You may have thought that having a drink before bedtime helps you fall asleep quickly. While this may be true, the impact on the quality of your sleep is more significant than you might think. In this article, we'll share more about the effects of alcohol on your sleep!
Alcohol and sleep: the effect on your REM sleep
Research shows that alcohol does not improve sleep quality. It may help (healthy) individuals fall asleep faster and sleep more deeply for a while, but it reduces REM sleep.
REM sleep - Rapid Eye Movement - is a stage of sleep where your eyes move rapidly, and you can experience dreams. This sleep stage is crucial for mental restoration. When your body cannot enter REM sleep (or it disrupts this stage) and thus cannot undergo mental restoration, you are more likely to experience sleepwalking (or talking) and have memory and concentration problems the next day.
The more you drink before going to bed, the greater the effects. REM sleep typically starts about 90 minutes after you fall asleep. When you are disturbed during REM sleep, it can cause you to wake up and then have trouble sleeping restfully afterward.
You will notice the negative effects of alcohol mainly in the second half of the night (after your REM sleep). As a result, the next day is more likely to be characterized by sleepiness and poor concentration.
Bad sleep due to alcohol
In addition, alcohol can suppress breathing and cause sleep apnea (temporary pauses in breathing during the night). This means your body takes in less oxygen and is less able to work on overall recovery. The more you drink before bedtime, the greater the disturbance.
Is having a nightcap a good idea?
For many people, alcohol may seem like a good sleep aid because it helps them fall asleep faster and works for the first part of the night. However, the effects on the second part of the night do not make up for this and significantly worsen the overall sleep quality and recovery. When alcohol is regularly used as a 'nightcap' to improve sleep, it can also lead to dependency on alcohol.
Advice on alcohol and sleep
Our advice for good health is not to use a glass of wine as a sleep aid. Be aware of the effects alcohol can have on your sleep and recovery, especially if you don't feel well or experience a lot of stress during a challenging period. Especially in busy times, it is essential to be kind to your body and make the most of your sleep for recovery!
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