How to sleep after drinkingGive your body time to process alcohol. It's hard to say exactly how long it takes your body to metabolize alcohol, but the general rule of thumb is 1 hour for a standard drink. Go to the bathroom before going to bed. Drinking your favorite beer or wine with a full belly can reduce the impact of alcohol on sleep (rather than not eating a full meal).
When you go for a drink or have some liquor at home, don't skip dinner. A solid, balanced meal can regulate the body's absorption of alcohol. The first thing to do is make sure your bedroom is conducive to sleeping, which means there are no bright lights or loud noises. If you spent the night in a bar or club, you were exposed to bright lights and thunderous sounds, so the second half of the night should be one of peace and quiet.
Alcohol can aid sleep onset due to its sedative properties, allowing you to fall asleep more quickly. However, people who drink before going to sleep often experience alterations later in their sleep cycle as liver enzymes metabolize alcohol. This can also cause excessive sleepiness during the day and other problems the next day. In addition, drinking to fall asleep can create tolerance, forcing you to consume more alcohol each successive night to experience sedative effects.
Whether you've had one or several drinks, it's best to wait for your body to fully process the alcohol before going to sleep. In general, try to avoid alcohol consumption four hours before going to sleep. A new review of 27 studies shows that alcohol does not improve sleep quality. According to the findings, alcohol does allow healthy people to fall asleep faster and sleep more soundly for a while, but it reduces sleep with rapid eye movements (REM).
If you rely on alcohol to help you fall asleep, recognize that you have a higher chance of sleepwalking, talking in your sleep, and having memory problems. Because alcohol can reduce REM sleep and cause sleep disorders, people who drink before bedtime often experience symptoms of insomnia and feel excessively sleepy the next day. Some studies have suggested that alcohol contributes to sleep apnea because it causes the throat muscles to relax, which in turn creates more resistance during breathing. Another benefit of drinking water while drinking alcohol decreases the effects of alcohol when it comes to sleep.
This decreases overall sleep quality, which can result in shorter sleep duration and more sleep interruptions. Sleep apnea is a disorder characterized by abnormal breathing and temporary loss of breath during sleep. In addition, consuming just one serving of alcohol before bedtime can cause OSA and heavy snoring, even in people who have not been diagnosed with sleep apnea. Since alcohol is a sedative, sleep onset is usually shorter for drinkers, and some fall into deep sleep quite quickly.
At 20, you probably didn't have to think about managing a hangover or how to sleep better after drinking alcohol. But who are we to refuse a glass of wine when celebrating life with friends and family? A solid sleep routine can do a great job of lessening the inflammatory effects of a few drinks and ensuring that you wake up smiling the next day. It is important to treat sleep disorders, such as insomnia (difficulty falling asleep or staying asleep) or sleep apnea (when breathing stops several times a night), if they are present. Alcohol can reduce REM sleep in the first half of the night, creating an imbalance in the sleep cycle.