Alcohol and sleep: a bad mix?

Today, alcohol is omnipresent in our society and often plays a role in social interactions and events. However, behind its convivial exterior hides harmful effects on health. Alcohol consumption, whether moderate or excessive, has repercussions on daily life , including on the quality of sleep . For centuries, alcohol has been used as a way to relax and disconnect from the worries of everyday life. However, our understanding of the effects of alcohol on the human body has grown considerably and revealed short- and long-term health consequences . Among these consequences, the impact on sleep occupies a central place. Indeed, alcohol and sleep do not mix well. By better understanding how alcohol affects your sleep , you can adopt behaviors conducive to quality sleep and better health .

The effects of alcohol on sleep

The effects of alcohol on sleep can vary depending on several factors such as the amount of alcohol consumed, individual tolerance, and other physiological variables. However, here are some potential effects:

• Sedative effects:

Alcohol is often perceived as a sedative, and many people consume alcohol in an attempt to fall asleep quickly . Indeed, alcohol can produce a feeling of relaxation and drowsiness and make it easier to fall asleep . But be careful, it is not without consequences!

• Residual effects:

Although the initial effect of alcohol may be to make you fall asleep faster, its lingering effects can have negative consequences on sleep quality . In fact, some people report waking up more frequently during the night after drinking alcohol, leading to a feeling of fatigue upon waking.

• Dependence and tolerance:

By consuming alcohol regularly, the body can become increasingly tolerant to its sedative effects. Thus, over time, the same amount of alcohol may no longer have an effect on sleep , which may cause an increase in consumption to achieve the same result.

The impact of alcohol on sleep quality

Alcohol has a huge impact on the quality of your sleep , here are some of them:

• Alteration of sleep phases:

Alcohol and disrupted sleep often go hand in hand, compromising the quality of rest. Indeed, alcohol consumption disrupts the different phases of sleep , notably by reducing the duration of REM sleep , which is an essential phase for restorative sleep.

• Fragmented sleep:

Alcohol can cause you to wake up frequently during the night and can disrupt your sleep cycle . When your blood alcohol level drops , your brain resumes its activity and exits its alcohol-induced lethargy phase. Faced with conflicting signals of sleepiness and wakefulness, it interrupts your sleep .

• Snoring and sleep apnea:

Snoring is exacerbated by alcohol consumption for two main reasons: first, because it usually occurs during deep sleep , a phase that alcohol tends to prolong. Second, alcohol relaxes muscles, which leads to airway obstruction, particularly because the tongue is more likely to move back. It is this obstruction that is responsible for snoring.

• Dehydration:

Alcohol is a diuretic, which means it can increase urine production and lead to dehydration at night. This can cause frequent waking during the night and difficulty falling back to sleep .

Sleep disorders linked to alcohol consumption

Consuming alcohol can have a significant impact on your sleep .

Here are some common sleep disturbances related to alcohol consumption :

• Insomnia:

Alcohol disrupts sleep cycles by affecting the neurotransmitters that regulate sleep . While it may initially help you fall asleep , once its sedative effects wear off, alcohol can cause you to wake up frequently throughout the night. Additionally, alcohol can increase the urge to urinate, contributing to sleep disruptions .

• Sleep apnea:

Sleep apnea occurs when the airway is blocked. It interrupts breathing for a few seconds to a few minutes. The brain wakes up to restore breathing, often accompanied by loud snoring. These awakenings disrupt the quantity and quality of sleep over time. Consequences include fatigue, mood, memory, and concentration problems. In addition, alcohol decreases breathing rate, increasing the risk of sleep apnea . Studies* have shown that an average dose of alcohol equivalent to about 4 drinks can increase the frequency of sleep apnea by 2.3 times, with a slight but significant drop in blood oxygen levels.

• Nightmares:

As explained above, alcohol disrupts the REM sleep phase. This is when dreams occur, so excessive alcohol consumption can suppress this phase or make it shorter, and consequently lead to more intense dreams, nightmares and reduced REM sleep quality.

• Excessive daytime sleepiness:

The effects of alcohol and impaired sleep can lead to frequent awakenings and daytime sleepiness . Even if you may feel like you slept well, alcohol can affect the quality of your sleep . Indeed, alcohol can cause daytime sleepiness , as your sleep will have been much less restful . In addition, alcohol can have residual sedative effects during the day, contributing to sleepiness .

The sleep benefits of limiting alcohol consumption

• Better quality of sleep:

By limiting your alcohol consumption , you are more likely to benefit from better quality sleep , meaning you will experience fewer nighttime awakenings and have deeper, more restorative sleep.

• A reduction in sleep disturbances:

You also reduce the risk of developing sleep disorders such as insomnia, nightmares and sleep apnea.

• Improved breathing:

Alcohol can worsen breathing problems during sleep , including snoring and sleep apnea. By limiting alcohol consumption , you can benefit from more regular and much less disrupted breathing.

• Less daytime sleepiness:

By avoiding the sleep -disrupting effects of alcohol, you are less likely to experience excessive daytime sleepiness. This can improve your concentration, alertness, and productivity.

What are the alternatives to alcohol?

• Hovie Sleep Infusion

Hovie Sleep Infusion is a great alternative to alcohol to help you fall asleep . Made with soothing plants and fruits like chamomile, lavender, and valerian, it helps combat occasional insomnia without the harmful effects of alcohol on the sleep cycle . Enriched with vaporized CBD for its anxiolytic properties, this infusion promotes deep, natural relaxation . You can drink it hot or cold, depending on your preference.

• The Sweet Dreams Cocktail

Here's a recipe that's a perfect alternative to alcohol for your evenings: the Sweet Dreams cocktail. This recipe is included in the "30 Days to Peaceful Nights" program, which comes with the purchase of Hovie Sleep Oil :

- 1L of water

- 4 teaspoons of Hovie sleep infusion

- 1 apple

- 1 lemon

- A few fresh mint leaves

*Source: http://www.ncbi.nlm.nih.gov/pubmed/3064641