Thinking of enjoying a nightcap before bed? You may want to think twice: Although alcohol may help you fall asleep faster, it might actually reduce your sleep quality. To ensure you’re able to catch enough Z’s each night, scroll down to learn how alcohol affects sleep.
How Alcohol Affects Sleep
The Science Behind Alcohol and Sleep
First, let’s address the biological science behind alcohol and sleep. When you drink alcohol, you absorb it directly into your bloodstream from your stomach and small intestine. Your liver enzymes eventually process the alcohol, but that can take quite a while – meaning excess alcohol has plenty of time to circulate throughout your body. If you drink alcohol before bed, it can circulate throughout your body in a way that suppresses your rapid eye movement (REM) sleep, which is the most restorative type of sleep. This might come as a surprise since alcohol is, of course, a sedative, which makes it easier for you to fall asleep. But those disruptions to your REM sleep can take a serious toll on your overall sleep quality, leading you to feel exhausted when you wake up. That, in turn, might lead you to consume high amounts of caffeine to stay awake. Then, of course, you might use alcohol to fall asleep again when bedtime rolls around. It’s a vicious cycle, and it can have serious health consequences.
Alcohol and Sleep Apnea
Outside of disruptive sleep consequences, alcohol can also lead to sleep-related health issues. One of those issues is sleep apnea, a condition that results in temporary loss of breath during sleep. Alcohol can cause a type of sleep apnea known as obstructive sleep apnea (OSA), which occurs when patients have physical blockages in the back of the throat. Some studies suggest that alcohol relaxes the throat muscles, which contributes to OSA symptoms. Here’s the scary part: Studies show that consuming just one serving of alcohol before bed – even a glass of wine or a single beer – can lead to OSA, even if you’ve never had sleep apnea symptoms in the past.
Improving Your Sleep Quality
Are you worried that alcohol may be affecting the quality of your sleep? Start by checking in with your doctor, which may help you rule out conditions like sleep apnea. You can also work toward better sleep habits, or sleep hygiene, using the following tips:
- Get regular exercise.
- Lower the temperature in your bedroom.
- Try to stick to roughly the same bedtime every time.
- Try to wake up around the same time every morning.
- Avoid nicotine, caffeine, and alcohol in the evening as much as possible.
- Make your bedroom an oasis just for sleeping.
- Find a mattress that works best for your sleeping position and comfort level.
If you’ve recently cut back on your nightly glass of wine but you’re still struggling to get adequate sleep, your sleep hygiene might be to blame. Fortunately, sleep habits are easily fixable – and sometimes all you need to do is replace your old mattress!
When you need a new mattress, visit Beautyrest Sleep Gallery. At our locations in Springfield and Branson, Missouri, we provide an extensive selection of top-quality mattresses, including Beautyrest®, Serta iComfort®, Tempur-Pedic®, and Scandinavian Sleep Systems. A family-owned and -operated business that supports local charities, Beautyrest Sleep Gallery offers free local delivery and setup as well as a Best Price Guarantee. Shopping for a new mattress can be overwhelming, but with our wide variety of mattresses and expert sales staff, we can put your worries to rest. To get started, please visit us in store or explore our mattress selection online.