HOW ALCOHOL IMPACTS OUR SLEEP

We all know that alcohol can have a dramatic effect on the way we behave when we are awake. However, we don’t usually pay much attention to how it can effect the way we sleep. So how is drinking too much affecting our sleep? And is there any positives to indulging in the occasional beverage before sleep? Drinking can cause our brain activity to slow down, creating an almost like sedative effect. So in essence this may help with the first stage of the sleep cycle – falling asleep. However, this is where the positives end,  as alcohol interferes with our brains ability to reach the final stages of our sleep cycle (you should check out the sleep foundations website to find out more regarding the sleep cycle.) 

HOW MUCH ALCOHOL IS TOO MUCH WHEN IT COMES TO SLEEP?

So, now we have established booze does negatively impact our quality of sleep. The next logical question should be how much is too much? Unfortunately, studies have shown any amount effects sleep. Even just 1-2 drinks is shown to decrease sleep quality by 9.5%. Moderate consumption, just 2-3 drinks, decreased sleep quality by 24%. Heavy consumption, 3+ drinks, meant that sleep quality decreased to 39.2%. So to sum up, any amount of alcohol will have a negative impact on our sleep quality. 

HOW TO AVOID THE IMPACT ALCOHOL HAS ON OUR SLEEP…

Don’t worry, its not all doom and gloom. Most of us use alcohol as a tool to unwind and relax. We are by no means advising that your abstain from drinking all together. However, in order to minimise how it effects your sleep we recommend trying to implement the following advice. 

• Allow a minimum of 3 hours between your last drink and bedtime
• Try to drink plenty of water alongside alcoholic drinks 
• Never mix alcohol with sleeping pills – they are both depressants and can have a dangerous effect on your breathing