Alcohol and Other Drug Education

Alcohol and Sleep

| Michaela Martin

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.   

Resource: 

https://www.sleepfoundation.org/articles/how-alcohol-affects-quality-and-quantity-sleep 

https://www.sleepfoundation.org/insomnia/treatment/what-do-when-you-cant-sleep 

https://kidshealth.org/en/teens/sleepless.html 

 

Top Five Spots on and Around Campus After a Long Week

| Michaela Martin

The first few weeks of the semester has officially come to a close, and without fail, as you fill out your planner, the stress starts to sink in. Things four to eight weeks away feel days away and weekly discussion posts feel more like a chore than being involved in an intellectual community. Whether it is the first week or finals week, we all need some ways to unwind and some things to do to get our minds off of school. Many students say they drink to relieve the stress of a long week, but that got me thinking: What are some ways that we could have fun and relax without alcohol or other drugs? So I came up with my top five favorite places to go and things to do to socialize with friends, blow off steam, or have some alone time in a safe and responsible way. 

  1. Sole Classics – 846 N High St.

This is for all my sneakerheads out there. If you are looking for a place to admire some cool shoes while listening to great music, Sole Classics is the spot for you. Located in the heart of the Short North, Sole Classics is a great spot to window shop or cop a new pair of shoes. Grab Melt or Roaming Goat Coffee while you’re in the area! 

  1. Global Gallery Coffee Shop – 3535 N High St.

A nice patio with a breeze, cold brew coffee, and plenty of people-watching, not much else beats it! Global gallery is a great space with group seating, so bring your friends after a long day of classes and enjoy Clintonville. They also allow dogs on the patio, so feel free to bring your pup! This is a great place to read or listen to a podcast without anyone bothering you, too, so if you want to make the trip solo, I highly recommend this spot. 

  1. The RPAC 

If you need to relieve your stress in a more physical way, the RPAC has everything you could possibly need. Racquetball, basketball, weightlifting, running, swimming, and much more. The RPAC also offers virtual group fitness courses that allow you to get a workout in from the safety of your home.  

Note: If you plan on working out at the RPAC, be sure to fill out the facility access waiver and wear a mask! 

  1. Ohio State Practice Fields

People sleep on this next one. Being in the heart of Columbus, we don’t always take the opportunity to be in a green space. While this green space is artificial turf, it has a great view of the football stadium, the RPAC, and the Lincoln and Morill Towers. This is a great backdrop to spend a Friday or Saturday evening with friends throwing a frisbee or playing Spikeball. This also makes for a great space to meet new people with similar interests! Don’t be afraid to make a new friend. 

  1. Used Kids Records

The Mecca of music. Music has a way of connecting people. Even if you don’t own a record player, this place is great for finding new artists and ones that you forgot you loved. From the outside, you wouldn’t expect Used Kids to have hours of records to look at, but you could surely spend large portions of a day there.  

Tip: Album covers make for great dorm décor. Make use of the free and discounted section to create a wall in your room that has some cool album art! Here’s a photo of one that I did that only cost me $16. 

Campus and the surrounding communities are full of fun opportunities to relax and socialize while remaining drug and alcohol free. Take the time to research the free and low-cost options around campus, and make the most of your time here at Ohio State! 

Cameron Justice, BSSW Intern 

Stay Mindful about your Drinking Habits

| Michaela Martin

Among all of the news and information we have been bombarded with recently, one term we have all heard is “new normal.” With many people attempting to cope with the impacts of Covid-19, new trends have begun, like virtual game nights, even more tik toking, whipped coffee, and virtual happy hours. Due to this new trend of “virtual happy hours” we have seen an increase in alcohol sales. A newsletter from the Ohio College Initiative stated “National market research firm Nielsen indicates that sales of spirits increased by 75 percent compared to this same time last year. Beer sales saw a 66 percent increase and wine went up 42 percent year-on-year.” So, what can we do to ensure that virtual happy hours don’t turn into negative consequences down the road? Below are 6 ways to stay mindful about your drinking habits during quarantine.

  • Reassess your drinking habits: Take a look at your habits and see if that is truly where you want to be and set hard limits for yourself.
  • Have a set schedule: It can be difficult to set a routine when you’re home all the time but setting a routine will help you keep more normal habits. If you wouldn’t typically drink until Friday after 5pm, set a routine that keeps that same structure.
  • Take a social media break or at least a break from certain people: If there are people all through your timeline drinking, it will be difficult to keep it off your mind.
  • Find new, healthy coping strategies: This is a perfect time to find a new hobby that helps you to unwind without drinking alcohol. Checkout how the Student Wellness Center staff copes in the video below!
  • Don’t stock up: Chances are if you have it, you’ll drink it. So instead of stocking up on alcohol, try just purchasing a drink when you order carryout for dinner once in a while.
  • Use this as a time to be sober: Many people drink solely in social settings. So, while you don’t have the opportunity to go out to a bar or a house party with friends, abstain from alcohol completely and maybe try some new non-alcoholic beverages.

If you would like to assess your current drinking habits you can visit go.osu.edu/screenuwin to take a 3-5 minute anonymous assessment. You’ll receive non-judgmental feedback encouraging you to think about your choices that may be putting you at risk for harmful consequences as well resources available to you.