While it may be true that youll fall asleep faster that doesnt mean that you should drink for that reason Your overall quality of sleep may be worse after drinking alcohol This is just one of many reasons why alcoholism rehab is so important
When you sleep your brain cycles through several different sleep rhythms In fact there are five stages of sleep The stages are associated with brainwave patterns associated with certain brain activity During sleep the brain experiences the following stages
1 Relaxed wakefulness alpha waves
2 Stage N1 theta waves
3 Stage N2
4 Stage N3 or deep sleep delta waves
5 REM or dreaming sleep
The more time your brain spends in certain stages of sleep the better quality of sleep you receive For instance the brain produces more alpha waves when in the relaxed wakefulness stage Research suggests that alpha brain waves are most common when you awake but not entirely focused on anything Think of this state like daydreaming or meditating
Alcohol in many cases will keep your brain in this state even after you fall asleep So instead of sleeping imagine if you meditated for eight hours How would you feel in terms of sleep quality
Consuming alcohol before sleep also increases delta brain waves that are often associated with deep and dreamless sleep The delta brain wave function also relates to memory formation and other basic functions These two contradictory states of brain waves mean your brain is less able to cycle through restorative sleep resulting in poorer quality overall rest
Circadian rhythm interruptions
While drinking alcohol before sleep can decrease sleep quality it can also interrupt your circadian rhythm This is the internal clock that your body operates in a 24 hour cycle
Circadian cycles are part of human biology which adapted to the day night cycle over time They allow you to feel awake during the day and feel tired around nighttime The cycles also impact your hunger throughout the day among other things
One way to determine the relationship between circadian rhythms and sleep is to study the bodys production of adenosine a chemical responsible for tiredness that leads to sleep Studies have found that alcohol can rapidly increase the production of this chemical
But dont be fooled Once you fall asleep the production of adenosine stops almost entirely and you will wake up or enter into a more wakeful brainwave thus interrupting your circadian rhythm
Symptoms of a bad circadian rhythm
Interruptions to your circadian rhythm may lead to chronic sleeping conditions that leave you feeling tired and drowsy at the wrong times of the day You may also notice that your perception of time of day begins to shift
For example you may begin to fall asleep later and later in the evening and wake up later in the day That could be problematic if you need to follow a certain schedule for work school or family responsibilities
In some cases your entire cycle of sleeping and wakefulness could flip That means you could end up sleeping during the day and staying awake at night
If you do develop a sleep issue as a result of circadian rhythm interruptions then you may need to seek professional medical health Some therapies exist for sleeping problems
Some therapies include bright light therapy which places a bright light near you for certain periods of the day Other therapies may include chronotherapy where a professional helps you slowly shift your daily habits throughout the day
But these interventions can be time consuming and expensive So it may be easier and more cost effective to avoid sleep issues altogether by avoiding large amounts of alcohol before bedtime
Goodbye REM sleep
Another problem with using alcohol to fall asleep is that it reduces our amount of REM sleep Since alcohol increases the occurrence of alpha waves this makes it much more difficult to fall into REM sleep which is widely regarded as a very restorative stage and therefore one of the most important sleep rhythms
While some research does suggest humans might be able to live without REM sleep this sleep rhythm has also been linked to feelings of restfulness increased brain plasticity and increased ability to learn and remember certain information
Not Getting Enough REM Sleep
There are signs you may want to look out for if you typically consume alcohol before bed Since REM sleep is linked to several key brain functions during the day you should be wary of such symptoms
Research suggests that receiving more REM sleep at night can help your brain recall memories better and solve problems more quickly during the day So if your memory begins to become hazy and you cant work out problems you may be suffering from a lack of REM sleep Deficits of this type of sleep could also make you forget basic aspects of your life such as how to ride a bicycle where you put your keys and more
Breathing Complications
Aside from your bodys ability to receive good sleep alcohol also has an effect on breathing In some cases those with asthma or who are prone to snoring will suffer even more In some studies people who are prone to sleep apnea seemed to suffer from breathing issues after ingesting alcohol Sleep apnea is a disorder where breathing rapidly starts and stops
According to the Mayo Clinic the presence of sleep apnea and its symptoms can cause high blood pressure daytime fatigue type II diabetes and more That means relying on alcohol to fall asleep could exacerbate or even produce the condition of sleep apnea In some cases individuals must wear special masks at night to sleep in order to prevent breathing complications
Increased Urination
The term breaking the seal is often associated with drinking alcohol which acts as a diuretic This means your body may produce more urine after alcohol consumption which is why increased urination is associated with drinking
Diuretic effects can affect your sleep in different ways For example too much alcohol may make you lose control of your bladder and release urine in your sleep Or you might wake up and need to use the bathroom in the middle of the night
Consuming large amounts of alcohol before bedtime can harm your health Excessive alcohol can interrupt your sleep cycles prevent you from entering REM sleep produce breathing complications and create the need to urinate more often Your sleep is more important than alcohol
If you believe that you have obstructive sleep apnea its vital that you see a doctor immediately who can diagnose you Obstructive sleep apnea is a serious medical condition which can be fatal so knowing what to do and what to avoid can help with your symptoms and ease any fatigue and exhaustion commonly linked with the condition
For more information on diagnosing treating and the possible consequences of untreated obstructive sleep apnea click here
Sources
sleepfoundationorg Sleeptionary Definitions to Common Sleep Terms
helpguideorg The Science of Sleep Stages and Cycles
healthlinecom What Are Alpha Brain Waves and Why Are They Important
healthlinecom Everything to Know About Your Circadian Rhythm
healthharvardedu Insomnia Restoring Restful Sleep
mayoclinicorg Sleep Apnea
drinkawarecouk Why Does Alcohol Make You Pee More
