span><\/p>\n

While some studies were based on the results of only one \u201cdrunken\u201d night, others covered a much more extended period. It\u2019s also important to note that most of the participants were perfectly healthy young people with no <\/span>alcohol problems<\/span><\/a>.<\/span><\/p>\n

The results of this <\/span>alcohol and sleep study<\/span> led scientists to conclude that the immediate and short-term impact of alcohol is that it reduces the time it takes to fall asleep. However, it was also shown that the higher the dose, the more significant its impact on deep sleep.\u00a0<\/span><\/p>\n

These observations explain why so many people rely on <\/span>alcoholic<\/span> beverages to fall asleep, despite experts\u2019 warnings about the harmful effects alcohol can have on their sleep. What\u2019s more, this habit can turn into permanent<\/span> insomnia<\/span>.<\/span><\/p>\n

The Pathophysiology Behind <\/b>Sleep and Alcohol<\/b> Interactions<\/b><\/h2>\n

All available research delivers a more complex picture of how alcohol affects sleep and how it can also affect health in general. In all studies, it became clear that alcohol increases deep sleep in the first half of the night. In this phase, sleep has a beneficial effect on the recovery and healing of bones, muscles, and other essential tissues in the body. It also helps you maintain a robust immune system.<\/span><\/p>\n

Alcohol and sleep apnea<\/span> are also related. Deep sleep usually speeds up the processes of recovery and relaxation in the body. But at the same time, boosting this sleep stage with alcohol can worsen sleep in people who are predisposed to <\/span>sleep problems<\/span> like <\/span>s<\/span>leep apne<\/span>a<\/span>.<\/span><\/p>\n

And more importantly, it has long been known that <\/span>drinking alcohol<\/span> reduces the duration of REM sleep. This stage of sleep is the deepest, and it\u2019s associated with <\/span>dreaming<\/span><\/a> and memory consolidation. In that way, <\/span>alcohol and<\/span> the <\/span>sleep cycle<\/span> are connected.<\/span><\/p>\n

However,<\/span> according to a new study<\/span><\/a>, 1\u20132 drinks at bedtime can prolong deep sleep without affecting REM. Nevertheless, each additional alcoholic beverage disturbs the sleep structure. It\u2019s time to rethink <\/span>drinking alcohol<\/span> before going to bed\u2014although it helps you fall asleep faster, it harms your sleep and your mind. Alcohol should never be used as a sleep aid\u2014<\/span>alcohol and sleeping pills<\/span> are not equal.<\/span><\/p>\n

A few hours after <\/span>drinking alcohol<\/span>, depending on the metabolism, your body starts to process it out because it classifies it as poison. This means you\u2019ll be waking up at night to go to the bathroom. Alcohol also increases diuresis, which is another factor that causes you to get up at night while also leaving you dehydrated. All this contributes to a sleepless night.<\/span><\/p>\n

Will Alcohol Help Me Sleep?<\/b><\/h2>\n

The sleep cycle goes through different stages every 90 minutes, with deeper sleep occurring in the second half of the night, which is also when the alcohol takes action. Most of the known <\/span>alcohol effects<\/span> will influence these <\/span>stages of sleep<\/span><\/a>, which we need to get a good night\u2019s rest.\u00a0<\/span><\/p>\n

When you drink alcohol, you feel more at ease because it directly affects the nervous system. However, we have to keep in mind that alcohol intake in the treatment of insomnia with melatonin is not a good idea. Moreover, taking <\/span>melatonin and alcohol<\/span> together may even be dangerous. They shouldn\u2019t be mixed. In fact, during the treatment of any <\/span>sleep problems<\/span>, it\u2019s advisable to limit your alcohol intake.<\/span><\/p>\n

Mixing Alcohol with Melatonin<\/b><\/h2>\n

As we stated above, the common perception that alcohol in the evening helps you fall asleep has been debunked. The truth is that the overall effect of alcohol on sleep is more harmful because alcohol shortens your sleep and leads to frequently waking up at night. Thus, <\/span>insomnia after drinking alcohol,<\/span> as well as worsened <\/span>insomnia<\/span>, are common due to the reduced effectiveness of <\/span>melatonin<\/span><\/a> or other sleep medication. The problem comes from combining alcohol and sedatives.\u00a0<\/span><\/p>\n

Alcohol is shown to slow down the brain and overall vital processes in the body. You\u2019ll get the same effect from melatonin\u2014the secretion of which happens mostly in the evening\u2014as it helps you calm down and prepares your body for sleep. When the two are combined, so-called excessive inhibition and prolonged delays in vital functions are observed. Because of this, aggravated<\/span> sleep apnea and alcohol<\/span> consumption frequently go together.<\/span><\/p>\n

Scientific studies<\/span><\/a> also show that regularly mixing melatonin with alcohol has negative consequences such as the following:<\/span><\/p>\n