Understanding the Impact of Alcohol on Sleep Quality

Alcohol is commonly consumed for its sedative, calming effects. While it may seem at first glance that drinking alcohol can be beneficial for a good night sleep, research has uncovered a different truth. Alcohol actually has a negative impact on sleep quality, as observed in several studies. In this article, we will explore the impact alcohol can have on sleep.

Alcohol is a central nervous system depressant, meaning it works in the body to slow down the systems of your body, such as your breathing, heartbeat, and digestion. In moderate to high doses, alcohol can cause the body to become so relaxed that it fails to produce enough of the hormones that should be released in order to regulate the body’s natural sleep/wake cycle. As a result, many people who drink prior to bed often experience difficulty falling asleep or staying asleep throughout the night.

Lastly, even though alcohol can cause a person to feel more sleepy sooner, it makes it more difficult to get a full night of deep, refreshing sleep. The second half of the night often becomes interrupted by multiple awakenings, and can lead to a grogginess and general unsatisfying feeling the next day.

Sleep Apnea and Alcohol Consumption

One particular sleep disorder associated with alcohol consumption is sleep apnea. Sleep apnea is essentially a condition in which the sufferer’s breathing is interrupted multiple times throughout the night. Having even a few drinks can increase the risk of sleep apnea, which can have serious long-term health consequences. In addition, the combination of alcohol and sleep apnea can result in daytime drowsiness, difficulty concentrating, and an increase in blood pressure.

Studies have also shown that even just one instance of heavy drinking can lead to poor sleep quality in the following night. The effects of alcohol are so readily apparent in affecting sleep that it is important to be conscious of your alcohol intake and how it might be impacting the quantity and quality of your sleep.

Alcohol and Long-term Sleep Deprivation

One major consequence of drinking alcohol before bed is an increased amount of long-term sleep deprivation. Alcohol-related sleep deprivation is often due to the disruption of the natural sleep/wake cycle, as well as frequent awakenings throughout the night. This can cause the body to feel unrested, leading to difficulty concentrating, decreased energy levels, and fatigue. Over months or years of continually interrupting the body’s natural cycle, these effects can become cumulative and lead to further health problems.

Another issue with drinking alcohol before bed is that it can interfere with REM (Rapid Eye Movement) sleep. REM is one of the deepest stages of sleep and is associated with dreaming, accurate recall and emotional stability. Alcohol consumption is known to shorten this stage of sleep, which can lead to an overall decrease in memory, cognition, and problem solving abilities.

Finally, frequent alcohol consumption before bed can lead to a greater risk of diabetes and obesity. As alcohol is metabolised quickly and the body enters other stages of sleep sooner, it does not have a chance to do its full job of resting and healing. This can lead to the body storing more fat and increasing blood sugar levels, which can ultimately lead to a spurious health deterioration.

Tips for Drinking Alcohol Responsibly

• Avoid drinking alcohol close to the time of going to bed.
• Alcohol should only be consumed in moderation. The national recommended guideline for healthy adult consumption is two standard drinks per day.
• Monitor the types, quality, and quantity of the alcohol you are consuming. Stick to low potency, lower sugar or no-sugar drinks whenever possible.
• Do not drink if you are already tired. Alcohol makes it more difficult to wake up and can lead to sleepiness during the day.

Conclusion

It is clear that alcohol can have a considerable, negative impact on sleep quality. If you choose to drink alcohol responsibly, it is important to be aware of the effects and the potential health implications that could arise from disrupting your natural sleep/wake cycle.