Alcohol and Sleep
Alcohol and Sleep Quality
It has been long recognized that alcohol and sleep quality are connected. On one hand, drinking can produce a euphoric feeling thanks to the release of endorphins. On the other hand, there are several more brain chemicals impacted by having a few drinks. One of these chemicals is melatonin. Normally, this plays a role in cueing your body to go to sleep or wake up as needed. A significant amount of melatonin is present as you sleep but drinking beforehand reduces it. Adenosine is another chemical that alcohol and sleep interferes with. This neurotransmitter regulates sleep cycles. Both natural melatonin and natural adenosine are modified by the use of alcohol.
You might be convinced that alcohol and sleep go well together. The tradition of having a drink before bed, or having a night cap, dates back to as early as 1818. Many believe it helps them to fall asleep faster and they are correct. Alcohol is often effective at “taking the edge off” and relaxing the muscles of the body. It is a depressant that reduces stimulation in the brain, making it easier to fall asleep. The problem is, that is not the end of the story. The effects of alcohol and sleep continue throughout the night, changing as the alcohol metabolizes.
How You Sleep Without Alcohol Interference
To understands how alcohol and sleep change throughout the night, you need a basic understanding of how normal sleep looks. There are stages of sleep that occur in a specific order, each giving way to the next. The first is a transitional stage, the second stage prepares the body for sleep. Here body temperature lowers and the heart rate slows. Non-REM sleep follows in what some call stage 3 and stage 4. This is a deep sleep, delta slow wave sleep period, where the brain is less active. The last stage is stage 5, or REM. REM is where people receive the restorative sleep benefits. It is also where rapid eye movement occurs and most dreaming takes place.
Alcohol and Sleep Cycle Architecture
All other impacts aside, alcohol and sleep put regular sleep architecture in disarray. Located in the brain is a suprachiasmatic nucleus. It is responsible for many functions in the body, the schedule of necessary events for life specifically. It helps to regulate temperature, ensure we get the sleep we need, and signal when we are hungry or thirsty. This schedule is based on circadian rhythms, or a biological clock. When alcohol and sleep occur in close proximity, circadian rhythms are disrupted. People who drink before bed don’t end up moving through the stages of sleep in a normal pattern. Instead, they spend more time in stage one and less in the REM stage, resulting in lower sleep quality.
The Rebound Effect of Alcohol and Sleep
The initial reaction your body has with alcohol and sleep morphs into something entirely different as the night goes on. The sleepiness doesn’t simply wear off. You actually feel wider awake than if you hadn’t drunk at all. About midway through the night you may begin to feel the effects of alcohol and sleep’s rebound effect. It is characterized by increased waking and difficulty getting back to sleep. The deeper sleep experienced in the first half of the night is now a distant memory. It is replaced with lighter sleep and increased restlessness. Meanwhile other sleep disruptions unrelated to sleep cycles may begin to take place.
Alcohol and Sleep Disruptions are Tied Together
Alcohol and sleep interruptions are common. A few common issues that may impede sleep include increased urination and night sweats. Circadian rhythm is part of the reason for sweating in the middle of the night after a few pre-bedtime drinks. Temperature regulation is a response directed by this internal clock. Throwing a screwdriver in the gears can put the entire system out of whack. Another contribution to sweat is vasodilation. This enlarges blood vessels and initiates a chain reaction that triggers sweat glands. The chances are, if you aren’t sweating, you are headed to the bathroom. As a diuretic, alcohol increases the urge and need to urinate. Multiple trips in the night can definitely influence quantity and quality of sleep.
Breathing Problems Worsen When Alcohol and Sleep Combine
Sometimes people suffer from breathing issues even without the use of alcohol. Mixing alcohol and sleep problems may make things worse. As the sedative effects of alcohol take place, muscles throughout the body begin to relax. That could be a big problem for sufferers of obstructive sleep apnea and snoring. Airways that are already narrow or partially blocked may become completely blocked. Even a mild case of sleep apnea can become life threatening under these circumstances. This doesn’t only risk breathing problems. There are many other health conditions that can develop due to the lack of oxygen and frequent waking.
Daytime Performance Affected by Alcohol and Sleep Problems
When alcohol and sleep become a lifestyle choice, there are ongoing consequences. Even one night of indulgence is noticeable the next day. You may find that you have reduced concentration and focus. You might notice performance impairment. You may feel drowsy, fatigued or forgetful. Many of these symptoms correlate with those caused by lack of sleep or insufficient sleep. So, it is possible that the alcohol is not the cause, rather the sleep issues that result after drinking. Any way you look at it, these types of effects can really impact your life. Alcohol and sleep problems that arise from it can put career success and relationships at risk. Even driving the next day can be more dangerous.
Alcohol and Sleep Have Differing Impacts on Women vs Men
Women need more sleep than men do. It isn’t surprising that alcohol and sleep seems to affect each sex to a different degree. When it comes to alcohol and sleep though, women report less quality of sleep too. The data suggests that this may be due to the rate of which women and men metabolize alcohol. However, general reports of sleep disorders are higher with women – alcohol or not. It is difficult to decipher for certain the difference of alcohol and sleep between women and men. More research will likely be conducted to examine the relationship of alcohol and sleep on differing sexes.
In Conclusion
Many factors go into how problematic alcohol and sleep can be. Alcohol and sleep disorders, such as sleep walking, are risky. Alcohol consumption prior to bed can lead to deficits in sleep quality. This carries over into daytime productivity and performance. The drowsy impact of a drink before bed might make it easier to fall asleep but you won’t necessarily get better sleep. While many people use it as a sleep aid, it only provides short term relief. Furthermore, the risk of dependency makes it a poor choice. Alcohol and sleep interfere will the delicate balance of chemicals in the brain and can cause multiple sleep problems.
