Alcohol and Sleep
Alcohol and Sleep Problems – Ignorance Isn’t Bliss
Despite the fact that one in seven people use alcohol as an aid to sleep, research shows that there is a negative connection between alcohol and sleep. Interestingly, a recent survey conducted for the Department of Health found that a little more than half of people deny any sort of connection between alcohol and sleep problems. Sleep experts beg to differ.
Myths and Misconceptions of Alcohol and Sleep
Studies show that a big part of the misconception regarding alcohol and sleep comes from the belief that alcohol helps you “nod off” more quickly at night. Although alcohol does have a natural sedative effect, sleep experts agree that there is a real and distinct difference between falling asleep quickly and sleeping well. Alcohol, which may put you to sleep quickly, essentially disturbs the “architecture” of sleep, thus robbing nighttime drinkers of feeling any real refreshment or replenishment in the morning.
Another misconception about alcohol and sleep is that people tend to sleep deeply after drinking. In reality, however, this is not a state of deep sleep at all, but instead a state created by the sedative effect of alcohol. This state essentially suppresses brain activity and since true sleep is an active brain process, the quality of sleep after drinking is greatly inhibited.
Understanding the Effect of Alcohol on Sleep
The negative effects of alcohol on sleep involve more than one particular area. First, alcohol disturbs REM (rapid eye movement) sleep, generally in the second half of sleep. Throughout the night, alcohol may also increase limb movements, cause temperature fluctuations and awaken you from dreams due to dehydration. Sleep experts commonly link these sleep problems to alcohol-withdrawal in the second half of the night, although alcohol induced sleep impairment may also be a side effect of some of the toxins produced by the breakdown of alcohol.
Alcohol and Sleep – How Much is Too Much?
Studies show that even moderate amounts of alcohol, roughly three bottles of beer or three glasses of wine, consumed as much as six hours before bed, may inhibit quality of sleep. If you must have a drink before bed, limit intake to one small glass of wine, as there is little evidence that this will affect your quality of sleep.
Disclaimer: Statements contained herein have not been evaluated by the Food and Drug Administration. These statements and products are not intended to diagnose, treat and cure or prevent disease.
