Drinking alcohol is often a standard part of social gatherings and relaxation for many Australians, but its impact on sleep is often misunderstood.
While a nightcap might seem like a quick way to unwind before bed, it can interfere with your sleep quality.
Here’s what you need to know about the relationship between alcohol and sleep.
How does alcohol affect sleep?
Alcohol can affect sleep in various ways, depending on the amount consumed and your body’s response. Initially, alcohol may make you feel drowsy, helping you fall asleep faster.
However, as the night progresses, it can disrupt your sleep cycle, particularly during the later stages of sleep, which are crucial for feeling rested.
Alcohol can reduce the amount of rapid eye movement (REM) sleep you get. REM sleep is essential for cognitive functions like memory and learning 1.
When alcohol disrupts REM sleep, you might find yourself waking up feeling groggy, even after a decent amount of sleep.
The sleep cycle and alcohol
Your sleep cycle consists of several stages: light sleep, deep sleep, and REM sleep.
Alcohol can increase the amount of deep sleep in the first half of the night, but as your body metabolises the alcohol, it can cause you to wake up more frequently and may result in a lighter sleep state which can impact sleep quality, even if you sleep for the same amount of time.
How much alcohol is too much?
The National Health and Medical Research Council (NHMRC) of Australia recommends that to reduce the risk of harm from alcohol, adults should drink no more than ten standard drinks per week and no more than four on any single day2.
Exceeding these limits may increase your risk of long-term health issues, such as diabetes, stomach or bowel cancer, but it can also greatly impair your sleep.
It’s important to note that even small amounts of alcohol can affect your sleep, mainly if consumed close to bedtime. It’s generally a good idea to avoid alcohol for at least a few hours before bed.
Tips for better sleep3:
- Limit your alcohol intake: Reducing alcohol consumption, especially in the evening, can help improve your sleep quality.
- Establish a bedtime routine: Going to bed and waking up at the same time every day can help regulate your sleep cycle.
- Create a relaxing environment: Make your bedroom a comfortable and quiet space, free from distractions.
- Seek professional advice: If you’re struggling with sleep issues, consider speaking to a healthcare professional or your local Blooms The Chemist Pharmacist for personalised advice.
The verdict? False.
While enjoying a drink might be part of your routine, understanding how alcohol affects your sleep can help you make more informed choices.
By moderating your alcohol intake and prioritising good sleep habits, you can wake up refreshed and ready to take on the day.
References
1Australian Department of Health and Aged Care, What are the effects of alcohol?, accessed 14 August 2024
2National Medical and Research Council Australia, Alcohol, accessed 14 August 2024
3HealthDirect, How to get better sleep, according to science, accessed 14 August 2024