Alcohol consumption at almost any level, except very moderate levels and infrequent consumption, can cause sleep disturbance and induce sleep disorders. Drinking alcohol can disrupt the structure and duration of sleep levels, alter total sleep time, and affect the time required to go to sleep. We do know that lack of sleep is linked to serious problems including increased risk of depression, a heart condition, and other mental and physical health problems. We also know that excessive daytime sleepiness, resulting from a scarcity of sleep, is linked to impaired social and body function, memory deficits, and increased risk of accidents.
Even knowing all this, alcohol is the commonest naptime aid- at least twenty percent of adults depend upon it for falling asleep regularly. But the reality is, drinking regularly- even moderate drinking- is rather more likely to interfere together with your nap than to help it in any way. Does this mean you have to abstain from drinking all together? Not at all. But a part of a sensible, sleep-friendly lifestyle is managing alcohol consumption so it doesn’t disrupt your snooze cycle.
How alcohol affects circadian rhythms- and why it matters to your health
First, what are the body’s circadian rhythms? These 24-hour rhythms are governed by a master mechanism, a little region of the brain with a giant job- to coordinate biological time activity throughout the body. Circadian rhythms regulate nearly all of the body’s processes, from metabolism and immunity to energy, sleep, and sexual drive, cognitive functions, and mood.
In the body, alcohol disrupts circadian functioning, directly interfering with the flexibility of the master mechanism to synchronize itself. Because circadian rhythms have such a robust, dominating influence over the way our bodies function, the disruptions alcohol can cause are often widespread, affecting sleep and other systems, including:
Poor liver function: The liver acts as a filtering system for the body, helping metabolize food and chemicals, including alcohol, and pulling out toxins from the bloodstream. Like nearly all of the body’s organs, the liver functions accordingly with circadian rhythms. Alcohol interferes with these circadian rhythms regulating the liver and may contribute to compromised liver function, liver toxicity, and other liver problems.
Leaky gut: The gut and its microbiome are often said to be the body’s second brain, and operate under powerful biological time activity. The circadian disruption that may result from alcohol consumption contributes to the leaky gut syndrome. Circadian rhythms thrown out of sync can weaken the lining of the digestive tract, making it more susceptible to permeation- that’s the leakiness that permits bacteria, toxins, and food to depart the intestines and enter the bloodstream.
Depression: There’s an advanced relationship between depression, alcohol, and sleep. People affected by depression may have already got disrupted circadian rhythms, and also the presence of even moderate amounts of alcohol may push those rhythms further out of sync, causing depression.
Disrupted sleep-wake cycles: Alcohol is very effective at suppressing melatonin, a key facilitator of sleep and regulator of sleep-wake cycles. Research tells us that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly twenty percent.
There’s also evidence alcohol interferes with the body’s other sleep-wake regulator- its internal sleep drive. Alcohol elevates levels of adenosine, a chemical that regulates naptime by rising naturally within the body the longer you’ve been awake, and increasingly blocking other chemicals that stimulate wakefulness. Alcohol’s adenosine-boosting effects cause you to snooze now and then apart from what you’d be naturally and might throw your natural sleep-wake cycle in a mess.
The most effective time of day for the body to metabolize alcohol is early to middle evening hours. That’s right, the standard “happy hour” time is truly when the body is most prepared to process that cocktail. The time of day when the body is least well prepared? Morning. If that mimosa with brunch hits you particularly hard, it’s going to be the result of circadian timing.
How alcohol affects sleep
Before we look through the results of alcohol on sleep, here’s the essential bottom line. The more you drink, and therefore the closer your drinking is to bedtime, the more it’ll negatively impact your sleep. Even moderate amounts of alcohol in your system at bedtime alters sleep levels- the natural flow of sleep through different stages. It also results in lighter, more restless sleep because the alcohol wears off in the middle of the night leading to diminished sleep quality, and next-day fatigue.
What does drinking alcohol do to an evening of sleep?
It’s true, sleep may come to you more quickly after consuming a drink or two. Alcohol often does reduce the time it takes to go to slumber Counting on what proportion of alcohol is consumed, however, what looks like falling asleep could also be something closer to passing out, and that we quickly build a tolerance for the sedative effects of alcohol, which suggests you’ll have to drink more to possess the identical initial sleep-inducing effects.
People who visit bed with alcohol within their system could also be more likely to wake early in the morning and not be able to fall back to sleep.
How much alcohol is just too much for sleep?
Heavy drinking can make the sleep- and circadian rhythm- disrupting effects of alcohol worse. But even a daily, moderate routine of two to a few drinks daily is enough to form sleep and performance problems for several people.
It is recommended to drink 2-3 times every week, very moderately. That recommendation is the same for both men and ladies. This provides enough room to enjoy an after-work cocktail with friends, derive pleasure from a glass of wine at your favorite restaurant, and crack open a beer after a weekend’s worth of chores around the house- all without interfering with healthy sleep and circadian rhythms.
A healthy sleep environment is key to good sleep
But all said and done, alcohol is not the key to good slumber, healthy sleep habits and a comfortable sleep environment is. When you go for that perfect nap, try to maintain a cool and comfortable room temperature. When you think about comfortable sleeping, you should visit Livpure’s website. It offers the widest range of comfortable mattresses suitable for everyone’s needs, a wide variety of pillows, work from home supports, luxurious Egyptian cotton bed sheets, and everything else you need for a night of excellent sleep and sweet dreams, with or without the effects of alcohol.
Like someone wise said, anything is good with moderation. The same goes for alcohol. If overdone, it causes permanent damage to our sleep, health, and many other things. Don’t let alcohol disrupt your daily routine- drink moderately and stop long term health damages. Practice a good sleep routine for better snooze quality and to stay away from disorders.