Alcohol and Sleep

I so often hear people say an alcoholic drink helps them sleep—especially when I am on the road and away from home. How true is that assertion and is it backed by evidence? The answer seems to point in the opposite direction and indicates that alcohol can induce sleep, but prevents people from getting a full night’s sleep. Like all things, moderation is the key.

Studies show that up to 15% of the adult American population uses alcohol to help them fall asleep; this habit can actually rob your body of deep, restful sleep required for good health. Sleep is fragmented as the alcohol is metabolized into glucose and the body reacts to the added sugar; your body further reacts to dehydration and diuretic effects. These reactions occur after a few hours of going to bed as a result of the initial drowsiness caused by alcohol consumption. What at first puts you to sleep now wakes you up.

Even though the alcohol consumed in one drink takes only an hour to metabolize, the effects last much longer. Evidence shows that alcohol produces long-lasting changes in the body’s ability to regulate sleep; these changes include sleep apnea and snoring. Further, depending on the amount of alcohol consumed and the amount of sleep disruption, the morning-after-feel tends to show a lack of mental agility and a poor physical appearance. With regular alcohol use to induce sleep, sleep problems and daytime fatigue can become persistent.

Some tips on preventing alcohol induced sleep problems:
o Skip late night last call; stop drinking three hours before bedtime
o Drink in moderation; one or two drinks at the most
o Limit yourself to one drink per hour
o No late nights—night-owl drinking further adds to sleep deprivation
o Alternate one drink with one glass of water to prevent dehydration
o Be honest with yourself—does alcohol really solve your sleep problems?

In summary, alcohol is not the sandman’s elixir many hope it to be; if you are looking for a good night’s sleep, maybe we should skip the booze.