{"id":4150,"date":"2016-10-19T18:11:27","date_gmt":"2016-10-19T18:11:27","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=4150"},"modified":"2019-10-30T21:39:37","modified_gmt":"2019-10-30T21:39:37","slug":"alcohol-and-sleep","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/alcohol-and-sleep\/","title":{"rendered":"The Worst Thing You Can Do Before Bedtime"},"content":{"rendered":"Alcohol<\/a> is messing with your zzz’s.\r\n\r\nIn vino veritas. In wine, truth. See also: In wine, sleepiness.\r\n\r\nPeople have been consuming alcohol for thousands of years. In ancient times, people drank it instead of water, as the water they had access to was dangerous to drink. Philosophers like Plato praised moderate wine drinking for its health and happiness benefits. Modern-day science corroborates these claims, saying it can lower your risk of heart disease<\/a>, decrease your risk of developing dementia<\/a>, and help you be more creative<\/a>.\r\n

The Relationship Between Alcohol and Sleep<\/h2>\r\n\"Alcohol\r\n\r\nWhile a nightcap before bed may make you feel relaxed and sleepy, unfortunately, it\u2019s an insidious disruptor to your sleep<\/a>. When your sleep is F’ed up, you\u2019ll spend the next day feeling less alert and moodier. Over time, sleep disruption can lead to depression, obesity, and a lower sex drive. (Read: alcohol and sleep don’t mix.) Plus, a lack of sleep contributes to premature aging, in part because it’s linked to an increase in cortisol<\/a>. Cortisol is a stress hormone that can, among other things, break down collagen<\/a>.\r\n

Your Sleep Cycle<\/h2>\r\n\"Alcohol\r\n\r\nBefore you can understand why alcohol interferes with your sleep, it\u2019s important to know the basics behind your sleep cycle. The average sleep cycle lasts for 90 minutes. During this time, you’ll go through five stages of sleep. Stages one and two are considered light sleep. The third and fourth stages, or slow-wave sleep, occur 35-to-45 minutes after you fall asleep.\r\n\r\nThe final stage, REM (rapid eye movement), is the sleep stage<\/a> in which you dream. REM sleep is especially important for storing memories, learning, and your mood. Good sleep is critical to your overall health, because it’s when your body repairs itself and logs, categorizes, and processes information from the day before.\r\n\r\nNow, let\u2019s look at your sleep cycle on alcohol. A small amount of alcohol actually helps you fall asleep faster and sleep more deeply\u2014at least for the first part of the night. But overall, it reduces the amount of time you spend in REM sleep.\r\n\r\nAccording to a review of 153 studies<\/a> on alcohol and sleep, you\u2019ll fall asleep between four to 16 minutes sooner than normal. But\u2014not so fun fact\u2014your heart rate will remain elevated throughout the night. Read: Your nervous system is much more active than it should be.\r\n\r\nAs the alcohol starts to wear off, your REM sleep \u201crebounds.\u201d This rebound causes you to wake up frequently. (If you\u2019ve ever wondered why the heck you woke up at five a.m. after a late night of imbibing, here’s why).\r\n\r\nIf you\u2019re a woman, things get even worse. A 2011 study <\/a>found that women woke up more frequently and got less sleep than men after drinking before bed, likely because women metabolize alcohol faster.\r\n\r\nTranslation: When you wake up, you won’t feel great. You\u2019ll be less alert and less able to concentrate because you didn’t get enough REM sleep, which definitely doesn’t make for a fun day at the office.\r\n

What to Do If You Have a Drink (or Two)<\/h2>\r\n\"Red\r\n\r\nNow, we\u2019re not saying that you should never have wine before bed. (We\u2019re not monsters, after all). The occasional nightcap won\u2019t make you feel great in the morning, but it likely won\u2019t be too disruptive to your overall sleep habits<\/a>. (Tip: Just stay away from bourbon; one study<\/a> found that people experienced more severe hangovers after drinking bourbon versus vodka.) Serious issues like obesity, heart disease, and depression can arise when sleep is continually disrupted.\r\n\r\nIf you\u2019re going to imbibe, there are a couple of things you can do to help out your sleep cycle. Try to stop drinking three to four hours before you go to bed. Before you drink, eat a meal containing protein<\/a> and B vitamins; this combo helps your body process alcohol. Our recommendation: salmon with roasted broccoli and parsley.\r\n\r\nNext, take your probiotics<\/a> like HUM’s Gut Instinct<\/a>.\u00a0One study<\/a> found that bifidobacerium bifidum and lactobacillus plantarum can help reduce liver inflammation<\/a> brought on by alcohol exposure. Because alcohol upsets your gut flora, probiotics are also helpful to relieve some of the digestive symptoms of drinking.\r\n\r\nIf you want to get a better night of sleep, skip the nightcap and try one of these tips instead<\/a>.\n
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\n\t\t\t\t\t\t\t261 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
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\n\t\t\t\t\t\t$12<\/span>SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"

Alcohol is messing with your zzz’s. In vino veritas. In wine, truth. See also: In wine, sleepiness. People have been consuming alcohol for thousands of years. In ancient times, people drank it instead of water, as the water they had access to was dangerous to drink. Philosophers like Plato praised moderate wine drinking for its […]<\/p>\n","protected":false},"author":10,"featured_media":12678,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[825,827],"tags":[424,260,1088,967],"coauthors":[],"class_list":["post-4150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind","category-sleep","tag-alcohol","tag-probiotics","tag-rem","tag-wine"],"acf":[],"yoast_head":"\nThe Worst Thing You Can Do Before Bedtime | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Alcohol and sleep don't mix well. 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