Do alcohol and sleep mix?

Have you noticed that on the days you drink alcohol it’s just that bit more difficult to get yourself out of bed in the morning?

Many people enjoy a drink in the evenings, perhaps hoping that it will help them relax and unwind, or even get to sleep. But does alcohol really improve sleep quality and quantity? We take a look at how drinking before bed can affect your sleep and what you can do to wake up more refreshed.

How alcohol affects your sleep cycle

Alcohol is a sedative that can make you feel sleepy and even help you fall asleep faster than usual. But the downside is that it disrupts your sleep ‘cycle’, which is the natural pattern of brain activity and bodily functions that occur during our sleeping hours. A normal sleep cycle consists of three stages of non-rapid eye movement (NREM) sleep and one stage of rapid eye movement (REM) sleep. NREM sleep is thought to be important for physical recovery and memory function, while REM sleep is thought to be important for emotional processing, learning, and memory. You typically cycle through these stages several times during the night, spending more time in NREM sleep in the first half and more time in REM sleep in the second half.

When you drink alcohol before bed, you tend to fall into a deep NREM sleep more quickly, but you also skip or reduce the amount of REM sleep you get. This means that you miss out on the benefits of REM sleep, such as emotional regulation, problem-solving, and learning. You also disrupt the balance of your sleep cycle, which can affect your mood, thinking, and performance the next day. Additionally, alcohol can cause you to wake up more often during the night, especially as your blood alcohol level drops and you become more alert. This can further fragment your sleep and make you feel less rested in the morning.

According to our friends at the Sleep Health Foundation:

Although alcohol will make you feel sleepy and may help you fall asleep at night, it actually disrupts your sleep later. In the second half of the night, sleep after drinking alcohol is associated with more frequent awakenings, night sweats, nightmares, headaches and is much less restful. It is best to avoid alcohol for at least 4 hours before bedtime. Binge drinking might affect your levels of melatonin for up to a week. Melatonin can make us feel sleepy at night, helps us to sleep better and regulates our body rhythm.

Benefits of drinking less before bedtime

Drinking less before bedtime can be beneficial, such as:

• improving your sleep efficiency, which is the amount of time you spend asleep while in bed
• increasing your REM sleep, which can improve your thinking ability and emotional functioning
• reducing your risk of sleep apnoea, or when your breathing stops and starts during the night, causing low oxygen levels and poor sleep quality
• lowering your blood pressure, heart rate, and inflammation, which can reduce your risk of cardiovascular diseases, diabetes, and obesity
• boosting your immune system, which can help you fight off infections and illnesses more easily
• improving your mood, energy, and motivation, which can boost your productivity and wellbeing.
• Check out this video about sleep regulation and keep it mind the next time you think of a nightcap before bedtime: Sleep Regulation - the two processes that control when and why we sleep (youtube.com)

How to enjoy a drink without compromising your sleep

If you like to have a drink in the evening, you don't have to give it up completely to protect your sleep. Here are some tips on how to limit alcohol’s effects:

• Set a limit on your alcohol intake, and especially avoid drinking close to bedtime. Allow at least three hours between your last drink and your sleep time. This will give your body enough time to break down the alcohol while you’re still awake.
• Drink plenty of water before, during, and after drinking alcohol to prevent dehydration, moderate your intake and avoid a hangover.
• Eat a healthy meal before drinking to slow down its absorption and prevent low blood sugar levels. Opt for foods that are high in protein, fibre, and healthy fats, rather that foods that are high in salt, sugar, and caffeine.
• Practice good ‘sleep hygiene’ such as avoiding screens and bright lights before bed; sleeping in a dark, quiet bedroom that’s a comfortable temperature; avoiding caffeine and nicotine in the evening; and relaxing your mind and body with activities such as reading, meditation, or yoga. Going to bed at a regular time each night will also help you maintain a healthy sleep cycle and improve your sleep quality and quantity.

Alcohol and sleep may not mix well, but if you want, you can still enjoy a drink occasionally if you plan ahead, limit your drinking in the evenings, and stick to a relaxing and consistent bedtime routine.