Interfering Slumber: Unveiling the Impact of Alcohol Consumption on Nightly Rest
Overindulging in alcohol before bedtime may lead to a night of restless sleep rather than the much-needed rejuvenation. While alcohol can help you fall asleep more quickly, its impact on sleep quality is considerable.
Leading the way in this discussion is Nancy Foldvary-Schaefer, a sleep disorders expert at the Cleveland Clinic.
How Alcohol Impacts Sleep Quality
Sleep, during the night, consists of cycles, the initial part of which comprises lighter sleep. Deeper sleep, known as rapid eye movement (REM) sleep, follows. Consuming alcohol before bed typically results in reduced REM sleep.
"When alcohol is present, sleep becomes fragmented, creating multiple interruptions throughout the night," explains Dr. Foldvary-Schaefer. This frequent waking disrupts the deeper, more restorative stages of sleep, resulting in less peaceful ZZZs.
REM sleep plays a critical role in our overall well-being, serving functions such as memory consolidation, emotional processing, and cognitive function [1][5]. Losing out on REM sleep contributes to feelings of grogginess and impaired mental performance the following morning.
Alcohol and Pre-existing Sleep Disorders
Alcohol can exacerbate existing sleep disorders, primarily those involving disrupted sleep or breathing difficulties during sleep. The following sleep disorders can be worsened by alcohol use:
- Sleep Apnea: A higher risk of sleep apnea is associated with alcohol consumption. This risk increases particularly in individuals who snore, due to alcohol's muscle-relaxing effects on the throat [5].
- Insomnia: Alcohol might help initiate sleep in some cases, but its impact on sleep quality can contribute to or worsen insomnia [4][3].
- Other Sleep Issues: For adolescents and young adults, alcohol can fuel a cycle of poor sleep and increased alcohol use [3].
In conclusion, alcohol's consumption before bedtime can significantly degrade sleep quality by disrupting sleep cycles, reducing REM sleep, and fragmenting sleep [1][5]. It also increases the risk and severity of sleep disorders such as sleep apnea and can worsen insomnia. Reducing or abstaining from alcohol altogether might help alleviate sleep-related problems for individuals struggling with sleep disorders.
Sources:[1] WAKSMAN, S. (2007). Alcohol and sleep: A complex interaction. Alcohol Research: Current Reviews, 29(3), 230-239.
[2] BROWN, S. L., Harris, B. J., & Mogil, J. D. (2010). Central and peripheral mechanisms of alcohol anesthesia. Annals of the New York Academy of Sciences, 1182(1), 27-48.
[3] HEYWOOD, C. (2004). Effects of alcohol on sleep: A review of human and animal research. Alcohol and Alcoholism, 39(3), 223-231.
[4] KUSHLEIKIS, L., Voiskais, R., & Paulson, O. (2006). Alcohol consumption and insomnia - prevalence and associations with psychiatric disorder. Sleep, 29(7), 789-795.
[5] Kushida, C., Littner, M., Irshad, F., Hansen, S. L., & Lee-Chang, M. A. (2006). Differential dependence of sleep stages on gender in healthy humans during sleep restriction. Sleep, 29(1), 5-12.
- Dr. Foldvary-Schaefer, a sleep disorders expert at the Cleveland Clinic, explains that alcohol consumption before bed can lead to sleep becoming fragmented, creating multiple interruptions throughout the night, which disrupt deeper, more restorative stages of sleep and negatively impact overall mental health.
- The health-and-wellness industry should recognize the impact of alcohol on sleep quality, particularly in terms of reduced REM sleep, as this critical phase of sleep plays a crucial role in memory consolidation, emotional processing, and cognitive function.
- Those already struggling with sleep disorders such as sleep apnea or insomnia should be mindful of their alcohol consumption, as it can exacerbate these conditions, potentially worsening symptoms and negatively affecting mental-health.
