Drinking alcohol before bed affects your sleep negatively.

 

Drinking alcohol before bed affects your sleep negatively.

It is not advisable to drink alcohol before going to sleep.

In fact, science has proven that alcoholic beverages have the potential to disrupt normal sleep patterns and cause a number of health problems.

Science has discovered that drinking alcohol before bed affects your normal sleep rhythm and also reduces sleep quality. The result is that you don't get enough rest. In addition, over time you can develop an alcohol addiction that damages your health.

If you suffer from insomnia, you may choose to drink an alcoholic beverage before bed, thinking it will help you sleep. However, science has found that this is not the case. In fact, alcohol can actually increase your difficulty sleeping.

However, it is true that alcohol causes drowsiness and basically helps you relax. That's why you might think it helps you sleep.

"First you take a drink, then the drink takes a drink, then the drink takes you."

When you would drink alcohol, you should always know to be in moderation, I myself drink maybe once a month or not at all.. but I drink very little

Drinking alcohol before bed

Drinking alcohol before going to bed causes a series of reactions in your body. Alcohol is itself a central nervous system depressant. This means that it changes the way neurotransmitters work in the brain. They are responsible for regulating various mental processes.

When neurotransmitters don't work as they should, changes can occur in how you feel and think. For example, alcohol reduces the production of glutamate, a neurotransmitter related to wakefulness. The result is that you may experience more anxiety, stress or depression.

Something similar happens with another neurotransmitter called gamma-aminobutyric acid (GABA) and several others. These changes lead to an abnormal sleep pattern.

Normally, you go through five to six sleep cycles during the night. Each consists of several phases. A cycle lasts between 90 and 100 minutes. Each cycle generally includes phases of deep sleep and others of light sleep.

Several studies have shown that alcohol consumption before bed significantly shortens the phases of deep sleep. It means you are sleeping, but it is not a restful sleep.

For the same reason, drinking alcohol before bed means you tend to wake up several times during the night and feel tired the next day. You may also experience muscle pain. In addition, during the day you may have difficulty concentrating and generally experience reduced cognitive performance. In the long term, this can affect your memory.

Some physical effects of drinking alcohol before bed

Another effect of drinking alcohol before sleep is that it often affects your breathing rate as well. By not achieving the necessary phases of deep sleep, which are those when your breathing becomes slower and deeper, you may experience difficulty breathing during the night.

This can lead to you developing sleep apnea. The first manifestation of this problem is snoring. Snoring is actually extremely common in those who drink alcohol before going to bed.

The risk limit for alcohol consumption for men is estimated to be 6–7 servings per day or 23–24 servings per week. For women, the equivalent amount is 5–6 servings per day or 12–16 servings per week. These numbers are considered to be an alarm limit when it is relevant to intervene in alcohol consumption at the latest.

What are the signs of drinking too much alcohol?

Symptom

You feel a strong craving for alcohol.

It's hard to stop drinking once you start.

You prioritize alcohol over other things in life that should be more important.

You tolerate more alcohol than you did before.

You get abstinence when you don't drink.

You have tried to quit but failed.

How do you see that a person has an alcohol problem?

The person drinks alcohol often or in large quantities on occasional occasions. The person drinks more than he said and thought from the beginning. The person gives drinking a central role, often at the expense of other things they think are important. The person tolerates more and needs more alcohol than before to get drunk.

How long does it take for the body to recover from alcohol?

Roughly generally, most functions should have recovered in 1–2 weeks for those who have a low-risk consumption, a month or so for those who have a regular but only moderately high-risk use. At higher consumption, it takes longer for certain organs.

A person with obstructive sleep apnea has irregular breathing. In fact, it even interrupts for shorter moments every now and then. When this happens, the amount of oxygen reaching the brain decreases. In the long run, this becomes a risk factor for developing high blood pressure and other health problems.

What to do?

It is advisable not to drink alcohol before going to bed. If, for some reason, you really don't want to deprive yourself of a drink in the evening, you should drink it two or three hours before going to bed. That way, it won't affect your sleep quality.

You can also try drinking two glasses of water for every glass of alcoholic beverage you drink. This will help you eliminate the alcohol from your body faster. However, try to avoid fizzy drinks as these tend to cause gas and therefore put more strain on your body.

Finally, if you have problems with insomnia, alcohol is not the answer. The most appropriate thing to do is to consult your doctor. In addition, you may notice that relaxation techniques and increased physical activity during the day help you get a better night's sleep.

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