Alcohol and Sleep: What you need to know – Health and Wellness Nashville

By Dr. Christina Rahm

At the end of the day, we often want (or need) a glass of wine, beer, or something even stronger. Unfortunately, at the end of the day, we are also winding down to prepare for sleep. So, the question becomes, could drinking alcohol in the evening, or having a nightcap before bed, affect our quality of sleep?

This is what the experts say.

“While some people find drinking alcohol helps them fall asleep more easily, alcohol ultimately has a negative impact on sleep,” says the SleepFoundation.org.

Accordingly, experts say even moderate amounts consumed in the evening hours before bed can cost restful sleep, sleep disturbances, and leave you feeling tired the next day.

Based on a clinical study with nearly 160,000 Sleep Foundation profiles, nearly 90-percent of respondents who regularly consumed alcohol in the evenings reported at least one sleep-related problem.

From a clinical perspective, alcohol is absorbed into the bloodstream, where it remains until your liver metabolizes it. Alcohol can typically be processed at a rate of about one drink per hour. However, multiple factors can come into play and/or influence that metabolic behavior, which can slow down (or increase) the rate of metabolism. These factors include consuming multiple drinks over a brief period, drinking alcohol on an empty stomach, and those who are simply more sensitive to alcohol and its effects.

Further, by having alcohol in your bloodstream when falling asleep, you are not only likely to experience sleep disruptions and fragmented sleep but also experience a decrease in REM (Rapid Eye Movement) sleep. REM is important as it is known to be crucial for memory consolidation, learning, emotional processing, and overall brain health.

Should you avoid alcohol to sleep better at night?

Generally, sleep experts recommend avoiding alcohol for at least three hours before bedtime for the following reasons:

Alcohol is a diuretic and increases the urge to wake up and urinate, thus resulting in multiple trips to the bathroom.
As alcohol levels drop, your body’s natural alertness mechanisms become heightened, making you more prone to waking up during the night.
Alcohol within three hours of bedtime can function as a muscle relaxer, which can lead to worse snoring, and sleep apnea.

Sleep apnea occurs when the brain periodically stops sending breathing signals. Accordingly, alcohol interferes with the brain’s ability to receive messages in relation to breathing, which subsequently decreases the body’s respiratory drive and increases the likelihood of pauses in breathing. (“Alcohol and insomnia: Possible risks and more – baroco.com.au”)

The Cleveland Clinic also chimes in on this subject, stating, “Heavy alcohol use can contribute to the development of insomnia,” while also referencing “insomnia is common in people who are in withdrawal or early recovery from alcohol addiction.”

According to the Cleveland Clinic, while alcohol use can trigger insomnia, the opposite is also true. People with insomnia have an increased risk of developing alcohol use disorder, potentially because many individuals turn to alcohol as a sleep aid, thus another concern when it comes to alcohol and sleep.

Dr. Christina Rahm

Alcohol can also interfere with circadian rhythms by decreasing the sensitivity to daylight and darkness cues within our body, which trigger shifts in body temperature and secretion of the sleep hormone, melatonin.

With all this said, based on clinical studies, alcohol in the evening, especially if you need sound sleep, is not the best choice. However, if you still choose to have a nightcap before bedtime, drink plenty of water and try Clean Spirits, a scientifically formulated, enzyme-based product designed to support alcohol metabolization in the liver. Clean Spirits can be found at www.therootbrands.com/purelivingroot.