Sleep Obstacles #2 - Alcohol

Ok sleep tip number 2 -> try and have at least 4 alcohol-free nights per week. 

Many clients say to me they feel more relaxed with a couple of alcoholic beverages at night and they are able to fall asleep easier. 

This may be true. As alcohol can be sedating and therefore induce sleep. 

HOWEVER, don’t be fooled! Overall drinking alcohol in the evening results in disrupted and sub-optimal sleep. 

Here are the main reasons why: 

1.     BLOOD SUGAR 📈

  • Alcoholic beverages tend to be high in calories.

  • Therefore, initially when we drink alcohol our blood sugar levels spike.

  • However, later – once the liver has been able to breakdown the alcohol – blood sugars crash (as it prevents the liver form producing glucose to maintain levels during the night).

  • Low blood sugar levels are stressful for the body, as we need stable amounts for proper function. So this stress triggers our friendly stress hormone – CORTISOL – to be released.

  • Higher cortisol during the night is one of reasons you often wake around 2-3am suddenly feeling wired and unable to fall back asleep. 

2.     DECREASED REM 😴

  • Alcohol consumption in evenings prevents the body from falling into that very-much needed REM stage of sleep in the second half of the night. 

  • Remember from my earlier post – REM sleep is crucial for memory and mental clarity. Which is why you often feel zoned out the next day and have troubles concentrating.

3.     SHORTER SLEEP DURATION ⏰

  • Not only is the quality of sleep affected but so is the quantity.

  • Due to the more frequent waking a person tends to sleep for less time.

  • This adds to the feelings of being tired and unmotivated the next day.

Obviously the significance of sleep disruption depends on the quantity of alcohol consumed. However, even one glass every night will negatively affect sleep quality. This is why I recommend having Monday to Thursdays alcohol-free if possible. To give your liver a rest and enable you store up some good restorative sleep ready for the weekend.

Having trouble breaking the habit of having a few glasses of alcohol to wind down after a hectic day? Email or message me. I am happy to share some helpful tips and explain why it is we associate alcohol with relaxation and the involvement of one of our key neurotransmitters - GABA. 

Stay tuned for Obstacle #3 in a couple of days…. 

Photo - www.splitshire.com/

SleepAlex Shawblood sugar, alcohol, sleep