Alcohol and Sleep

Some individuals believe that consuming alcohol before bedtime will lead to a better night’s rest.

Are they right?

No. Alcohol, actually, leads to poorer quality of sleep.
Many people think that alcohol will help them fall asleep. In fact, about 20 percent of Americans drink alcohol in order to help them go to bed at night.

Why do people incorrectly associate alcohol with better sleep quality?

Alcohol is a depressant and can help you fall asleep faster. However, this does not mean that your sleep quality is better.

What happens when you drink alcohol before bed?

There is a battle between the alpha and delta rhythms in the brain.
Drinking alcohol before you go to bed initiates alpha and delta activity within the brain. These two rhythms compete and affect sleep quality.
Alpha activity happens when you are quietly resting.
Delta activity is associated with deep sleep and learning and forming memories.
Circadian rhythm is interrupted.
Alcohol does make you fall asleep faster. However, you are more likely to wake up during the night.
There are certain chemicals in your body that build up when you need sleep or have been up for a long period of time.
One of these chemicals, adenosine, increases after drinking alcohol. This causes you to fall asleep faster.
However, adenosine decreases very quickly, which causes you to wake up faster when you aren’t necessarily well rested.

Blocking of REM sleep occurs.
REM sleep is the most restorative type of rest. Less REM sleep leads to grogginess as well as lack of focus.
Alcohol will block REM sleep, so you will receive very low-quality sleep.

It affects breathing.
Alcohol is a depressant, so it has a relaxing effect on the entire body.
It relaxes most muscles, including the throat muscles. This can lead to snoring and sleep apnea.

You will have to go to the bathroom more.
Alcohol is a diuretic and can make you have to go to the bathroom.
During the night, you are more likely to make extra bathroom trips instead of getting quality sleep.

Instead of reaching for a nightcap, what are some tips for falling asleep?

Stay off your electronics at least one hour before bedtime. Try keeping your electronics out of your bedroom. This includes laptops, cell phones, and tablets.
Designate a period of wind-down time before bed. Do something relaxing during this time. Some ideas include reading a book, meditating, journaling, or stretching.
Completing a breathing or relaxation exercise before bedtime may help you fall asleep quicker.
Try to wake up at the same time every morning. Adjusting your body’s internal clock will positively impact your sleep cycle.

If you’re in bed but can’t seem to fall asleep, what should you do?

Get out of bed and walk to another room or space. Outside of your room, do a short, relaxing activity such as listening to music. Keep the lights dim.
Try to stop thinking about racing thoughts. Mentally picture a relaxing scene and notice the sensations that you feel.
Adjust your sleeping position. Some studies have suggested that a side position may be linked to better sleep quality.

Visualize things that make you happy. Think about what you are grateful for in the moment.
Evaluate your comfort. Are you too hot or too cold? If so, adjust the temperature in the room. If needed, put on or remove layers.
Try a mind exercise. One example is counting backwards from 100 while simultaneously closing your eyes.

If you’re in bed but can’t seem to fall asleep, what shouldn’t you do?

Do not pick up any electronics, no matter how much you want to!
Don’t turn on the lights. Make sure that you keep them dim, even if you decide to go to another room.
Do not look at the clock. This will cause additional stress and will most likely inhibit your ability to fall asleep.
Don’t stress! Most people become frustrated when they can’t seem to fall asleep, especially when they know that they must be up early in the morning. Do your best to relax.

Next time you think about drinking to help fall asleep, redirect and try to implement a new activity into your nighttime routine.

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