1 week Ago By Ella Kipling
Research reveals that a common habit of unwinding with a glass of alcohol in the evening may actually be detrimental to our sleep quality. A 2020 study involving almost 12,000 participants found a significant link between higher alcohol consumption and poorer sleep, as well as shorter sleep duration. Meanwhile, a 2019 study discovered that excessive alcohol consumption reduced both total sleeping time and self-reported sleep quality.
The impact of alcohol on sleep can be attributed to its disruption of our natural sleep cycles. Typically, sleep progresses through various stages throughout the night, commencing with light sleep during the initial hours after falling asleep, followed by rapid eye movement (REM) sleep. Dr.
Nancy Foldvary-Schaefer, a sleep disorder specialist, explained to Cleveland Clinic: "Alcohol in your system leads to your sleep being fragmented, meaning your brain briefly wakes up and interrupts your sleep cycle over and over. Every 'awakening' can send you back to the light sleep stage and cuts down on your REM sleep." Furthermore, alcohol can exacerbate sleep disorders, including sleep apnea, snoring, vivid dreams, nightmares, insomnia, sleep deprivation, and sleepwalking.
Dr. Foldvary-Schaefer added: "Almost every category of sleep disorders can be adversely affected by alcohol use, specifically chronic alcohol use.", reports Surrey Live .
Alcohol's negative impact on sleep duration and quality has been consistently shown in studies, emphasizing the importance of moderation and exploring alternative relaxation methods. According to The Sleep Foundation, up to three-quarters of individuals with alcohol dependence suffer from insomnia symptoms when they consume alcohol. Alcohol consumption can also exacerbate snoring or sleep apnea symptoms - a condition characterized by pauses in breathing during sleep.
While some people may find it beneficial to quit drinking entirely, experts generally advise refraining from alcohol for at least three hours before going to bed. However, if you've consumed alcohol on an empty stomach, are particularly susceptible to the effects of alcohol, are lacking sleep, or are on medications that amplify the impact of alcohol, you should stop drinking more than three hours prior to bedtime. Another food item to avoid before hitting the sack is bread.
A 2019 scientific study revealed that individuals with a high glycemic diet were more likely to suffer from insomnia over a three-year follow-up period. The research, which involved over 77,000 women, found that the intake of added sugar and refined carbohydrates was linked to a higher risk of insomnia, as reported by Healthline. As a result, dieticians suggest opting for whole-grain bread instead of white bread, cereals, pasta, and crackers.
This is because simple carbohydrates (like bread, pasta, and sweets) tend to lower serotonin levels and do not promote sleep, according to the Cleveland Clinic..
