Many enjoy a relaxing glass of wine after a hard day's work, but neuroscientists believe that even one drink could severely diminish sleep quality.
Alcohol Doesn't Give You a Good Nights Sleep.
We're all guilty of a glass of wine or any alcohol after a tiring day. It usually helps us wind down. But according to neuroscientist Kristen Willeumier, Ph.D., drinking even just a small glass of alcohol can greatly reduce the quality of sleep.
Regardless if you're drinking a few ounces or glasses of alcohol, it changes the basic structure of sleep. Having a glass to drink to help you fall asleep is both an ineffective strategy and can lead to different sleep disturbances such as excessive daytime sleepiness and insomnia.
"The most prevalent changes in sleep architecture occur early in the evening when blood alcohol levels are high," says Willeumier in an article by Well and Good.
She adds that initially, alcohol can have sedating effects; once it metabolizes in the body, it can lead to poor disrupted sleep later in the night.
Dr. Willeumier explains that alcohol's sedative properties are only momentarily. Despite increasing deep sleep during non-rapid eye movement (NREM), it is responsible for reducing the time spent in the rapid-eye-movement (REM) phase.
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Alcohol Has Been Known To Reduce Sleep Quality
According to Michigan Medicine, Non-REM sleep has three stages where reduces brain activity occurs. At the same time, REM is where most of "dreaming" happens.
"REM sleep is vital to healthy brain function as it is critical in emotional regulation and the consolidation and retention of memories," explains Dr. Willeumier.
A good night's sleep does more than just keep you energized. Sleep is vital in preserving brain energy, facilitating learning and memory, supports cognitive capacity, clears toxic waste, and helps regulate emotions.
Consumption of alcohol disrupts restorative sleep, which can result in an impaired immune system, cognitive health, and cardiovascular. In addition, insomnia increases the risks of mood disorders and substance abuse.
Dr. Willeumier suggests limiting alcohol intake to just one glass a week in hopes of attaining healthy sleep. Alcohol should be taken in moderation and should not be consumed regularly to live a brain-healthy lifestyle.
When you stop drinking, not only will your sleep get better but, your skin will clear up, and your mood will increasingly improve.
On the bright side, sleep architecture can be restored after abstaining from alcohol. Although sleep architecture is known to degrade with age, frequent alcohol consumption further exacerbates the issue.
When drinking, Dr. Willeumier reminds us to refrain from consuming wine or any alcoholic drink before bed.
She further explains that alcohol is a known central nervous system depressant with a half-life of six hours or longer depending on the type and volume of alcohol consumed. When leisurely drinking, ensure that no alcohol enters the system at least six hours before sleeping, so it does not interfere with regular sleep cycles.
Also Read: How to Fall Asleep: Hacks, Tips, and Habits To Help You Get a Goodnight Sleep
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