Is Alcohol Really a Good Sleep Aid?
When we’re feeling sleepy, it may be tempting to reach for a beer or a glass of wine. We’ve all heard the phrase “nightcap,” implying that alcohol helps us sleep. But is it really true? Is alcohol a good sleep aid?
The short answer is yes, but not for every person. Alcohol does have sedating qualities, helping your body and mind relax. Some folks do find they fall asleep more quickly if they have a small amount of alcohol a few hours before bed. But, alcohol can also disrupt sleep patterns, leading to decreased REM or deep sleep and an overall decrease in sleep quality.
Overall, drinking alcohol right before bed can disrupt sleep patterns and become a habit. It’s best to consider other options that are healthier and can lead to uninterrupted sleep throughout the night.
Short-Term Effects of Alcohol
For many, drinking right before bed seems like a harmless way to help you relax and drift off to sleep easier. But how does it actually affect our bodies?
Alcohol is known as a central nervous system depressant. Meaning, it subdues brain activity and thus can help to relax the body and reduce stress, anxiety and tension. This can make it easier to fall asleep—yet it doesn’t actually improve sleep quality.
Long-Term Effects of Alcohol
Because alcohol causes changes to our natural sleep pattern, the short-term vigor it may give us will fade and can lead to long-term sleep disturbances and other health implications.
For one, chronic drinking negatively affects the brain and its chemical processes. This can lead to insomnia, or difficulty with initiating and maintaining sleep. It can also impair our ability to uphold good sleeping habits.
Also, those who suffer from addiction should be wary of alcohol’s sedative effects. It can be a trigger for higher alcohol consumptions or alcohol dependence. Ultimately, prolonged alcohol use may lead to hazardous addiction.
Alternatives to Alcohol
- Drink herbal teas
- Take a warm bath
- Practice mindfulness
- Exercise during the day
- Reduce caffeine intake
- Practice relaxation techniques
Conclusion
Although alcohol may help us relax and lessen the time it takes to fall asleep, it’s best to consider other sleep aids. In the short-term, alcohol can relax the body and mind. But in the long-term, it can negatively interfere with sleep patterns, decline overall sleep quality, and may even lead to addiction. Before incorporating alcohol into your nightly routine, it’s important consider other, healthier alternatives.