As sleep escapes you for the sixth night in a row, maybe it’s time to look at your alcohol consumption to see if it is the cause. You’re normally on a sleep-wake cycle and when you drink at night it breaks down your cycle.
“While you might think alcohol helps you sleep, there are negative effects to having a drink close to bedtime,” explains American Academy of Sleep Medicine President Dr. Kannan Ramar. “Alcohol use can fragment your sleep, leading to more frequent awakenings during the second half of the night.”
Alcohol and the REM Stage
Alcohol works as a sedative for your body, so you believe you will fall asleep quickly and sleep all night. Instead, the alcohol alters the REM (Rapid Eye Movement) stage of your sleep which is the restorative part of the sleep cycle. If the REM state is delayed or lasts for a shorter period you’ll have sleep problems.
Sleep Issues Related to Drinking Alcohol Before Bed
- More frequent trips to the bathroom
- Increased risk of hypertension
- Increased risk of diabetes
- More obstructive sleep apnea issues
- Increased risk for sleepwalking and sleep eating
- Exacerbates other sleep disorders
- Excessive drowsiness and fatigue the next few days
Lifestyle Changes that Help
Once you recognize you’re not sleeping due to your drinking, you can take small steps to change these habits. Cut back on excessive alcohol drinking at night by having just one drink three hours before bedtime. Find alternative drinks, such as water or juice, to quench your thirst. Change your routine. If you always drink from 5:30 until bedtime, find activities to fill that time. Exercise, start a hobby, meditate or join a group that plans dry activities. Tell your trusty friends so they support you.
It is not easy to recognize you have an alcohol problem, but once you do there are programs to help. Start by contacting your medical provider who will provide local support groups near you.
